"An apple a day keeps the doctor away" has been a common saying for more than a century, and it turns out that people have been repeating it for good reason.
What makes apples so great?
In 2004, USDA scientists investigated over 100 foods to measure their antioxidant concentration per serving size. Two apples—Red Delicious and Granny Smith—ranked 12th and 13th respectively. Antioxidants are disease-fighting compounds. Scientists believe these compounds help prevent and repair oxidation damage that happens during normal cell activity. Apples are also full of a fiber called pectin—a medium-sized apple contains about 4 grams of fiber. Pectin is classed as a soluble, fermentable and viscous fiber, a combination that gives it a huge list of health benefits.
Women’s Sexual Pleasure.
Apples improve health in numerous ways, and the latest study found that apples can even boost a woman's sexual pleasure.
Apples fight many chronic health problems including:
Obesity.
A Brazilian study published in the journal Nutrition found that women who ate apples while dieting lost more weight over 12 weeks than dieters who didn't eat apples.
In addition, apples have a lot of fiber and eating foods high in fiber will fill you up without costing you too many calories.
Cancer.
Researchers believe that the phytochemicals in apples fight cancer. Researchers at Mayo Clinic found that the antioxidant quercetin, which is abundant in apples, stops changes in prostate cells that lead to cancer, slowing or preventing their growth. Chinese researchers found that human prostate cells treated with quercetin died within 48 hours. A Hawaiian study found that people whose diets were high in quercetin lowered their risk of developing lung cancer by 40 to 50 percent, and a Cornell study using rats found that eating apples daily reduced breast cancer by up to 44 percent.
Scientists from the American Association for Cancer Research, among others, agree that the consumption of flavonol-rich apples could help reduce your risk of developing pancreatic cancer by up to 23 per cent. Researchers at Cornell University have identified several compounds—triterpenoids—in apple peel that have potent anti-growth activities against cancer cells in the liver, colon and breast.
Boost your immune system
Recent studies have found that quercetin can help boost and fortify your immune system, especially when you're stressed out.
Lung diseases.
Several studies have shown that eating apples improves lung function and lowers the risk of respiratory diseases including emphysema, bronchitis, and asthma.
Diabetes.
A Finnish study that found a decreased risk of lung disease also found a significant decrease in the risk of Type 2 diabetes among people who ate apples. They attributed the decrease to a high intake of quercetin found in apple peels. A study at Boston's Brigham and Women's Hospital found that people who ate at least two servings a week of specific fruits, including apples, grapes, and blueberries, reduced their risk of diabetes by up to 23 percent.
Strokes.
A review of 20 studies published in the journal Stroke found that eating the equivalent of two small apples a day (a total of about 200 grams) cut stroke risk by almost a third. Part of the benefit may come from pectin, a form of soluble fiber found in apples that lowers blood pressure and levels of bad cholesterol.
Heart attacks.
A study at University of California at Davis found that eating two apples a day reduces the artery-clogging damage caused by LDL ("bad") cholesterol.
The soluble fiber found in apples binds with fats in the intestine, which translates into lower cholesterol levels and a healthier you.
The phenolic compound found in apple skins also prevents the cholesterol that gets into your system from solidifying on your artery walls. When plaque builds inside your arteries, it reduces blood flow to your heart, leading to coronary artery disease.
Prevent gallstones
Gallstones form when there’s too much cholesterol in your bile for it to remain as a liquid, so it solidifies. They are particularly prevalent in the obese. To prevent gallstones, doctors recommend a diet high in fiber to help you control your weight and cholesterol levels.
Get whiter, healthier teeth
An apple won’t replace your toothbrush, but biting and chewing an apple stimulates the production of saliva in your mouth, reducing tooth decay by lowering the levels of bacteria. This will also freshen your breath.
Avoid Alzheimer’s
A new study performed on mice shows that drinking apple juice could keep Alzheimer’s away and fight the effects of aging on the brain. Mice in the study that were fed an apple-enhanced diet showed higher levels of the neurotransmitter acetylcholine and did better in maze tests than those on a regular diet.
Protect against Parkinson’s
Research has shown that people who eat fruits and other high-fiber foods gain a certain amount of protection against Parkinson’s, a disease characterized by a breakdown of the brain’s dopamine-producing nerve cells. Scientists have linked this to the free radical-fighting power of the antioxidants contained therein.
Beat diarrhea and constipation
Whether you can’t go to the bathroom or you just can’t stop, fiber found in apples can help. Fiber can either pull water out of your colon to keep things moving along when you’re backed up, or absorb excess water from your stool to slow your bowels down.
Neutralize irritable bowel syndrome
Irritable bowel syndrome is characterized by constipation, diarrhea, and abdominal pain and bloating. To control these symptoms doctors recommend staying away from dairy and fatty foods while including a high intake of fiber in your diet.
Avert hemorrhoids
Hemorrhoids are a swollen vein in the anal canal and while not life threatening, these veins can be very painful. They are caused by too much pressure in the pelvic and rectal areas. Along with controlling constipation, fiber can prevent you from straining too much when going to the bathroom and thereby help alleviate hemorrhoids.
Detoxify your liver
We’re constantly consuming toxins, whether it is from drinks or food, and your liver is responsible for clearing these toxins out of your body. Luckily, one of the best—and easiest—things you can eat to help detoxify your liver is fruits—like apples.
Prevent cataracts
Though past studies have been divided on the issue, recent long-term studies suggest that people who have a diet rich in fruits that contain antioxidants—like apples—are 10 to 15 per cent less likely to develop cataracts.
Source 1: http://www.newsmaxhealth.com/Health-News/apple-health-doctor-sexual/2014/07/24/id/584776/?ns_mail_uid=14565204&ns_mail_job=1579002_07272014&s=al&dkt_nbr=dwa7lkkz By Sylvia Booth Hubbard
Source 2: http://www.besthealthmag.ca/best-eats/nutrition/15-health-benefits-of-eating-apples
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