10 Impressive Health benefits of apples
Today we are talking about the apple, perhaps the most popular fruit on the planet.
Walnuts and apples are in season right now. This powerful combination of antioxidants reminds me of my late grandmother, who always had nuts and apples for snacks during the winter months. That was my first lesson in healthy snacking and how to take advantage of the healthy treats in season. I was only five years old at the time, and the memory is still vivid.
I still remember my mother, bless her heart, telling us the saying, “An apple a day keeps the doctor away”! It was her way of getting me and my brother to eat at least one apple a day.
It seems that this simple, affordable, and crunchy habit can help us stay healthy.
I think you will be impressed as you discover with me some health benefits of apples. Let us dive in.
How is it that apples are so healthy?
It’s already known that apples are one of the most popular and affordable fruits with many research-backed health benefits.
Apples nourish your body and protect your health.
They also contain a variety of phytonutrients that have antioxidant and anti-inflammatory effects on your body.
The phytonutrients determine the color of fruits or plants. So the more colorful a fruit or plant is, the higher its phytonutrient content.
Adding more phytonutrient-rich foods to your diet is an affordable and easy recipe for maintaining a healthy heart and reducing cancer risk. The more colorful your plate, the more phytonutrients you feed your body, making you look and feel better. For this reason, red apples are my favorite.
Studies have linked eating apples to a lower risk of cancers, heart disease, asthma, and diabetes.
This excellent fruit is rich in vitamin C, the content of which decreases when cooked.
So try to eat at least one fresh apple a day, even if you eat an apple pie. It can be your health strategy to get all the benefits of apple.
- To get the most out of the apple, do not peel the apple where many phytonutrients are.
I stick to 2 red apples a day.
- It’s best to buy organic apples to avoid pesticides. Apples are one of the fruits with high pesticide residues.
Health benefits of apples
Apples help in lowering cholesterol levels.
Apples contain a lot of pectins, a soluble fiber. Some studies suggest that pectin may help lower bad cholesterol. High cholesterol increases the risk of heart disease. More than half of the fiber in apples is found in the peel.
Apples may help prevent Alzheimer’s disease and Parkinson’s disease.
Apples contain quercetin, a powerful antioxidant that protects brain cells and prevents their deterioration.
Apples can reduce the risk of diabetes.
The good thing is that apples are one of the diabetes-friendly fruits.
The polyphenols in apples prevent diabetes as they can lower and control blood sugar levels. Polyphenols are compounds with antioxidant properties that can protect you from various diseases.
Apples can prevent gallstones and kidney stones.
Apples are one of the richest sources of malic acid.
Studies suggest that the malic acid in apples can prevent gallstones and kidney stones and cleanse the liver. As you already know, the liver plays a crucial role in detoxifying the body. A healthy liver is also essential for a healthy thyroid. Many menopausal women struggle with thyroid problems.
Malic acid is a vital ingredient often used in anti-aging products because it improves skin texture and nourishes and moisturizes the skin.
Apples can reduce the risk of osteoporosis.
Osteoporosis increases in menopausal women as estrogen decreases.
Phloridzin, an antioxidant found in apple peels, may protect menopausal women from osteoporosis by increasing bone density and strengthening bones.
Apples can boost immunity.
All of the antioxidants in apples, including vitamin C, boost immunity. Flu season is just around the corner, so an apple a day could make all the difference.
Red apples, in particular, contain quercetin, which boosts the immune system.
Apples reduce the risk of asthma.
The phytonutrients found in apples, such as flavonoids and phenolic acid, reduce inflammation in the upper respiratory tract, lowering the risk of asthma.
Apples maintain a healthy heart.
Since apples are rich in potassium, they help maintain blood pressure at a healthy level.
Apples also contain polyphenols, which have antioxidant effects. Studies show that they regulate blood pressure and keep your blood vessels healthy. Quercetin is one of the polyphenols that have a positive impact on protecting the heart and arteries.
Apples promote gut health.
It seems that the fiber (pectin) in apples acts as a prebiotic. It means that they feed the good bacteria in the gut.
Apples can help with weight loss.
I have a habit of eating an apple an hour before my lunch. And the result is that I eat less than usual. Apples are filling because of their fiber content.
The fiber (pectin) in apples can help regulate beneficial gut bacteria, which can prevent obesity.
A few suggestions for serving fresh apples:
- I find the famous Waldorf salad to be the most delicious. The main ingredients are apples, celery, walnuts, black grapes, and mayo.
The original recipe was created in New York in 1896 for children at a charity ball. You can serve it as a side dish or as a main course. I make roasted turkey breast to go with it for a hearty, fresh, and easy meal. Feel free to play around with the ingredients you like best and take advantage of the health benefits of apples.
- Fresh smoothies are a healthy way to enjoy fresh apples. The combination I like best is red apples, carrots, celery, etc. It’s a smoothie rich in antioxidants. Let your imagination and taste buds run wild to create your red apple smoothie.
- A delicious snack that is my favorite is apple and shelled walnuts. Not only is it delicious, but it’s also nutritious and filling.
I think there are so many ways to incorporate fresh apples into your smoothie, and your health will thank you.
Just remember that moderation is essential in everything! Too many apples can lead to weight gain because they contain fructose.
An apple tip for healthy hair
I want to tell you about an old remedy that my grandmother used to have healthy hair and get rid of dandruff.
Apple cider vinegar works wonders as it clarifies, detangles, gets rid of dandruff, and promotes hair growth.
Oh, I was about to forget that it also preserves hair color and reduces color fading. This vinegar- water has antibacterial and antifungal properties.
I have used this routine once a week for years. Of course, you should avoid this remedy if you have open sores on your scalp.
The steps you need to follow are elementary:
– Wash your hair as usual with your favorite shampoo and conditioner.
– Mix 100 ml of apple cider vinegar with 500 ml of water. If you have a dry scalp, adding less than 100 ml to the water is better.
– Spread the mixture evenly on your hair and gently massage your scalp. Leave the mixture on for 15 minutes. Keep your eyes closed WHILE DOING THIS!!!!!!
- Apples are one of the healthiest fruits
- If you stick to the adage “an apple a day keeps the doctor away,” it can benefit your health.
- Red apples are rich in phytonutrients that boost the immune system and have many health benefits.
- To get the most out of apples, eat the peel as well and buy organic.
A healthy diet combined with regular exercise can be the key to top-notch health. The earlier we make lifestyle changes, the more likely we will have a lower risk of heart disease later in life. Exercise and healthy eating in midlife can prevent serious health problems as we age.
I would love to hear from you. I would love for you to share your favorite fresh apple recipe. You can share your pictures on Instagram and hashtag them #healthywomanstyle.
Until next time, make the most of apples and your days. For robust health, please stick to the saying One apple a day keeps the doctor away!
The content of this blog should never be used as a substitute for medical advice from your doctor or other qualified healthcare professional.