Eating apples has become so appealing these days specially for those who feel concern about their diet and health. “An apple a day keeps the doctor away" is an old English proverb which highlights the same issue. For the first time in 1866, a similar version of this phrase was published in Notes and Queries magazine. The exact quote is mentioned below:
A. Why should we eat apples?
A collection of research studies suggests that apples may well be one of the healthiest foods for you to include in your daily diet. Let's take a look at some of the studies and the possible health benefits highlighted by them:
1) Enhancing the function of immune system
In 2004, the USDA scientists provided support for the fact that the existence of an antioxidant called quercetin in apples can help to boost and fortify your immune system, particularly when you are stressed out. That can be taken into account as one of the most unexpected health benefits of apples.
2) Overcoming cancer
In 2004, a hospital-based case-control study published in Nutrition journal included over 6000 participants from various regions in Italy and examined the association between fresh apple intake and risk of cancer.
3) Having healthy pearl-white teeth
Despite the fact that apples won’t replace your toothbrush, eating them can help you in order to have whiter and healthier teeth. Having stimulated the production of saliva in your mouth, biting and chewing an apple reduces tooth decay by lowering the levels of bacteria which are known as one of the most primary reasons of tooth issues.
4) Having flawless skin regardless of your age
As long as beauty is concerned, having a young skin is very important specially in older ages. Flavonoids can be found aplenty in apples acting as anti-oxidant agents. Furthermore, the largest amount of minerals and vitamins available in the apple’s peel can be extremely beneficial for maintaining your skin health; that is why we are recommended to eat apples without peeling them.
5) Improving neurological health
Based on a study published in the journal of Experimental Biology and Medicine in 2006, it was discovered that
Moreover, in another survey carried out on mice and published in the journal of Alzheimer's Disease, the production of the essential neurotransmitter acetylcholine in the brain may be surged by apple juice consumption. Accordingly, Alzheimer’s can be kept away and the effects of aging on the brain can be addressed.
Chang Y. "Cy" Lee, a Cornell professor of food science at the university's New York State Agricultural Experiment Station in Geneva, N.Y. has stated, "The studies show that additional apple consumption not only may help reduce the risk of cancer, as previous studies have shown, but also that an apple a day may supply major bioactive compounds, which may play an important role in reducing the risk of neurodegenerative disorders".
6) Lowering levels of bad cholesterol
The study, conducted by researchers at Florida State University, involved 160 women who were randomly assigned to eat about 2.7 ounces (75 g) of dried apples or prunes (dried plums) daily which depicts that women who have consumed apples on a daily basis had 23% less bad cholesterol (LDL) and 4% more good cholesterol (HDL) after just six months. The miracle benefit in this term is the amount of soluble fiber found in apples which binds with fats in the intestine, transforms into lower cholesterol levels, and enhances your health.
7) Reducing your risk of diabetes
The results of the study, published in BMJ, pulled data from three studies: the Nurses' Health Study (NHS 1984-2008), the Nurses' Health Study II (NHS II 1991-2009) and the Health Professionals Follow-up Study (HPFS 1986-2008) showed that people who have consumed apples beside other fruits such as grapes, raisins, blueberries or pears had a 7% lower risk of developing type 2 diabetes compared to those who did not. The reported reason of this happening is that apple is loaded with soluble fiber, the key to blunting blood sugar swings.
8) Dealing with obesity
In a study published in the journal of Food Chemistry in 2014, a team of researchers analyzed how the bioactive compounds of varieties of apples affected the good gut bacteria of diet-induced obese mice. The researchers found that compared with all other fruits, apples appeared to have the most beneficial effect on good gut bacteria. They suggested that their findings may lead to strategies that prevent obesity and its associated disorders.
This is one of the health benefits of the magic fruit most of us are willing to get. Since many health problems are related to obesity, for managing weight and improving overall health, doctors recommend a diet rich in fiber in which you will be filled up with high-fiber foods without costing you many calories and feeling of hunger. Barbara Rolls, a professor of nutritional sciences at Penn State, says the findings add to the knowledge that foods low in calories, such as soup, salad or fruit, at the beginning of a meal give you an extra course, and you end up eating less. "We expect the effect might have been bigger if we left the peeling on the apples," she says. Brian Wansink, director of Cornell University's Food and Brand Lab in Ithaca, N.Y., says,
9) Detoxify your liver
Because of modernization and high-speed life style, most of us have to eat junk food and unhealthy products which can affect our organs by surging the level of toxins in our body. Since liver is responsible for clearing toxins out of our body, many doctors are skeptical of fad detox diets, saying they have the potential to do more harm than good. Luckily, fruits like apples are always there to detoxify our liver.
B. When is the best time for eating apples?
After elaborating on the benefits of eating an apple per day, a question might be raised regarding the best time for doing so.
Based on a review published in Advances in Nutrition by Dianne A. Hyson in 2011,
However, if you eat apples at night or in the evening, this pro-digestive fruit can turn against you and load on your intestinal functions. To clarify this issue, it should be indicated that apples at night produce gas and make you severely uncomfortable during the sleeping hours. Also, the organic acid in apples can increase the stomach acid to a level more than the normal one and can be helpful for your bowel movements.
In a nutshell, although eating healthy foods and fruits like apples can be definitely beneficial for us, they do not necessarily guarantee our health. Therefore, we should visit our doctor and go for regular checkups if needed.
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