Apples benefits

Does eating an apple a day really keep the doctor away? It actually might: Apples are low in calories and rich in nutrients and fiber.

Apples come in many varieties, so you can easily choose flavors and textures to suit your taste or cooking needs. The traditional, deep-hued Red Delicious apple is a perennial favorite, although many people prefer the flavor and texture of the newer varieties of sweet-tangy, crisp, bi-colored apples. Like something even more tart? Light green Granny Smith apples fill the bill and are great for cooking.

Put the health benefits of the amazing apple to work for you by adding this superfood fruit to your daily diet at least five times each week.

Appreciating the benefits of apples

The most potent flavonoid found in apples is quercetin, which is also a powerful antioxidant. Apples are an excellent source of fiber, too — one apple (with the skin) contains about five grams of fiber.

Much of the apple’s fiber and phytochemicals are found in the colorful exterior, so get into the habit of eating both the flesh and the skin.

The nutrients, fiber, and flavonoids in apples work to keep you healthy in several ways. In fact, research shows several benefits of eating apples.

1- They fight high blood pressure. According to The Journal of Nutrition in 2007, quercetin helps to lower blood pressure in humans.

2- They’re good for your lungs. The flavonoids work like antihistamines and anti-inflammatory agents to reduce the severity of asthma attacks and allergic symptoms. A 2001 study in The American Journal of Respiratory and Critical Care Medicine shows that people who eat five or more apples each week have a decreased risk of chronic lung disease.

3- They protect you from cancer. The journal Prostate reported in 2008 that, in laboratory tests, quercetin slows the growth of cancerous cells without harming prostate cells. The American Cancer Society suggests that eating a diet rich in fruits like apples may help to prevent a variety of cancers.

4- They keep your mind sharp and clear. Older people who eat more apples and drink apple juice may have stronger brain function. According to The Journal of Alzheimer’s Disease in 2006, flavonoids help protect your brain from free-radical damage.

5- They help you lose weight. Because apples are rich in fiber, they keep you feeling full longer so you’re less likely to snack on high-calorie snack foods. (An apple has only about 90 calories.) Their sweet, juicy flavor and crunchy texture make fresh apples a healthy dessert or afternoon snack.

6- They help maintain a healthy digestive system and regulate cholesterol levels. These benefits can also be credited to the high fiber content of apples.

7- They help fight viral infections, like colds and flu, plus they keep connective tissue healthy. One apple contains about 8 milligrams of vitamin C (about 8 percent of the daily requirement).