Health Benefits of Apples
What exactly are the health benefits of apples? Is it simply a matter of apple nutrition content?
We know about the vitamins and some of the value to human nutrition of an apple, but we are only beginning to learn about other compounds found in apples and other fruits and vegetables.
When scientists first became aware that there were components in foods that could be isolated and that these compounds existed in various food sources, the study of vitamins began.
Now, although we know about the essential vitamins and minerals necessary for human health, we are still learning about individual compounds that different foods contain. Particularly, in the area of fruits and vegetables, there is still much to be learned.
If you look at the apple nutrition content, you will see that one medium sized apple contains the vitamins B1 (thiamin), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6, B9 (folate) and C, as well as the minerals calcium, iron, magnesium, phosphorus and potassium.
Most daily multi-vitamins contain adequate amounts of these vitamins and minerals, so why is it necessary to actually eat an apple?
It appears that the combination of vitamins, minerals and other plant components act together, providing more benefits than the individual components alone. In other words, the total value to human nutrition of an apple is probably greater than the value of the individual vitamins and minerals it contains.
Health Benefits of Apples - The Power of Phytonutrients
Today, when scientists evaluate plant foods, they talk about phytochemicals or phytonutrients. These are compounds found in plants that are beneficial to human health. The health benefits of apples may be related to the phytonutrients named quercetin, epicatechin and procyanidin, as well as the vitamins and minerals listed in the standard apple nutrition content.
Most daily multi-vitamins do not provide these phytonutrients.
Studies have shown that phytonutrients found in apples may protect the brain from diseases such as Alzheimer?s and Parkinson?s. Quercetin is a natural anti-inflammatory, an anti-allergen and has been used to treat skin and prostate cancers.
Epicatechin and other catechins have been shown to reduce plaque build-up in the arteries of animals and to reduce the cancer causing affects of carcinogens in test tubes.
Procyanidin or proanthocyanidin is believed to be beneficial in the prevention of heart disease and diabetes. The list of the health benefits of apples keeps growing.
Then there is fiber. Although not normally listed in the apple nutrition content, the value of fiber to the human diet is great. It relates not only to digestive regularity or relief of constipation, but also to the prevention of life-threatening diseases, such as colon and rectal cancer.
Apples contain both soluble and insoluble fiber which aids in digestion and weight loss. Apples are considered a low-glycemic food and therefore do not cause a rapid rise in blood sugar. The nutritional makeup of the apple prevents the body from releasing too much insulin even though apples are rich in natural sugar.
Apples would also be considered one of the weight loss foods. It contains a natural fibrous chemical called pectin. Pectin limits the amount of fat absorbed by your cells. Also pectin is good for cleansing the liver. Pectin helps by grabbing toxins and escorts them out the body.
It is now known that regular intake of fiber found in fruits, such as the apple, reduces the risk of obesity, diabetes, unhealthy cholesterol levels, heart disease, inflammatory bowel disease, ulcerative colitis, hemorrhoids, Crohn?s disease, diverticulitis and many other disorders that involve the intestinal tract.
All of this makes for a very long list of the possible health benefits of apples.
The overall nutrition of an apple may be lowered by peeling or processing into sauces, jellies and other food products. Most of the fiber and many of the phytonutrients are found in the peel of the apple.
Quercetin, for example, belongs to a group of phytonutrients called flavonoids. Flavonoids give fruits and vegetables their unique colors.
Some dietary supplements contain the isolated forms of quercetin and other phytonutrients, as well as the vitamins and minerals described in the apple nutrition content, but it is likely that all of the health benefits of apples can only be obtained from the whole fruit.
The value to human nutrition of an apple, a pear, a peach, a plum, a mango or any other fruit is only complete when a person actually has the time to eat the fruit. Another option is to take a whole food supplement containing fruits.
Whole food supplements are created by dehydrating and concentrating a variety of fruits, vegetables and whole grains and then encapsulating them.
Whole FOOD supplements may be an option for people who would like to take advantage of the health benefits of apples, but who do not always have the time to eat one.
Different fruits, vegetables and whole grains provide different health benefits and it is not always possible to include each one in the daily diet.
That's why whole FOOD supplements are becoming so popular.
What exactly are the health benefits of apples? Is it simply a matter of apple nutrition content?
We know about the vitamins and some of the value to human nutrition of an apple, but we are only beginning to learn about other compounds found in apples and other fruits and vegetables.
When scientists first became aware that there were components in foods that could be isolated and that these compounds existed in various food sources, the study of vitamins began.
Now, although we know about the essential vitamins and minerals necessary for human health, we are still learning about individual compounds that different foods contain. Particularly, in the area of fruits and vegetables, there is still much to be learned.
If you look at the apple nutrition content, you will see that one medium sized apple contains the vitamins B1 (thiamin), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6, B9 (folate) and C, as well as the minerals calcium, iron, magnesium, phosphorus and potassium.
Most daily multi-vitamins contain adequate amounts of these vitamins and minerals, so why is it necessary to actually eat an apple?
It appears that the combination of vitamins, minerals and other plant components act together, providing more benefits than the individual components alone. In other words, the total value to human nutrition of an apple is probably greater than the value of the individual vitamins and minerals it contains.
Health Benefits of Apples - The Power of Phytonutrients
Today, when scientists evaluate plant foods, they talk about phytochemicals or phytonutrients. These are compounds found in plants that are beneficial to human health. The health benefits of apples may be related to the phytonutrients named quercetin, epicatechin and procyanidin, as well as the vitamins and minerals listed in the standard apple nutrition content.
Most daily multi-vitamins do not provide these phytonutrients.
Studies have shown that phytonutrients found in apples may protect the brain from diseases such as Alzheimer?s and Parkinson?s. Quercetin is a natural anti-inflammatory, an anti-allergen and has been used to treat skin and prostate cancers.
Epicatechin and other catechins have been shown to reduce plaque build-up in the arteries of animals and to reduce the cancer causing affects of carcinogens in test tubes.
Procyanidin or proanthocyanidin is believed to be beneficial in the prevention of heart disease and diabetes. The list of the health benefits of apples keeps growing.
Then there is fiber. Although not normally listed in the apple nutrition content, the value of fiber to the human diet is great. It relates not only to digestive regularity or relief of constipation, but also to the prevention of life-threatening diseases, such as colon and rectal cancer.
Apples contain both soluble and insoluble fiber which aids in digestion and weight loss. Apples are considered a low-glycemic food and therefore do not cause a rapid rise in blood sugar. The nutritional makeup of the apple prevents the body from releasing too much insulin even though apples are rich in natural sugar.
Apples would also be considered one of the weight loss foods. It contains a natural fibrous chemical called pectin. Pectin limits the amount of fat absorbed by your cells. Also pectin is good for cleansing the liver. Pectin helps by grabbing toxins and escorts them out the body.
It is now known that regular intake of fiber found in fruits, such as the apple, reduces the risk of obesity, diabetes, unhealthy cholesterol levels, heart disease, inflammatory bowel disease, ulcerative colitis, hemorrhoids, Crohn?s disease, diverticulitis and many other disorders that involve the intestinal tract.
All of this makes for a very long list of the possible health benefits of apples.
The overall nutrition of an apple may be lowered by peeling or processing into sauces, jellies and other food products. Most of the fiber and many of the phytonutrients are found in the peel of the apple.
Quercetin, for example, belongs to a group of phytonutrients called flavonoids. Flavonoids give fruits and vegetables their unique colors.
Some dietary supplements contain the isolated forms of quercetin and other phytonutrients, as well as the vitamins and minerals described in the apple nutrition content, but it is likely that all of the health benefits of apples can only be obtained from the whole fruit.
The value to human nutrition of an apple, a pear, a peach, a plum, a mango or any other fruit is only complete when a person actually has the time to eat the fruit. Another option is to take a whole food supplement containing fruits.
Whole food supplements are created by dehydrating and concentrating a variety of fruits, vegetables and whole grains and then encapsulating them.
Whole FOOD supplements may be an option for people who would like to take advantage of the health benefits of apples, but who do not always have the time to eat one.
Different fruits, vegetables and whole grains provide different health benefits and it is not always possible to include each one in the daily diet.
That's why whole FOOD supplements are becoming so popular.
