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Health Benefits of Apple

“An apple a day keeps the doctor away”

Do you really know what are  the benefits of apple ?

The apple is the the most widely cultivated tree fruits in the world , At least 58 million tonnes of apples were grown worldwide every year , with a value of about $11 billion.

The top three leading  producers countries of apple are:

China  is the first   producer it  produced about 35% of this total and then  United States is the second-leading producer, with more than 7.5% of world production and then Iran is the  third

Calories in Apple

  • Small apple – There are 75 calories in a small apple

  • Medium apple – There are 92calories in a medium apple

  • Large apple  – There are 112 calories in a large apple

Health Benefits of Apple for bone

Eating apples prevent osteoporosis and increase bone density and  also strengthens bones because  apple is rich of  minerals  iron calcium, magnesium ,manganese which  make bone more stronger

Health Benefits of Apple for  preventing  Asthma

Recent studies  shows that children with asthma who drank apple juice daily  reduce  wheezing than children who drank apple juice only once per month.

And another Studies showed that women who eat a lot of apples during pregnancy have lower rates to have asthmatic child  than women who  ate few apples.

Health Benefits of Apple for preventing Alzheimer’s

Studies  found that  apple has benefits  in  protecting  brain cells from damage that may lead to Alzheimer’s disease.

Reduce Cholesterol

Apple has benefits  for reducing   LDL “bad” cholesterol as it is  rich with pectin  People who eat three  apples per day may lower their cholesterol by 24 percent.

Studies show Women who ate 75 grams of dried apples every day for six months had a 23 percent decrease in bad LDL cholesterol.

Health Benefits of Apple for Digestive

Apples contain a high amount of pectin which play a great  role in the prevention and treatment of disease And  help in removing toxic substances from body

Researchers discovered that  apples could increase intestinal health by increasing the numbers of good gut bacteria where  friendly bacteria in the intestines feed on apple pectin

Health Benefits of Apple for kidneys

Apple has benefits in  cleaning  kidneys and reduces the risk of kidney  disease as it is rich of potassium which is helpful in curing kidney stones troubles.

Health Benefits of Apple for diet

Apple juice is helpful for weight loss ,studies show  that people  who eat  three apples every day lose  more weight while dieting than people  who don’t eat apple while dieting.

Health Benefits of Apple for Cancer prevention

Apple consists of anti-oxidants that helps in reducing the risk of cancer by prevent  DNA damage to occur.

Studies show that eating one apple per day reduce  the risk of breast cancer by 19 percent  . Other research shows that the pectin in apples reduces the risk of colon cancer and liver cancer.

Why do Apple slice turn brown?

Apples contain an enzyme polyphenol that reacts with oxygen and iron containing phenols. The oxidation reaction basically forms a sort of rust on the surface of the apple . this reactions damage the cells in the fruit, allowing oxygen in the air to react with the enzyme and other chemicals.

To prevent browning of apple , mix the apple slice with a mixture of lemon juice and water.

Nutritional value of Apple  per 100 g

Energy (52 kcal)

Carbohydrates 13.81 g

Sugars           10.39 g

Dietary fiber 2.4 g

Fat       0.17 g

Protein 0.26 g

Water  85.56 g

Vitamin A  54 IU

Thiamine (Vit. B1)      0.017 mg (1%)

Riboflavin (Vit. B2)    0.026 mg (2%)

Niacin (Vit. B3)          0.091 mg (1%)

Pantothenic acid (B5) 0.061 mg (1%)

Vitamin B6     0.041 mg (3%)

Folate (Vit. B9)           3 ?g (1%)

Vitamin C       4.6 mg (8%)

Calcium           6 mg (1%)

Iron     0.12 mg (1%)

Magnesium      5 mg (1%)

Phosphorus      11 mg (2%)

Potassium        107 mg (2%)

Zinc     0.04 mg (0%)

Percentages are relative to US recommendations for adults.

Source: USDA Nutrient database

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