Adam and Eve succumbed to the “‘The fruit from the Tree of good and evil and made evil a strong separate identity.Some say apple was the fruit from the Tree of Knowledge.
But Is Apple really the forbidden fruit?
Not according to its nutritional quotient.Apples are rich in phytochemicals, flavonoids. and free phenols when compared to other fruit
The apple Phytochemicals are:
- chlorogenic acid,
All of these phytochemicals are strong antioxidants.
Studies have found that apples in your diet can lower risk of some cancers, improve cardiovascular and lung health, and prevent diabetes.In the laboratory, apples show very strong antioxidant activity, inhibit cancer cell proliferation, decrease lipid oxidation, and lower cholesterol.
Are apples good for you?
The answer is yes.They are extraordinarily packed full of fibres and micronutrients that keep your skin, teeth, heart , lungs healthy.
Apple reduces risk of Cancer
Several studies found apple consumption with a reduced risk of cancer, especially lung cancer. (1)
Apple protects your heart
Some studies say eating apples ,will help your cardiovascular health.Women ingesting apples had a 13–22% decrease in cardiovascular disease. Other studies, however, have failed to find significant correlations.
Asthma and Apple
Apple and oranges both reduces asthma and improves the health of your lungs (3).
Quercetin, a major component of apple peels, is associated with a decreased risk of type II diabetes.
Are apples good for weight loss?
Apple lowers cholesterol.This cholesterol-lowering ability may be behind weight loss and improved heart health too.
Are their benefits of apple for skin
Apples contain skin-friendly nutrients, including vitamin C and copper
Is it good to eat the skin of an apple?
The skin-on apple contains ursolic acid.Ursolic acid can increase muscle and brown fat. Increase in muscle mass and brown fat decreases diet-induced obesity, Glucose Intolerance and Fatty Liver Disease
Apple cider vinegar: What about it?
(There are affiliate link in the following part of the article)
This study in rats shows, metabolic disorders caused by high-fat diet are prevented by taking
Bragg Organic Raw Apple Cider Vinegar - 473 ml The studies are still early and need further research.The best way to have it as a salad dressing.
It has the following effect:
- Increase satiety (Due to it being a vinegar )
These effects are due to the goodness of apples:
- Antihyperlipidemic effect
- Hypoglycemic effects,
- Lowers atherogenic risk.
(Disclaimer: If you are on blood sugar lowering medications, then check with your doctor before taking apple cider vinegar.)
After review of several scientific papers, a few facts become clearer about apples. Apples consistently reduce the risk of cancer, heart disease, asthma, and type II diabetes.The effect is much more than other fruits and veggies and other flavonoid sources.It was also positively improved lung function and helped in weight loss.
Apples, especially apple peels, have potent antioxidant activity and greatly inhibit the growth of liver cancer and colon cancer cells (5,6).So never peel an apple!Eat it whole.Apple’s protective effect on your heart may come from its cholesterol-lowering ability.
Processing of apples affects phytochemical content. Apple juice has roughly 10% of the antioxidant activity of fresh apples, Storage has minimal effect on apple phytochemicals, but processing affects apple phytochemicals significantly.Interestingly processed apple peels have powerful antioxidant action, due to retained phenolic and flavonoid compounds.
Whether the apple will keep the doctor away we don’t know, but a balanced diet with plenty of fruits and veggies will definitely keep you safe
1)Feskanich D, Ziegler R, Michaud D, Giovannucci E, Speizer F, Willett W, Colditz G. Prospective study of fruit and vegetable consumption and risk of lung cancer among men and women. J Natl Cancer Inst. 2000;92:1812–1823. doi: 10.1093/jnci/92.22.1812.(Pubmed)
2)Apple phytochemicals and their health benefits
Jeanelle Boyer and Rui Hai Liu Nutr J. 2004; 3: 5.
3)Knekt P, Kumpulainen J, Jarvinen R, Rissanen H, Heliovaara M, Reunanen A, Hakulinen T, Aromaa A. Flavonoid intake and risk of chronic diseases. Am J Clin Nutr. 2002;76:560–568. [PubMed]
4)de Oliviera M, Sichieri R, Moura A. Weight loss associated with a daily intake of three apples or three pears among overweight women. Nutr. 2003;19:253–256. doi: 10.1016/S0899-9007(02)00850-X.[PubMed]
5)Wolfe K, Wu X, Liu RH. Antioxidant activity of apple peels. J Agric Food Chem. 2003;51:609–614. doi: 10.1021/jf020782a. [PubMed]
6)Eberhardt M, Lee C, Liu RH. Antioxidant activity of fresh apples. Nature. 2000;405:903–904.[PubMed]
7)Ursolic Acid Increases Skeletal Muscle and Brown Fat and Decreases Diet-Induced Obesity, Glucose Intolerance and Fatty Liver Disease
Steven D. Kunkel, Christopher J. Elmore, Kale S. Bongers, Scott M. Ebert, Daniel K. Fox, Michael C. Dyle, Steven A. Bullard, Christopher M. Adams .Published: June 20, 2012http://dx.doi.org/10.1371/journal.pone.0039332