With the onset of the fall season, apples are becoming the eye of our edible infatuation. Our health isn’t complaining! One small apple offers about 20 percent the recommended daily value of dietary fiber, and about 15 percent the recommended daily value of vitamin C. Apples also deliver potassium, protein, vitamin A, calcium, iron, vitamin B6, and magnesium to our bodies. They make a great snack because although low in calories, the fiber helps the body feel satiated. Apples do contain small amounts of several types of sugar: sucrose, glucose and fructose. Sucrose and glucose are fast acting sugars while fructose takes longer to digest, which extends the energy supply and aid in satiation. This also means that an apple offers enough energy for an hour-long workout. Along with aiding in satisfaction, apples offer many other nutritional and health benefits for the entire body, which is likely why the age old “an apple a day keeps the doctor away” saying originated!
Better breathing.
The color of apples comes from the high levels of phytonutrients and antioxidants, which if eaten regularly, can improve breathing quality. According to Nutrition Journal, bronchial tubes will react less violently to irritants simply by eating more than two apples a week. Apples also contain flavanoids which have been shown to improve lung function. Improved lung function aids in protection from Chronic Obstructive Pulmonary Disease and even lung cancer. Interestingly, results from forced expiratory volume tests show that people that eat five or more apples a week can hold more air in their lungs compared to those that don’t eat that many apples.
Brain health.
Because of the quercetin, a powerful antioxidant, that is found in apples, the fruit has been shown to protect the brain cells in rats from degeneration and is thought to do the same for humans. What does that mean? That means that apples could potentially help prevent or fight the effects of Alzheimer’s disease. Mice also showed higher levels of a neurotransmitter called acetylcholine. Since antioxidants help fight free radicals, scientists have also linked this to helping to protect against Parkinson’s disease which is characterized as a breakdown of the brain’s dopamineproducing nerve cells.
Fight cancer.
The American Association for Cancer Research has reported that consuming apples, which are flavonolrich, could help to reduce the risk of developing pancreatic cancer by up to 23 percent. Cornell University researchers identified that triterpenoids found in apple peels have powerful anti-growth activities against cancer cells in the liver, colon and breast. It’s also been recommended by the U.S. National Cancer Institute to have a have a diet rich in fiber to help lower the risk of colorectal cancer.
Potassium power.
The potassium in apples is also beneficial. Potassium and sodium work together in our bodies to help maintain a normal blood pressure and to help keep a healthy balance of fluids in our body. Almost 30 percent of Americans have high blood pressure! High blood pressure can result in stroke or heart attack. Potassium doesn’t just play a role in blood pressure; it also aids in healthy kidney function, electrolyte functions and the nervous system. An imbalance of potassium in the body could affect anxiety and stress, muscle strength, and even metabolism.
Biting benefits.
Biting into apples can also make the dentist happy. While eating an apple won’t eliminate the need for a toothbrush, biting and chewing stimulates the production of saliva. Saliva helps to lower levels of bacteria in the mouth and tooth decay.
To reap the above benefits, the best way to enjoy an apple is to eat it fresh. For a change up, drink 100 percent pure apple juice (not from concentrate and without added sugar) and apple cider vinegar with The Mother. Aim to eat organic apples to avoid pesticide contamination and wax coating. Enjoy the season by reaping the benefits of apples this fall!
Leannah is the owner and founder of Green Gaia Essentials, LLC, a company that provides cruelty free, all-natural, organic health and beauty products. GreenGaiaEssentials.com
