15 BENEFITS OF APPLES FOR PHYSICAL AND MENTAL HEALTH - NUTRITION - 2025

The health benefits of apples are numerous: they improve the immune system, prevent cerebrovascular and cardiovascular diseases, improve dental health and vision, treat anemia, help maintain the line and others that we will explain below.

The apple is an edible pomaceous fruit. Its color varies, being green in its less mature points and reddish in its fullness. The apple tree, the apple tree, first appeared between the Caspian Sea area and the Black Sea. It has a rounded and open shape, reaching more than 12 meters in height in some cases.

Its leaves are oval, of an intense green color, characteristic for giving off a pleasant aroma when squeezed. As for its flowers, they are usually pink when they open, but gradually they turn white with the passage of time.

To obtain the apple, its tree is allowed to grow for two to three years. Its cultivation is usually carried out in a common way in nurseries. It is there that they are prepared in two parts: a rootstock, which is the plant on which a graft is made, and a graft, which is what will help provide the future crown of the apple tree.

Health benefits of apple

1- They improve your immune system

Source:

Apples are rich in a class of plant compounds called phytochemicals. These inhibit cell proliferation and regulate the immune system and inflammation, helping in the fight against chronic diseases. Specifically, the most common phytochemical that can be found is the flavonoid.

Antioxidants are also another important point to address. Apples are among the foods with the highest percentage of this component. These molecules fight against the different free radicals in our body.

Regarding them, a study carried out in 2004 by the United States Department of Agriculture, concluded that this fruit is among the top 15 with the most antioxidants per serving.

Likewise, fiber is also a crucial nutrient. An apple a day is 17% - 4 grams of soluble fiber - of the fiber needed daily. In addition, it also helps us to improve the intestinal flora.

2- They reduce the probability of suffering from cerebrovascular and cardiovascular diseases

Source:

Its continued intake reduces LDL cholesterol levels (considered "bad"), preventing a hardening of the arteries - atheroscleris - and consequently, a stroke or heart attack.

In 2012 the Ohio State University conducted a study with 51 participants. Three groups were formed: some ate apples, others antioxidant supplements and the last placebo.

The group that consumed apples reduced their blood cholesterol by up to 40%, and as a consequence, the probability of contracting a heart problem.

3- Reduces the risk of diabetes

Source:

It should be mentioned that apples do not act in the same way for all people in this type of case. Still, they generally help prevent type 2 diabetes.

This has been stated by the Harvard Bulletin, supported by Isao Muraki, a professor in the Department of Nutrition at the Harvard School of Public Health:

"The data we have obtained supports increasing the consumption of fruits to prevent diabetes."

Therefore, consuming apples is a good choice to try to stop the onset of diabetes.

4- Excellent for dentures

Source:

Apples contain an astringent effect that cleanses and detoxifies our teeth thanks to their bacterial properties. In this way, the appearance of dental cavities will be prevented.

Even its chewing helps the production of saliva in our mouth to increase considerably. Despite this, we must not forget to brush our teeth: eating apples helps, but obviously it is much more effective to brush our teeth.

5- Prevention against gallstones

A high level of cholesterol will cause gallstones to form - especially in the gallbladder - due to the solidification of the bile. This occurs more frequently in people who suffer from obesity.

Due to the high percentage of fiber in the apple, it helps to maintain the liquidity of the bile and prevents gallstones.

6- They improve vision

Source:

In its composition, the apple contains high levels of vitamins A and C that act in our ocular blood vessels. What are its effects?

-Vitamin A helps our cornea, strengthening it and reducing the probability of suffering from macular degeneration. To get an idea of ​​its importance, this vitamin is added to the drops that are used to lubricate the eyes.

-On the other hand, vitamin C works as an antioxidant that protects our eyes against cataracts, macular degeneration or loss of visual acuity.

7- They prevent cancer

Source:

Due to the different antioxidants they have, apples act against free radicals, preventing the formation of cancer cells. We are especially talking about an antioxidant called procyanidins. This helps prevent different cancers, but especially colon.

As a fact, thanks to research carried out, it is known that people who consume an apple or more a day, reduce the risk of colon cancer by 20% and breast cancer by 18%.

Regarding pancreatic cancer, it is flavonoids that prevent it. According to the American Association for Cancer Research, apple consumption reduces its prevention by 23% of probability.

8- Protection against metabolic syndrome

Source:

The protection of Metabolic Syndrome is described as the "conjunction of several diseases or risk factors in the same individual that increase the chances of suffering from brain, cardiovascular or even diabetes diseases", the apple makes the effects of this diminish.

In this group of diseases we find high blood pressure, wider waists, high triglycerides, or blood sugar when we are fasting for example.

According to a study conducted by Dr. Victor Fulgoni in 2008, 27% of apple consumers are less likely to be diagnosed with Metabolic Syndrome.

The doctor stated that adults who eat apples and their derivatives have smaller waists, lower abdominal fat, low blood pressure and a lower risk of developing Metabolic Syndrome.

9- Fight against degenerative diseases

Source:

Antioxidants reduce the chances of getting Parkinson's or another degenerative disease like Alzheimer's. For this benefit, it is recommended to eat the apple with the peel included, to maintain all its antioxidants.

On the other hand, flavonoids and quercetin, present in apples, can function as a powerful risk reducer for this type of disease. Studies claim that men can greatly reduce their chances of getting Alzheimer's.

Other research published in The Journal of Alzheimer's Disease explains that apple juice increases the production of aceticoline in the brain, a neurotransmitter that improves our memory.

10- They help keep the line

Source:

One study showed that women who ate an apple and a half a day lost about a kilo and a half after 12 weeks.

This occurs thanks to the high amounts of fiber they contain, reducing the amount of energy in the body. The combination is perfect to lose a few extra kilos.

Our stomach will empty more slowly, which means that we will feel fuller for longer hours, eat less, and absorb nutrients more efficiently.

Food Chemistry, concluded in 2014 after an analysis of seven varieties of apples, that these acted on the good intestinal bacteria. This is how obesity-related disorders are fought.

11- Protects us from intestinal problems

The fiber contained in the apple helps fight intestinal problems. Among these we find diarrhea, constipation or Irritable Bowel Syndrome. Fiber works according to two aspects, depending on the type of problem we suffer from:

- A slope to help us go to the bathroom

- The other to stop going to the bathroom.

Although it seems contradictory, fiber works as an intestinal regulator that works according to our needs.

12- They improve the respiratory system

Source:

The antioxidants found in the skin and apple peel, work as a natural antihistamine and anti-inflammatory, improving the respiratory system.

A study carried out in 2007 showed that mothers who consumed apples during their pregnancy made their children less likely to suffer from asthma or wheezing.

Furthermore, apples were shown to be the only food directly related to reducing respiratory problems. Women who consumed more quantity saw their children reduced their problems by 27%.

13- They treat anemia

Source:

Thanks to the iron that can be found in the composition of apples, anemia will no longer be such a serious problem.

Anemia is known to occur due to a deficiency in the blood of hemoglobin, which can be replaced with iron. As a consequence, the number of red blood cells in our body will increase, and therefore, our health will be strengthened.

As a plus to this benefit, it should be noted that the increase in red blood cells will improve the oxygenation of the body, so that our organs will function in a much more fluid and correct way.

14- Boost our immune system

Source:

When we fall into a disease it is difficult to recover and feel strong again. Because of this, the apple has been used as a salvage item.

For example, thanks to its nutrients - especially pectin - this fruit will increase our muscular strength on the one hand or it will activate our defenses more quickly in a matter of falling ill.

In animal studies, it was observed that their recovery was accelerated by 50% thanks to the injection of pectin.

Curiosities

• The variety of apples is wide. More than 2,500 types of apples are grown in the United States, while in the world, the number is 7,500.
• The apple has no cholesterol. Neither sodium nor fat.
• 25% of the matter of the apple is air. Hence its ability to float.
• The science based on apple growing is called pomology.
• The main apple producing powers in Europe are Poland, France, Italy and Germany.
• Globally, the largest producers are China, the United States, Turkey, Poland and Italy.
• Among the many fruits that the Greeks and Romans consumed, the apple was the preferred one for them, being always present in the food sources of their banquets.
• The apple is, neither more nor less, one of the most important symbols in Christianity: it is the fruit that banished Adam and Eve from paradise.
• This rich and tasty fruit is one of the favorites by the population. In Europe, on average a total of 20 kilos are consumed per person per year.
• Pre - charred apples were found in prehistoric shelters in Switzerland.
• Surprisingly, apples were referred to as "winter bananas" in colonial times in the United States.
• The ripening time of apples is multiplied by ten if they are not refrigerated.