9 Amazing Health Benefits of Apple (Seb)

Amongst the various wonderful fruits, one is the most consumed and famous worldwide. No, we are not referring to Mango, but apples.

Known as “nature’s powerhouses,” apples are popular worldwide because of their many health advantages.

It is an excellent source of essential nutrients, such as vitamins, fibre, and antioxidants, which help improve general health.

Including them in your diet may improve your health in many ways. Because of their high nutritional content, they are a significant and essential part of any well-balanced diet, whether eaten raw, juiced, or added to other dishes.

Let’s know more about them in this article.

What are Apples?

Scientifically known as Malus Domestica, apples are one of the most popular fruits worldwide. You can find them in various colours and flavours.

Many varieties, like Fuji, Red Delicious, Tangy Green, or Gala, are available. They offer immense health benefits; hence, you may have heard, “An apple a day keeps the doctor away.”

There are almost 17 types of apples available in India, and out of them, the Red Delicious is considered to be the most healthy and nutritious. The dark red skin colour of it contains many antioxidants.

Remember, it does not mean that other types are not healthy. Every apple is loaded with many essential nutrients.

Nutritional Profile of Apples

Let’s see the nutrition you can get from 100 grams of apples ^[1]:

Health Benefits of Apples

Apart from their numerous culinary uses, this fantastic fruit is known for its potential health benefits. Let’s explore them below:

#1. Digestive Health

This fruit is an excellent source of fibre that may help you with digestion. This may also improve your overall gut health.

They are also known for reducing acid reflux and keeping our tummies happy. Moreover, the fibre in them may also help in preventing constipation and diarrhoea ^[2].

If you want to understand more about your gut health, take a quick 2-minute Digestive Quotient Test prepared by the experts at Aashirvaad Atta.

#2. Apple May Help in Managing Heart Health

Sebs are often considered an excellent source of reducing cholesterol, which is directly linked to heart health.

It is because of the presence of pectin, a robust fibre present in this fruit that may help bind the cholesterol and keep it out of your body ^[3].

#3. Apples May Help in Weight Management

The fibre content in this fruit may make you feel full for a long time. Thus, they may help in controlling your appetite ^[4].

Eating two apples on an empty stomach may help you manage your weight. The dietary fibre in them may increase your satiety and slow digestion.

You may see a difference in your weight in a couple of months if you eat them on an empty stomach ^[5].

This may be an excellent addition for people seeking a weight-loss diet plan. If you want to know the fibre content in this fruit, check it out at My Meal Plan by Aashirvaad Atta.

#4. Eliminating Free Radicals

Sebs are an excellent source of phytochemicals like catechin, quercetin, chlorogenic acid, and phlorizin. All these are potent antioxidants.

Our bodies need these antioxidants to neutralize and break down the harmful free radicals. These harmful free radicals may happen because of the ageing process or exposure to polluted air.

Hence, including fruits, like these, in our diet may help ward off these free radicals from our bodies ^[6].

#5. Apples Improve Skin Health

Vitamin C is an essential element that is needed for good skin health. Apples are loaded with this vitamin, which may help speed up skin cell production.

Moreover, they also contain vitamin B, which may help remove skin irritation and reduce acne as they are loaded with pectin. Besides, the high antioxidants may also help in skin health.

The antioxidants present in them may help prevent tissue and cell damage on the skin. Some apple varieties, such as Delicious apples and Granny Smith contain elastin and collagen that may help in giving a glowing and youthful skin.

Eating an apple a day may help you avoid dull and glowing skin. They also contain phenols that may help protect from UV-B rays ^[7].

They also contain glycolic acid, which may help clear pores and exfoliate your skin. This fruit includes some elements that may help remove dead skin, thus making it fairer.

If you apply apple pulp to your skin, it may help maintain pH levels. You can use it for 20 minutes and wash it for good results ^[8].

#6. Apples Boost Hair Health

This fruit is an excellent source of vitamin C that may help strengthen your hair. They boost keratin production and thus may help make your hair strong, shiny, smooth, and full of volume.

This vitamin c also aids in producing collagen, providing amino acids required for keratin production. Thus, it may support the strengthening of hair follicles and reduce hair loss ^[9].

#7. Apples Boost Immunity

Apples are an excellent source of essential nutrients, like minerals and vitamins, such as C, K, and potassium.

Apples also contain antioxidants that may increase our strength to fight seasonal flu. Hence, they play an essential role in building a robust immune system ^{[10] [11]}.

#8. Energy and General Health

There is a reason why this fruit is considered significant for providing instant energy as they are loaded with acid, especially malic acid.

Besides, they are also an excellent source of vitamins, alpha hydroxy acids, flavonoids, and polyphenols, which are beneficial for overall health ^[11].

#9. Apple May Help in Dental Health

You may have excellent oral health, thanks to this fruit. It contains many essential nutrients and fibre that may support dental health by removing plaque from gums and teeth ^[12].

Apples are excellent source of fluoride that is essential for healthy tooth enamel. It may help in preventing tooth decay and may make your tooth more resistant.

Also read – Benefits of Green Apples

Benefits of Apples for Men and Women

Let’s look at some general benefits of this delicious fruit for men and women.

How to Add Apples to Your Diet?

Seb is quite nutritious and can be added in numerous ways. Some of them are:

• Eaten raw as a snack
• Baked goods
• Making apple cider vinegar
• Juices
• Jams
• Pies
• Salads
• Muffin
• Oatmeal
• Smoothies
• Applesauce
• Cakes

Apple Halwa Recipe

Ingredients:

• Apples – 1 kg, or 7 – 8 medium ones
• Sugar – 5 tablespoons
• Ghee – 3 tablespoons
• Water – 2 tablespoons
• Cinnamon powder – 1 teaspoon
• Vanilla extract – 1 teaspoon
• Almonds – 10 chopped
• Cashews – 10 chopped

Method:

• Rinse and peel each apple properly.
• Cut them and take out all the seeds.
• Chop them into small cubes that equal around seven cups.
• Heat a kadhai on a medium pan and add Aashirvaad Svasti pure cow ghee.
• Add apples and let them saute on low flame for 5-6 minutes.
• Stir in water and blend thoroughly.
• Cover the kadhai and let it cook for 10-15 minutes.
• Mash the apples and add sugar.
• Stir until you see ghee leaving the sides. It might take ten minutes or longer.
• Add cinnamon powder, vanilla extract, and chopped nuts. You can keep a few for garnish as well.
• Check for sugar, and if needed, add more at this stage.
• Saute for another 3-5 minutes or till you see the halwa coming together.
• Once done, serve it warm by garnishing it with chopped nuts.

Apple and Carrot Sandwiches

Ingredients:

• Bread slices – 9
• Apple – 1 grated
• Cheese spread – 1 tablespoon for apples and two tablespoons for carrot
• Salt – as per taste
• Carrot – ¾ cup grated

Method:

• Make apple spread by mixing grated apples, cheese spread, and salt. Similarly, prepare the carrot spread in the same way.
• Apply apple spread on one bread slice and place another on top of it.
• On that bread, apply carrot spread and place a third bread slice on it.
• Cut it into triangles.
• Repeat the same with other slices to make two more sandwiches.

Tips on Selecting the Best Apples

Here are some tips on picking the best apples:

• It is essential to feel the skin of the fruit to ensure it is firm. Do not buy the ones with soft or mushy skin.
• Avoid apples with bruising and any decay.

How to Store Apples?

Here are some ways of storing apples in the right way:

• Keep them at room temperature, and they will stay good for a week.
• You can keep them refrigerated and remain good for six weeks. Wrap them in a damp cloth or cover; otherwise, they may quickly make your other fruits and veggies ripe.
• Cut apples can be good in the refrigerator for 3-5 days if you squeeze lemon juice.

How Many Apples a Day Are Good for Health?

Too much of anything is bad for health. It holds for this fruit as well. It is recommended that one should get an average of one to two apples a day.

However, eating more than that can lead to some side effects. You can always refer to our dietician to understand how many apples suit your health.

Side Effects of Apples

Although this fruit is excellent in many ways, there are a few things you must remember:

• Since these are loaded with fibre, eating them right before bedtime may lead to indigestion or gastrointestinal discomfort in a few individuals. This may lead to a sleep disruption, so you may want to avoid eating them at night.
• Apple seeds contain cyanide toxins, so you must avoid eating them.
• Since they are loaded with natural fibres, overeating may lead to upset stomach, gas, and bloating issues.
• They are also high in sugar content and may lead to a spike in blood sugar levels.

Precautions to Take with Apples

Apples are considered acid and sub-acid fruits, and you may want to avoid pairing them with sweet fruits, such as raisins and bananas.

This may lead to digestive problems, acidosis, nausea, and headache [source].

Would You Get Complete Nutrition If You Ate Chopped Apples?

There is a very common myth that apples should be eaten as a whole for complete nutrition. However, no scientific evidence says chopped apples won’t give you the nutrition you need.

So, you can enjoy them in any form you want – chopped, sliced, or whole.

Final Thoughts

Finally, the ordinary apples witness the proverb, “An apple a day keeps the doctor away.” This adaptable fruit has a fantastic range of health-promoting qualities, including fibre, antioxidants, and vital vitamins, which provide many advantages for the body and mind.

Whether consumed as a quick snack, a revitalizing juice, or a tasty recipe component, including them in your daily routine may help you live a more vibrant and healthy life.

The next time you’re craving a snack, give this fruit some thought because it’s a delicious treat for your taste senses and a healthy addition to your diet.

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