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Apple – The Super Fruit

19 December, 2018

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All of us have grown up hearing the adage, “An apple a day, keeps the doctor away.” Not sure though, how many of us have been able to follow it diligently, and figure out if the humble apple is indeed something that can help keep the doctor away. Incredibly, though, an apple is a super fruit, that has so many wonderful health benefits. Perhaps, our wise ancestors knew this, and this is why the adage came into being; apple can provide all-around health benefits, apart from the fact that it does taste so wonderful too. Apple is a favourite fruit for many people, across all ages. Here is a list of things that you perhaps did not know that eating could apples could do.


A medium sized apple can serve your nutritional needs of a day, as it comes with enough carbs, calories, Vitamins, potassium, manganese, copper, and even fiber to meet the needs of an individual. Apples also come with a compound called polyphenol, which is nothing but a naturally occurring plant-based micronutrient. These compounds act as antioxidants and are said to provide some health benefits to us as well. It is best to eat apples with the skin, rather than to peel it off, to gain maximum nutrition. However, in recent times, we have heard of vendors wax polishing apples in order to keep them looking fresh and shiny.

To make sure that the apples are good to eat, it can be dipped in warm water for a few minutes and then again washed with running water and wiped, before eating, to make sure they are wax and dirt free. Dipping them in water mixed with apple cider vinegar or scrubbing them thoroughly is also a good option to make sure they are safe for consumption. Peeling them is also safe, but then you end up losing all the nutrients as most of it is in the peel.

Good for heart

Apples are very good for your heart, as they help in lowering your cholesterol and that in turn because they contain soluble fibers. Also, one of the polyphenols contained in apple known as flavonoid epicatechin helps lower the blood pressure as well. Flavonoid intake has been proven to reduce the risk of strokes, in few studies.

Lowers risk of diabetes

Eating an apple daily has also been found to reduce the risk of Type 2 diabetes. While studies are still going on in this direction, it is believed that this benefit is derived from apple, perhaps because of the polyphenols present in it. These are said to prevent relevant tissue damage in the pancreas that leads to insulin issues, that lead to diabetes.

Prevention of cancer

Apples are such wondrous fruits that studies have proved that eating apples can prevent cancer in people and reduce the risk of contracting cancer. This is due to the natural properties of it's few compounds that help fight the inflammation causing agents. Apples contain antioxidants that help in this cause, which is why it is good to eat them.


If you eat apples, then there is no need for you to consume any other prebiotics to aid your digestion or manage your gut health. Apples contain pectin, a dietary fiber, that also acts like a prebiotic in the gut and helps it to remain healthy. These aids in the fiber digestion and this could be the reason why eating apples can also help with weight loss and preventing obesity.

Lower risk  of asthma

As mentioned above, apples contain anti-inflammatory substances as well as antioxidants, and these qualities help it fight oxidative damage in the lungs. It has also been proved through research that eating apples does indeed lower the risk of asthma. The flavonoids are also helping in the allergic reactions that are also causing asthma.

Bone health

Another big issue with aging is the bone health, and what is more, apples can even help you with that. They help you maintain the bone density as has been found in a few studies. This could also be linked to the antioxidant and anti-inflammatory properties of compounds found in apple.

Apart from this, studies are still going on to conclusively figure out if apples can help prevent diseases like Alzheimer’s. Some evidence has been found to suggest that it helps stop mental decline; however, this needs further investigation. Hence, with so many things for it, it is better to eat an apple a day and make sure that a lot of your body’s health and nutritional needs are met.


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