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HEALTH BENEFITS OF EATING APPLES

3 Apples on a table

HISTORY OF APPLE CULTIVATION:

Domestication of wild crabapples from Siberia (M. baccata), the Caucasus (M. orientalis), and Europe (M. sylvestris) is considered to have evolved 4000-10000 years ago in the Tian Shan mountains, and then traveled over the Silk Road to Europe.

Chinese dessert apples, such as M. asiatica and M. prunifolia, have been cultivated in China for over 2000 years. In Kazakhstan, these are assumed to be hybrids of M. baccata and M. sieversii.

Seeds from some type of apple have been discovered in material carbon dated to around 4000 BCE at the Sammardenchia-Cueis site near Udine in Northeastern Italy.

Apples were brought into North America by colonists in the 17th century,[6] and Reverend William Blaxton established the first apple orchard on the North American continent in Boston in 1625.

apple tree

STORAGE OF APPLES:

Most apple varieties can be stored at home for approximately 1-2 months  if maintained in the coolest portion of the refrigerator (i.e. below 5 °C). Apples are climacteric fruits, which means they keep ripening after harvesting due to the gas ethylene. The generation of ethylene is slowed by cold temperatures. Even yet, apples release some ethylene while refrigerated, which might accelerate the ripening of other food stored close.

Apple enzymes and ethylene gas accelerate ripening when stored at room temperature. They will keep on your counter for about 1-2 weeks, but the texture may change.

Some apple types (such as 'Granny Smith' and 'Fuji') have a storage life that is more than three times that of others.

PESTS AND DISEASES:

Apple trees are vulnerable to a variety of fungal and bacterial diseases, as well as insect pests. To ensure good fruit quality, tree health, and yields, many commercial orchards use chemical sprays. A variety of bugs and diseases can harm the plant. Mildew, aphids, and apple scab are three of the most common diseases or pests.

TIPS FOR CLEANING APPLES:

Baking soda is good in eliminating bacteria and dissolving pesticide residues so they can be rinsed away, but it requires a few more steps. Soak the apple for 10-15 minutes in a baking soda solution of 1 teaspoon baking soda and 2 cups water, then rinse thoroughly. Soak a large quantity of apples, rinse completely, and then thoroughly dry each with a towel before storing in the refrigerator (any persisting extra moisture may encourage mold or deterioration).

DIFFERENCE BETWEEN APPLE JUICE AND APPLE CIDER VINEGAR:

Apple Cider Vinegar is extracted by crushing and pressing raw apples to obtain the liquid. It is not filtered and is available in both pasteurized and unpasteurized forms. Because cider contains pulp and debris, it appears hazy. It has more flavonoids and is more acidic than apple juice.

Apple juice has been filtered to eliminate particles and pasteurized to keep it fresher for a longer period of time. Sugar is occasionally added. The sour and bitter qualities of the natural apple flavonoids may be removed during filtration, so apple juice normally has a consistent sweet flavor.

NUTRITIONAL PROFILE:

One medium apple contains around 95 calories, 0 gram fat, 1 gram protein, 25 gram carbohydrate, 19 gram sugar (naturally occurring), and 3 gram fiber.

nutritional profile of apple

SOURCE: https://fdc.nal.usda.gov/index.html

Apples are high in Quercetin and pectin, which have been associated with giving apples their health advantages. Quercetin is a flavonoid, which is a naturally occurring plant compound that possesses anti-inflammatory and antioxidant properties.

Catechin, anatural antioxidant found in high concentrations in green tea, has been demonstrated to promote mitochondrial health. This compound is also found in Apples.

Chlorogenic acid, which is also found in coffee, has been found in apples too and seen in certain trials to reduce blood sugar and deliver weight loss.

Pectin is a form of soluble fiber that can be helpful in avoiding constipation and may have a minor effect on decreasing LDL, or "bad" cholesterol. Pectin is also metabolized in the colon by beneficial bacteria, which creates short chain fatty acids that may play a role in reducing the risk of chronic diseases such as cancer and bowel disorders.

The most nutrients are found in fresh, whole apples. The removal of the skin eliminates much of the fiber and the majority of the flavonoids. Dehydrating or drying the apples removes the vitamin C found primarily in the flesh.

Apples contain Vitamin C and Potassium which are helpful in regulating different biological pathways in body.

Apples are predominantly made up of carbohydrates and water. They include a lot of simple carbohydrates including fructose, sucrose, and glucose. The GI is a measurement of how food affects blood sugar levels after eating. Low levels are linked to a variety of health benefits. Despite their high carbohydrate and sugar content, their glycemic index (GI) ranges from 29 to 44.Fruits like Apple generally have a low GI due to their high fiber and polyphenol content.

Apples are high in fiber. 4.37 grams are included in a single medium-sized apple (182 grams).This amount of fiber in apple is a reliable source, accounting for roughly 16% of the Daily Value (DV). Fiber can help in weight loss by increasing fullness, reducing blood sugar levels, and improving digestive function.

apple

HEALTH BENEFITS OF APPLES:



1.       APPLES AND WEIGHT LOSS:

Because of its low calorie count, high fiber and water content, and natural sugars, apples can help with weight loss. Apples' fiber and water content improve feelings of fullness, lowering the likelihood of overeating. Apples' slow-digesting carbs support to maintainblood sugar levels, preventing energy crashes and cravings. Apples can also be a healthy option to high-calorie snacks, contributing to the maintenance of a balanced and calorie-controlled diet. Remember, however, that successful weight loss requires an integration of factors such as a healthy diet, physical activity, and overall lifestyle choices.

2.       APPLES & DIABETES MELLITUS:

Apples support type 2 diabetes by providing fiber to regulate blood sugar levels, having a low glycemic index to prevent spikes, and containing antioxidants that improve insulin sensitivity.

3.       APPLES AND HEART DISEASE:

Because apples are high in dietary fiber, antioxidants (such as flavonoids), and polyphenols, they may help prevent heart disease. These compounds help to lower cholesterol levels, decrease inflammation, and improve blood vessel function, all of which may improve heart health. A balanced diet and an overall healthy lifestyle, on the other hand, constitute vital components in combating heart disease.

4.       APPLES AND CANCER PREVENTION:

Because of the significant quantities of dietary fiber, antioxidants (particularly quercetin), and phytochemicals, apples may help prevent cancer. These components have been associated to lower oxidative stress, inflammation, and the risk of some cancers. Cancer prevention, on the other hand, is diverse, incorporating factors such as heredity, lifestyle choices, and a healthy diet rich in fruits and vegetables.

5.       APPLES AND GUT HEALTH:

Pectin, a form of fiber found in apples, functions as a prebiotic in your gut microbiota, and a healthy gut is frequently the key to better health. Because dietary fiber cannot be digested, pectin enters your colon undigested, boosting the growth of beneficial bacteria. It specifically enhances the Bacteriodetes to Firmicutes ratio, which is the ratio of the two primary species of bacteria in your gut.

According to new research, apples can protect you against chronic diseases such as obesity, type 2 diabetes, heart disease, and cancer by modifying your gut microbiome.

6.       APPLES AND ASTHMA:

Apples high in antioxidants could be helpful in the reduction of airway inflammation associated with allergic asthma. The antioxidant Quercetin found in apple peel can help regulate your immune system and prevent inflammation. This might theoretically render apples beneficial against late-stage bronchial asthma responses. Quercetin may be beneficial for allergic inflammatory disorders such as asthma and sinusitis.

7.       APPLES AND BRAIN HEALTH:

Apples include Quercetin, which may protect your brain from oxidative stress damage. Quercetin may have some beneficial role in the prevention of-Alzheimer's disease (AD) but more research is needed to establish the link. Keep in mind that most of the research focuses on a specific component rather than whole apples.

8.       APPLES AND BODY IMMUNITY:

Apples have the potential to increase immunity due to their high vitamin C content, which boosts immune system function by increasing the generation of white blood cells and antibodies. Furthermore, the dietary fiber and antioxidants in apples benefit overall health by assisting the body in better defending itself against infections and disorders. Maintaining a varied and balanced diet, as well as a healthy lifestyle, is essential for a strong immune system.

FEW ISSUES WITH APPLES:

Apples are often digested well. They may, however, pose issues for persons with irritable bowel syndrome (IBS) because they contain FODMAPs (Fermentable oligosaccharides, disaccharides, monosaccharides and polyols), a type of fiber that causes digestive symptoms such as gas and stomach pain in some people.

Their fructose concentration may potentially be an issue for persons who are fructose intolerant.

CULINARY USES OF APPLE:

Desserts: Because of their natural sweetness and texture, apples are widely used in pies, crisps, and tarts.

Salads: Apple slices give a crisp and refreshing touch to both sweet and savory salads.

Sauces: They can be made into applesauce, a versatile ingredient that can be used in both sweet and savory meals.

Cider: Apples are used to make apple cider, a popular beverage.

Chutneys: Use them to produce tasty chutneys that go well with meats and cheeses.

Caramel Apples: Apples coated in caramel or chocolate are a popular fall delicacy.

Cider Vinegar: Apple cider vinegar is made from fermented apple juice and is used in salad dressings and marinades.

Keep in mind these are only a few examples of the many culinary uses for apples.

apple pie

TAKE HOME MESSAGE:

The Apples contain a lot of fiber and antioxidants. Eating them has been associated to a lower risk of developing a variety of chronic illnesses, including diabetes, heart disease, and cancer. Apples may also help with weight loss and gut and brain health.

More research is needed to better understand how apples affect human health, but this delightful, diverse, and easily accessible fruit cannot be taken for granted.

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