May Aid Cancer Prevention
Apples contain a powerful natural antioxidant, called quercetin. While quercetin effectively kills abnormal cells, it appears to leave healthy cells alone. Quercetin interrupts various phases of the cell cycle, inducing apoptosis in several types of tumors.
Prostate cancer, breast cancer, and lung cancer all show promising benefits from quercetin. Consuming a diet rich in fruits and vegetables provides quercetin, along with other potent antioxidants for cancer prevention.
How An Apple A Day Can Keep Illness At Bay
An apple a day really will keep the doctor and a whole range of nasty diseases away, according to the latest research. Scientists from Cambridge University who surveyed 30,000 people about their diet found that those who ate fruit were twice as likely to outlive those who dont.
In fact, Cambridge professor Kay-Tee Khaw, insists just one small apple a day could make all the difference to your health. We investigate what is in apples that makes them so good for us.
PECTIN: The skin of apples is especially rich in the soluble fibre pectin, which has been shown to help lower cholesterol levels. One medium eating apple provides up to 15 per cent of the daily recommendation for fibre.
In several studies, when levels of pectin from foods were increased in the diet, it led to a lowering of blood cholesterol.
Pectin also helps to stabilise blood-sugar levels: it becomes a sticky gel when it gets wet inside the stomach, and so slows the absorption of the natural sugar fructose that apples contains.
Rather than giving you a sugar rush like chocolate does, the sugar will be absorbed slowly into your bloodstream, helping to keep your blood-sugar levels stable.
PHYTONUTRIENTS: These help the body digest food and protect the fruit from ultraviolet light and damage from insects and bacteria by strengthening the skin of the apple.
A Discovery apple, for example, contains more than five times as much vitamin C as a red dessert, because of growing techniques.
Diabetes And Weight Loss
Not only may apples help decrease the risk of heart disease, cancer, and asthma, but apple consumption may also be associated with a lower risk for diabetes. In the previously discussed Finnish study of 10,000 people, a reduced risk of Type II diabetes was associated with apple consumption . Higher quercetin intake, a major component of apple peels, was also associated with a decreased risk in type II diabetes. Myrectin and berry intake were also associated with a decreased risk in type II diabetes, but onion, orange, grapefruit and white cabbage intake were not associated with a lowered risk.
Apple and pear intake has also been associated with weight loss in middle aged overweight women in Brazil . Approximately 400 hypercholestemic, but nonsmoking, women were randomized to one of three supplement groups: oat cookies, apples or pears, and each subject consumed one of each supplement three times per day for twelve weeks. The participants who consumed either of the fruits had a significant weight loss after 12 weeks of 1.21 kg, whereas those consuming the oat cookies did not have a significant weight loss. Those consuming fruit also had a significantly lower blood glucose level when compared to those consuming the oat cookies .
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Strengthening The Immune System
Vitamin C has an immune-boosting effect that can help the body fight off illnesses, such as the common cold.
Apples Can Support A Healthy Immune System
Who doesnt want a stronger immune system going into autumn? Apples can be an important tool in your immune-supporting tool kit.
According to past research in animals, a diet filled with soluble fiber helped convert immune cells that were pro-inflammatory into anti-inflammatory and immune-supporting ones. Another animal study, published in May 2018 in the journal Immunity, found that a diet high in dietary fiber helped protect mice against the flu.
Still, theres reason to believe that apples may bolster immunity, in part because they contain immune-boosting vitamin C. One past large review found that regular consumption of vitamin C plays many roles in helping the immune system function. For example, it can help strengthen the epithelial barrier against pathogens and guard against environmental oxidative stress, such as pollution and radiation, according to past research.
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What Kind Of Apple Should A Diabetic Eat
Diabetics should stick to eating apples that are lower on the glycemic scale.
The most commonly eaten variety of apples is the Red Delicious, one of the worst varieties for diabetics if they are looking for low sugar content or low glycemic impact. A better choice would be Granny Smith apples, which has higher fiber content and lower natural sugar level than most other types of apple. Apples decrease blood sugar levels due to their high fiber count.
Does Apple Juice Affect Blood Sugar Levels
Apple juice is about the same in regards to its effect on blood sugar levels as orange juice is. But, the main rule for any person with diabetes is that they can consume fruit juices that only contain 100% real fruit and have no added sugars.
But, its important to always see how your blood sugar levels react to what you consume and adjust your intake accordingly. Fruit juice might have a different reaction to your blood sugar levels than a fresh apple.
I always recommend going for the fruit itself and avoiding apple juice since it might be higher in sugar and missing the fiber.
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Apples May Lower High Cholesterol And Blood Pressure
Savor a juicy apple and you may help keep your ticker healthy in the process. Studies have linked apple consumption with reduced risk of cardiovascular disease, which may be related to the cholesterol-lowering benefits of the soluble fiber found in apples, says Anzlovar.
Soluble fiber dissolves in water to form a gel-like material, according to Mayo Clinic.
According to the University of Illinois, soluble fiber helps prevent cholesterol buildup in the lining of blood vessel walls, therefore lowering the incidence of atherosclerosis and heart disease. It can also help lower blood pressure levels: One past review found that a higher intake of soluble fiber was associated with a decreased risk of cardiovascular disease.
Past research shows that eating apples regularly was associated with a 52 percent lower stroke risk. Furthermore, a study published in February 2020 in The American Journal of Clinical Nutrition found that eating two apples a day helped study participants lower both their LDL cholesterol and triglyceride levels.
May Support Weight Loss
Apples are high in fiber and water, two qualities that make them filling.
An increasing feeling of fullness works as a weight-loss strategy, as it helps manage your appetite. This, in turn, might lead you to reduce your energy intake .
In one study, eating whole apples increased feelings of fullness for up to 4 hours longer than consuming equal amounts of apple purée or juice. This happened, because whole apples reduce gastric emptying the rate at which your stomach empties its contents .
Research also suggests apple intake may significantly reduce Body Mass Index , a weight-related risk factor for heart disease (
Apples are particularly filling due to their high fiber and water content. Their polyphenols may also have anti-obesity effects.
One reason may be that they contain soluble fiber. This kind of fiber can help lower your blood cholesterol levels.
Another reason may be that they offer polyphenols. Some of these, namely the flavonoid epicatechin, may lower blood pressure (
Plus, flavonoids can help prevent heart disease by lowering blood pressure, reducing LDL cholesterol oxidation, and reducing atherosclerosis, which is the buildup of plaque in your arteries .
Another study has also linked eating white-fleshed fruits and vegetables, like apples and pears, to a reduced risk of stroke. For every 1/5 cup of apple slices consumed per day, the risk of stroke decreased by 9% .
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Why You Need Vitamin C
Vitamin C is involved in the development and function of various body parts. It helps your body produce essential compounds that help your nerves, heart, brain, and muscles function and your body produce energy.
Vitamin C also helps restore antioxidants in your body. Antioxidants prevent cell damage that can lead to diseases. It also helps your body metabolise protein and absorb iron.
Adults aged 19 to 64 need about 40 milligrams of vitamin C a day. If you eat the right foods, you can easily get your daily value from your regular diet.
Although vitamin C deficiency is relatively rare, it can lead to the disease called scurvy. Symptoms of scurvy include:
- Severe joint of leg pain
- Swollen, bleeding gums
- Red or blue spots on your skin
- Your skin bruising easily
On the other hand, too much Vitamin C may cause stomach pain and other digestion issues. However, overdose of the vitamin is not a concern as it is not stored in your body.
Some health benefits of Vitamin C are:
Vitamin C is needed for the biosynthesis of collagen, which is a protein that is an essential component of connective tissue. Because of this, Vitamin C plays an important role in wound healing.
Vitamin C contributes to immune defense against disease and infections. Vitamin C deficiency impairs your immune system and increases your risk of getting infections.
Maintenance of Bones, Teeth, and Cartilage
Vitamin C helps repair and maintain healthy bones, teeth, and cartilage .
Dried Fruit Vs Fresh Fruit
Is there a difference between eating the dried fruit and fresh fruit? While the nutritional profiles are similar, the dried vs fresh forms of these fruits have a few notable differences:
- Both dried fruit and fresh fruits are high in antioxidants, vitamins, and minerals
- Dried fruits are higher on the glycemic index compared to fresh fruit
- Dried fruit is more calorie-dense since the water content has been removed
- Both dried fruit and fresh fruit count toward your daily fruit recommendations
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Blood Pressure And Carrot Celery Juice
Carrot celery juice is one of the most popular juice recipes for people with high blood pressure.
When drinking carrot juice, you can lower blood pressure. This is due to the high content of potassium. High levels of potassium are associated with low blood pressure.
Celery is a well-known natural diuretic. It removes excess fluid from the body and has a mild blood pressure-lowering effect.
Juice is also great for people on a weight loss regime, as it has celery that helps fight the body’s inflammation, it has no added sugar, and is low in calories.
Check our Weight Loss juice recipe, featuring pineapples and fresh cucumber, low in calories.
Foods With More Vitamin C Than An Orange To Maximize Your Benefits
When you think of vitamin C, you inevitably think of oranges. But what if we told you that this fruit is pretty underwhelming in the C department compared to some other produce picks? While oranges clock in at a very respectable 70 milligrams of vitamin C per medium fruit, every single one of these refreshing fruits and veggies contains more per servingwhich is good news for your taste buds and your body.
Combining foods that are high in vitamin C with food that contain non-heme iron helps the absorption of iron, says Jessica Levinson, M.S., R.D.N., C.D.N., culinary nutrition expert in Westchester. For example, cooking spinach in tomato sauce or adding lemon juice to a bean salad.
There are loads of vitamin C benefits, which is why its so important to get enough of it in your diet. The nutrient helps protect cells from the damage caused by things like cigarette smoke, pollution, and UV light from the sun, according to the National Institutes of Health. It also supports wound healing and aids the absorption of iron from plant-based foods. Plus, vitamin c face serums are known to reduce dark spots and brighten skin!
These ruby-hued berries pack 85 milligrams of vitamin C per cup, along with a hefty dose of manganese, which can help keep blood sugar stable. Just be sure to buy an organic varietythe Environmental Working Group has repeatedly found conventional strawberries to be one of the most pesticide-loaded produce items.
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Foods That Are High In Vitamin C
Vitamin C is a water-soluble vitamin thats found in many foods, particularly fruits and vegetables.
Its well known for being a potent antioxidant, as well as having positive effects on skin health and immune function.
Its also vital for collagen synthesis, connective tissue, bones, teeth and your small blood vessels .
The human body cannot produce or store vitamin C. Therefore, its essential to consume it regularly in sufficient amounts.
The current daily value for vitamin C is 90 mg.
Deficiency symptoms include bleeding gums, frequent bruising and infections, poor wound healing, anemia and scurvy (
Here are the top 20 foods that are high in vitamin C.
Benefits Of Apple Juice
Whole apples are an extremely healthy food, but apple juice has pros and cons.
When apples are juiced, their hydrating quality is maximized, and some plant compounds are retained.
However, juicing reduces other benefits of whole apples, including fiber and the ability to satisfy hunger.
Here are 4 benefits and 5 downsides of drinking apple juice.
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Asthma And Pulmonary Function
In a study of over 13,000 adults in the Netherlands, it was found that apples might beneficially affect lung function . Apple and pear intake was positively associated with pulmonary function and negatively associated with chronic obstructive pulmonary disease. Catechin intake was also associated with pulmonary function and negatively associated with chronic obstructive pulmonary disease, but there was no association between tea, the main source of catechins, and chronic obstructive pulmonary disease . A study of approximately 2500 middle aged Welsh men also demonstrated a beneficial effect of apple consumption on lung function . Lung function was measured as forced expiratory volume in one second, and was positively correlated with citrus fruit, fruit juice/squash, and apple consumption. However, the association with citrus fruit and fruit juice/squash lost significance after adjustment for smoking. Apple consumption remained positively correlated with lung function after taking into account possible confounders such as smoking, body mass index, social class, and exercise. Participants who consumed five or more apples per week had a significantly greater FEV of 138 mL when compared to those who did not consume apples .
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Could Help Fight Asthma
Antioxidant-rich apples may help protect your lungs from oxidative damage.
An excess of harmful molecules called free radicals can cause oxidative damage. This may lead to inflammatory and allergenic responses in your body .
Apple skin is rich in the antioxidant quercetin, which can help regulate your immune system and reduce inflammation. Theoretically, this could make apples effective against late phases of bronchial asthma responses .
Supporting this, test-tube and animal studies suggest quercetin may be a suitable treatment for allergic inflammatory diseases like asthma and sinusitis .
Similarly, other compounds found in apples, including ones called proanthocyanidins, may reduce or prevent allergic asthma airway inflammation (
Nevertheless, keep in mind that most research focuses on a specific compound instead of whole apples. Therefore, further research is still needed before any conclusions can be drawn.
Quercetin in apples may protect your brain against oxidative stress. However, further research is needed to validate the effect of eating the whole fruit.
What Does The Department Of Health And Social Care Advise
You should be able to get all the vitamin C you need by eating a varied and balanced diet.
If you take vitamin C supplements, do not take too much as this could be harmful.
Taking less than 1,000mg of vitamin C supplements a day is unlikely to cause any harm.
Page last reviewed: 03 August 2020 Next review due: 03 August 2023
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Significance In European Cultures And Societies
In Norse mythology, the goddess IÃ°unn is portrayed in the Prose Edda as providing apples to the gods that give them eternal youthfulness. The English scholar H. R. Ellis Davidson links apples to religious practices in Germanic paganism, from which Norse paganism developed. She points out that buckets of apples were found in the Oseberg ship burial site in Norway, that fruit and nuts have been found in the early graves of the Germanic peoples in England and elsewhere on the continent of Europe, which may have had a symbolic meaning, and that nuts are still a recognized symbol of fertility in southwest England.
Davidson notes a connection between apples and the Vanir, a tribe of gods associated with fertility in Norse mythology, citing an instance of eleven golden apples being given to woo the beautiful GerÃ°r by SkÃrnir, who was acting as messenger for the major Vanir god Freyr in stanzas 19 and 20 of SkÃrnismÃ¡l. Davidson also notes a further connection between fertility and apples in Norse mythology in chapter 2 of the VÃ¶lsunga saga: when the major goddess Frigg sends King Rerir an apple after he prays to Odin for a child, Friggs messenger drops the apple in his lap as he sits atop a mound. Rerirs wifes consumption of the apple results in a six-year pregnancy and the birth of their sonâthe hero VÃ¶lsung.
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