Composition and Health Benefits of Apples
A Nutritious Fruit for Physical and Mental Health and Culinary Uses
Jun 12, 2009
The apple is a popular and universally available fruit with many uses. It is also one of the most nutritious fruits known to man; studies have proved its efficacy in maintaining a healthy body and mind.
Composition and Health Benefits of Apples
Apples are rich in vitamins, minerals, fiber and nutrients, which have preventive and curative properties.
Vitamins C and E are anti-oxidants present in apples. They boost immunity, slow aging and fight chronic diseases. Some Vitamin B is also present.
Apples have more phosphorous and iron than other fruits and vegetables, and high levels of potassium.
- These are essential for muscular functions.
- Potassium prevents heart disease and regulates blood pressure, as it lowers the sodium level. Apples also act as diuretics, and are good for the kidneys.
The sweetness of apples is due to the presence of the natural sugars sucrose and fructose. These metabolize slowly and maintain the level of blood sugar in the body. Therefore, apples are recommended for diabetics.
Pectin, a water soluble fiber found in apples, plays an important role in the body.
- It fights diseases like cancer, lowers cholesterol and acts as a laxative.
- Moreover, it helps to bind and expel toxic metals like lead and mercury. Thus, apples are good for detoxification.
- Pectin prevents decomposition of protein matter in the alimentary canal.
Apples are useful for diverse conditions. Raw apples prevent constipation, as they contain more fiber than oats. A medium sized apple contains 5g of dietary fiber. On the other hand, cooked apples alleviate colitis, diarrhea and dysentery.
Apples contain malic and tartaric acid, which boost digestion.
- They regulate stomach acidity, and help in the digestion of proteins and fats.
- Moreover, they increase the appetite.
- Malic acid neutralizes uric acid, thus alleviating symptoms of gout, arthritis and rheumatism. The acid in apples also has an antiseptic effect on germs, and prevents tooth decay.
Apple juice is rich in polyphenols like tannin and tannic acid. These have anti virus and anti-oxidant properties, and prevent cancer. The juice also prevents kidney stones.
Trace chemicals like volatile esters, alcohols and aldehydes contribute to the tang and aroma of apples. The latter has a calming effect and lowers blood pressure.
Ripe apples are fat free, consisting of 80% water, and therefore good for weight control. Moreover, one feels fuller with a medium apple as compared to an equivalent of carbohydrates.
Role of Apples in Mental Health
Studies have proved that anti-oxidant rich foods like apples boost the functioning of the brain, and reduce loss of memory. This is because they increase production of essential transmitters or chemicals that transmit messages to nerve cells. One of these chemicals, Acetylcholine, slows mental decline in conditions like Alzheimers.
Culinary Uses of Apples
Apples are usually consumed as raw fruit, but they also have culinary uses.
- They are essential ingredients in desserts like apple cake, apple pie, apple crumble, crepe, apple tart, strudel or baked apples. The flavor is enhanced with spices like clove, nutmeg and cinnamon.
- Apples are also used to make jams and sauces.
- Some apples can be cooked.
- Apple juice is a refreshing and tasty drink with many benefits.
A medium sized apple of 5 oz contains 81 calories, including 159 mg potassium, 7.9 mg of vitamin C, 9.6 mg calcium, folic acid and essential minerals. Its high nutritional content lowers the risk of virus infections, and prevents diseases of the body and mind. The popular saying “An apple a day keeps the doctor away” is justified by its composition and properties which enhance physical and mental health.
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