Apple Benefits, Calories, Nutrition facts, Side effects and Uses

Poor oral hygiene could lead to bad breath and oral diseases such as periodontitis and, tooth decay. Research suggests that apples could help improve oral hygiene. A study done on 20 subjects showed that consumption of apple leads to a decrease in the bacteria present in the saliva. This effect was similar to the one seen after brushing the teeth.

According to another study, people who consumed more apples had a lower risk of getting oral cancer. This is because of the presence of flavonoids present in apple. Furthermore, the antioxidant properties of apple can help prevent periodontal disease.

Lab-based studies demonstrate that quercetin, present in apple can inhibit the adhesion of bacteria to the teeth surface thus reducing the risk of dental caries.

Read more: Oral hygiene tips

Cardiovascular diseases (CVD) refers to a group of disorders that affect the heart and the blood vessels. Common CVDs include coronary heart disease, stroke, cardiac arrest and peripheral artery disease. Research indicates that the consumption of apples could help reduce the risk of CVDs. Apples are rich in flavonoids and a clinical study on more than 40000 women showed a 35% reduction in cardiovascular diseases upon regular consumption of flavonoids. In an earlier study, apple catechins were found to have a positive correlation with heart health.

Another study suggested that the polyphenols present in the apple peel have antioxidant and cholesterol-lowering properties which are particularly effective in the prevention of cardiovascular diseases.

Read more: Heart disease prevention

Cholesterol is a waxy substance that is produced naturally by the body. It can also be absorbed by the body through the foods that we eat and is needed for various metabolic functions. Though, high cholesterol levels increase the risk of diseases like atherosclerosis, obesity and stroke. Research studies suggest that apple consumption can have a positive effect on cholesterol levels in the body.

Read more: Lipid profile test

In a preclinical study, apple supplementation led to a reduction in the plasma cholesterol level and total liver cholesterol. It also led to an increase in the HDL (high-density lipoproteins) level and decreased absorption of cholesterol from food. This cholesterol-lowering effect can be attributed to the presence of pectin and other phenolic compounds present in apple.

Additionally, the fibres present in apple habe also been found to exhibit a potent hypolipidemic (lowers lipids) effects.

Read more: Foods to reduce and control high cholesterol

Diabetes is a condition marked by elevated blood glucose levels. The most common type of diabetes is type 2 diabetes. This condition happens when the body is not able to use insulin properly. Research suggests that there is an inverse association between apple consumption and type 2 diabetes risk. A clinical study done on more than 2 lakh participants demonstrated that there was an 18% reduction in the risk of developing type 2 diabetes upon regular intake of apple.

Read more: Insulin test

It was further indicated that the catechins present in apple could have protective effects against diabetes which may be mediated by an antioxidant effect. These antioxidants reverse tissue damage which, in turn, improves beta-cell function. Beta cells are present in the pancreas and are responsible for producing insulin.

Read more: Diabetes diet

Several pieces of research claim that apples can have chemoprotective effects. A study done on human prostate cancer and breast cancer indicate that apple peels prevent the growth and survival of cancerous cells. Apple peels also led to an increase in maspin, a type of protein that can inhibit the spreading of cancer to the other parts of the body.

According to a review article, apples are enriched with oligomeric procyanidins (a type of flavonoids), which are capable of preventing the growth and spread of cancer cells. They can also cause cancer cell death (apoptosis).  

Furthermore, apple peels host several types of triterpenoids, which have been found to be one of the major contributors to its anti-cancer properties.

Lung disorders are quite common among smokers or people who live in polluted cities. Studies suggest that apple consumption could be beneficial for lungs. A study done on more than 2500 subjects demonstrated that vitamin C and vitamin E, both of which are present in apples could lead to an improvement in the functioning of the lungs.

Another research indicated that regular consumption of apple could help restore lung functions in people who stopped smoking. This improvement in lung function has been attributed to the presence of certain components such as quercetin and catechin. These compounds are also effective in the prevention of lung cancer.

Read more: Pulmonary function tests

The digestive system is responsible for processing the foods we eat and it also facilitates the absorption of nutrients by the body. Unhealthy lifestyle and regular consumption of fast foods can lead to various digestive problems such as diarrhoea, irritable bowel syndrome (IBS), constipation and abdominal pain.

According to research, polyphenols in dried apple peel powder can help prevent the inflammation of the stomach. A study done on animal models revealed that the polyphenols present in dried apple peel powder exhibited strong antioxidant and anti-inflammatory properties which inhibited the expression of inflammatory prostaglandins and helped reduce cell damage in intestines. This result indicates the potential use of apple in treating IBS.

In vitro and in vivo (animal-based) studies reveal the gastroprotective action of apple due to the presence of antioxidant polyphenols.

Additionally, apple is a good source of fibre, which is known to increase stool bulk and decrease colon transit time, thus remedying constipation. Even though this action is not as pronounced as some other fibre-rich fruits or wheat bran, it has been found to be significantly useful.

Read more: How to improve digestion

There is an entire market devoted to skincare products for various skin types. But what if you had a natural alternative that is not only cheap but easily available. Apples are rich in vitamin C and polyphenols that have antioxidant properties. Research suggests that these components can help prevent skin ageing.

Read more: Anti-ageing treatments

Additionally, apples host a variety of health building nutrients. This means that it not only reduces wrinkles and dark spots but also helps you attain healthier and glowing skin. And who doesn’t want that?

Read more: Skincare tips for a glowing skin

Obesity is a common problem among people who do not have much physical activity or people who tend to overeat. In the long term, obesity can lead to heart complications, high blood pressure and diabetes. So, it is essential to maintain body weight. Studies indicate that regular intake of apples could help in shedding those extra kilos. A clinical study done on 411 subjects revealed that eating three apples a day led to weight loss due to its low energy density.

According to an article published in the Journal of American College of Nutrition, apple polyphenols have anti-obesity effects. These are primarily mediated by reducing oxidative stress and interfering with cellular metabolism in fatty tissues. It also reports some preclinical and clinical studies that demonstrate a significant reduction in total body weight and body mass index (BMI) upon regular consumption of apples. However, more studies are needed to find the right dosage and frequency of administration to reap maximum benefits from this fruit.

Read more: Diet chart for weight loss

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