Apples

Apples are a good source of fiber, vitamin C, and antioxidants. They have been shown to have a number of health benefits, including:

Apple


Reducing the risk of heart disease: The fiber, flavonoids, and antioxidants in apples may help reduce the risk of heart disease.

Helping with weight loss: Apples are low in calories and high in fiber, which can help with weight loss.

Reducing the risk of stroke: The antioxidants in apples may help reduce the risk of stroke.

Improving brain health: The nutrients in apples may help improve brain health and reduce the risk of neurological diseases.

Reducing the risk of cancer: The antioxidants in apples may help reduce the risk of certain types of cancer, such as colon, breast, and lung cancer.

Lowering blood sugar levels: Apples have a low glycemic index, which means that they can help lower blood sugar levels in people with diabetes.

Improving digestion: The fiber in apples can help improve digestion and reduce the risk of constipation.

Reducing the risk of asthma: Some studies have found that people who eat apples regularly have a lower risk of developing asthma.


Cultivation:

According to DNA analysis, apples originated in the mountains of Kazakhstan, in Central Asia, where its wild ancestor, Malus sieversii, is still found today. An apple is an edible fruit produced by an apple tree (Malus domestica)

Apples are members of Rosaceae, the Rose family, along with pears, cherries, strawberries, raspberries, plums, and peaches. Apple trees are cultivated worldwide and are the most widely grown species in the genus Malus.

Apples have been grown for thousands of years in Asia and Europe and were brought to North America by European colonists. Apples have religious and mythological significance in many cultures, including Norse, Greek, and European Christian tradition.

 Apple trees reproduce sexually, meaning that both a male and female tree are required to produce a viable seed. And here’s the crazy thing. Unlike most plants, baby apple trees can produce fruit completely differently from either parent — an evolutionary strategy known as “extreme heterozygosity.” Pretty ironic, considering the meaning of the phrase, “The apple doesn’t fall far from the tree!”

Apples grown from seed tend to be very different from those of their parents, and the resultant fruit frequently lacks desired characteristics. Generally, apple cultivars are propagated by clonal grafting onto rootstocks. Apple trees grown without rootstocks tend to be larger and much slower to fruit after planting. Rootstocks are used to control the speed of growth and the size of the resulting tree, allowing for easier harvesting.

There are more than 7,500 known cultivars of apples. Different cultivars are bred for various tastes and uses, including cooking, eating raw, and cider production. Trees and fruit are prone to a number of fungal, bacterial, and pest problems, which can be controlled by a number of organic and non-organic means. 


Description:
Blossoms, fruits, and leaves of the apple tree (Malus domestica)

The apple is a deciduous tree, generally standing 2 to 4.5 m (6 to 15 ft) tall in cultivation and up to 9 m (30 ft) in the wild. When cultivated, the size, shape and branch density are determined by rootstock selection and trimming method. The leaves are alternately arranged dark green-colored simple ovals with serrated margins and slightly downy undersides.


Apple blossom

Blossoms are produced in spring simultaneously with the budding of the leaves and are produced on spurs and some long shoots. The 3 to 4 cm (1 to 1+1⁄2 in) flowers are white with a pink tinge that gradually fades, five petaled, with an inflorescence consisting of a cyme with 4–6 flowers.


Origin:

Malus sieversii is recognized as a major progenitor species to the cultivated apple, and is morphologically similar. Due to the genetic variability in Central Asia, this region is generally considered the center of origin for apples.

 

Storage:

Until the 20th century, farmers stored apples in frostproof cellars during the winter for their own use or for sale. Improved transportation of fresh apples by train and road replaced the necessity for storage.[26][27] Controlled atmosphere facilities are used to keep apples fresh year-round. Controlled atmosphere facilities use high humidity, low oxygen, and controlled carbon dioxide levels to maintain fruit freshness. They were first used in the United States in the 1960s


The most popular cultivated apple types include:

  • Red Delicious
  • Granny Smith
  • Gala
  • Fuji
  • Honeycrisp
  • Golden Delicious
  • McIntosh
  • Pink Lady/Cripps Pink
  • Braeburn
  • Idared
  • Cosmic Crisp



Why they are different and when to eat?

  • McIntosh: These break down easily and are a good choice for homemade applesauce.
  • Fuji: This type is sturdy and can withstand baking and roasting, making it ideal for strudel or apple crisp.
  • Red Delicious: These are sensitive to heat and are best enjoyed fresh and crisp, like sliced into salads or crunchy sandwiches.
  • Gala: This type is also heat-sensitive and works best raw or cut and tossed into fruit salads.
  • Crispin: This variety is versatile and works well baked, in apple pies, or made into applesauce.
  • Braeburn: The sweetness of this type mellows when heated. But the Braeburn apple keeps its shape. Braeburns work well in both sweet and savory dishes.
  • Honeycrisp: This apple remains sweet even when cooked, so it does well in dishes like crisps and pies, but also slaws and sandwiches.
  • Granny Smith: This tart, high-acidity variety is tasty raw or cooked into pies, tarts, pancakes, soups, or stuffing.

Nutrients

One medium (3-inch diameter) apple offers the following nutritional profile:

  • Calories: 95
  • Protein: 0.5 grams
  • Total Fat: 0.3 grams
  • Total Carbohydrate: 25 grams
  • Fiber: 4.5 grams
  • Vitamin C: 14% of the Daily Value (DV)
  • Potassium: 6% of the DV
  • Vitamin K: 5% of the DV
  • Vitamin B6: 4% of the DV

Apples are a good source of important nutrients, especially fiber, vitamin C, and potassium, as well as various antioxidants and phytochemicals — such as quercetin, catechin, and chlorogenic acid.

Much of the fiber in apples is called pectin, which is a mixture of soluble and insoluble fibers. Soluble fiber helps feed good gut bacteria and lower high cholesterol. While insoluble fiber helps keep your intestines clean and healthy.

Apples contain simple natural sugars like glucose, fructose, and sucrose, but they have a low glycemic index (GI) — around 36 — which means they don’t spike your blood sugar much after you eat them.



Health Benefits of Eating Apple

1. Helps to fight against cancerous species in body

Some of the phytonutrients in apples appear to have protective effects when it comes to cancer risk. A 2005 study published in the Annals of Oncology reviewed studies done between 1991 and 2002 in Italy, consistently finding that people who consumed at least one apple per day were at a 20% and 18% lower risk of colorectal and breast cancers, respectively. Other research suggests that polyphenolic compounds in apples have antioxidant, anti-inflammatory, anti-proliferative, and apoptosis-inducing characteristics when it comes to cancer.

2. Lowers your risk for cardiovascular disease.

Human and animal studies have found that regularly eating apples can protect heart health. A 2008 study published in Molecular Nutrition & Food Research fed some very unfortunate hamsters a high cholesterol diet for 12 weeks. When these hamsters also received apples and apple juice, they experienced a reduction in cholesterol levels and a 48% reduction in arterial plaque buildup compared to a control group. The researchers attributed this effect partially to the antioxidant boost the hamsters received from the fruit.

But what about humans? A Finnish study from 1998 found that men and women who ate more than 54 grams of apples daily (about half a decent-sized apple) lowered their risk of dying from a heart attack by 19% and 43%, respectively. And more recently, a 2020 study published in the American Journal of Clinical Nutrition fed healthy, mildly hypercholesterolemic adults either two apples per day or a sugar- and energy-matched apple control beverage for eight weeks each. Researchers measured heart health biomarkers before and after each treatment. They found that eating two apples per day reduced total cholesterol, LDL “bad” cholesterol, and triglycerides compared to the control group.

3. Support weight loss.

Apples are high in fiber and low in calories, which are two characteristics that make them an ideal weight-loss food. Their fiber content can contribute to satiety, preventing overeating during the day, and reducing overall caloric intake. In a 2003 study, overweight women between ages 30-50 years with high blood cholesterol levels were randomized to eat supplements of either apples, pears, or oat cookies for 12 weeks. The group who consumed one and a half apples (300 grams) per day lost three pounds during the course of the study. (To be fair, the pear group also lost weight, but hey, this article is about apples. Pears, wait your turn.) A 2018 review published in the Journal of the American College of Nutrition looked at current research around apple components and weight loss, finding that there is a consistent correlation between apple consumption and weight loss.

4. Improves lung health and asthma symptoms.

Consuming fruits and vegetables, in general, has been found to have a positive influence on lung health. In 2007, an in-depth analysis of the link between produce consumption and lung cancer, based on data collected from a prospective cohort of 478,590 participants from 10 European countries, was published. A significant inverse association occurred between daily intake of apples and pears and lung cancer incidence. In other words, the more apples (and pears — there they go trying to creep in again!) people ate, the less likely they were to get lung cancer.

5. Lowers the risk of dementia and protect brain health.

A 2005 study in the Journal of Alzheimer’s Disease found that mice fed apple juice concentrate after being fed a pro-oxidant diet (deficient in vitamin E and folate, but high in iron) had significantly improved cognition and reduced pro-oxidative status compared to the control group. The amount fed to the mice was the equivalent of two to three, eight-ounce glasses of apple juice per day for humans. Other research suggests that apple juice concentrate may intervene in mechanisms that promote production of amyloid β peptide, a hallmark of Alzheimer’s.

6. Controls blood sugar level.

It’s counterintuitive, considering how sweet apples are, but a growing body of research suggests that eating apples may help lower high blood sugar and protect against type 2 diabetes. Furthermore, the fiber and polyphenols in apples are thought to slow carbohydrate digestion, preventing dramatic spikes in blood sugar after eating. In a 2005 study published in the Journal of the American College of Nutrition, researchers examined the association of dietary flavonoid intake and type 2 diabetes among 38,000 women, finding that eating one or more apples per day was linked to a 28% lower risk of developing type 2 diabetes.


 7. Helps in growth of Stronger & healthy bones

Research shows that eating fruits and vegetables improves bone mineral density and other markers of bone strength. In a 2004 clinical trial, 15 healthy female adults ate a 500-calorie, macronutrient-matched test meal on three different occasions, which either included fresh peeled apples, unsweetened applesauce, or candy. Urine samples were taken after the meals, finding that eating fresh apples and applesauce each reduced net acid excretion from the body, and slowed calcium loss.

8. Helps to protect your gastrointestinal system.

Apples may not only protect your gut via their fiber composition; they may actually protect it from damage caused by medications. For instance, a 2005 study published in the journal Gut found that apple extract helped prevent damage to the gut known to be a risk factor from using non-steroidal anti-inflammatory drugs (NSAIDs). This attribution came from the polyphenols catechin and chlorogenic acid, which help prevent oxidative damage to cells in the body. Preliminary test-tube studies have also indicated that apple polyphenols may protect against gastric ulcers.

9. Helps to stimulate hair growth.

It turns out that there may be some truth to the touted growth-promoting effects of certain apple-derived hair products. A 2002 study published in the British Journal of Dermatology observed the effects of apple-derived procyanidin B-2 on the growth of hair in rats, concluding that it has a hair growth-promoting mechanism and plays a role in the hair cycle progression. Ironic, considering how smooth and shiny apples are!


What Is Apple Cider Vinegar? 

Apple cider vinegar (ACV) is a type of vinegar made with crushed apples, yeast, and sugar. It's used as an ingredient in foods like salad dressings, pickles, and marinades.

For many years, people have also used it as a home remedy for everything from fighting germs to preventing heartburn. More recently, research has shown that apple cider vinegar might have some real health benefits, such as helping to reduce blood sugar levels and aid weight loss.

While there's not a lot of evidence for these benefits, ACV is generally harmless – as long as you use it correctly.

 

What Are the Types of Apple Cider Vinegar?

Apple cider vinegar is made through a process called fermentation. The yeast in the mixture digests the sugar in the apple juice, turning it into alcohol after a few weeks. Then, natural bacteria break the alcohol down into acetic acid, which gives vinegar its tangy taste and odor.

Most Apple Cider Vinegar you find in the grocery store is the clear, pasteurized, and filtered type. But raw, unfiltered apple cider vinegar that contains a cloudy sediment Called “the mother,” this substance is made up of settled bacteria and yeast.

Some people give the mother credit for Apple cider vinegar's health benefits. And it's thought to contain small amounts of probiotics, healthy bacteria that are good for gut health. But research hasn’t shown that the mother offers any particular health benefit.

Some vinegar contain acetic acid as well.

Apple cider vinegar available in pills, powders, or gummies format . Little research is recomended whether these supplements have any effect .


Vinegar is an excellent source of:

  • Potassium
  • Magnesium
  • Calcium
  • Phosphorus

 Some kinds of vinegar can also be a good source of antioxidants. The darker the vinegar, the more antioxidants remain in the liquid. A darker vinegar is generally less refined than lighter vinegar types, with healthy compounds in the liquid affecting taste and color. 

 

Benefits of Apple Cider Vinegar

It may help with weight loss. One study showed that taking apple cider vinegar twice a day helped people following a reduced-calorie diet lose a few extra pounds.

Some researchers thought the vinegar's acetic acid might speed up metabolism. It may be that people lost more weight because of the placebo effect or perhaps the acetic acid made them nauseated, which caused them to eat less.

Several smaller studies have shown that taking a tablespoon or two of apple cider vinegar could lower your blood sugar after meals. The effect was moderate, and we need more research to know exactly how it works. Keep in mind that apple cider vinegar can't replace diabetes medications and a healthy lifestyle. But it should be safe to add to your treatment plan.

Researchers found that it lowered the total cholesterol levels  and boosted weight loss also of study. It also increased their "good" cholesterol and lowered levels of triglycerides (fats in the blood). Other studies have had similar findings. Experts caution that we need more research to fully understand this link.

Start with small amounts, diluted in water ACV as a remedy for heartburn and acid reflux.

Some people with eczema use ACV to ease their skin symptoms. But some studies found it had little effect and irritated some people's skin.

While there's some evidence that ACV (along with lemon juice) can keep bacteria like salmonella from growing on salad greens, it doesn't protect wounds against infection.

Some people use apple cider vinegar as a hair rinse to ease dandruff or remove product buildup. There's no proof it works for these things. But ACV does contain things that fight bacteria and fungi, which could promote hair health.

If you have hard water, apple cider vinegar may ease some of its effects. Hard water is high in minerals like calcium, magnesium bicarbonate, and sulfates. Apple cider vinegar is thought to help get rid of calcium buildup and leave your hair shinier when you use it after a shampoo.



Frequently Asked Questions:
1. What are the benefits of apple fruit?
Ans. Scientists also give apples credit for helping:
· Your lung strength.
· Your heart.
· With asthma.
· Bone health.
· Weight loss.
· Your brain (easing symptoms of Alzheimer's disease and age-related memory loss)
· Your immune system.
· Your gut health.


2. Is it okay to eat apple everyday?
Ans. While this is not a problem for most people, those following a low carb or ketogenic diet may need to moderate their intake. Eating an apple every day is unlikely to negatively affect your health. However, eating excessive amounts of apples every day could contribute to digestive issues.


3. Is apple good for diabetes?
Ans.Apples are an excellent fruit to include in your diet if you have diabetes. Most dietary guidelines for people living with diabetes recommend a diet that includes fruits and vegetables (21). Fruits and vegetables are full of nutrients such as vitamins, minerals, fiber, and antioxidants.


4. How many apples should I eat a day?
Ans. Generally speaking, Poon says the average person can have one to two apples a day. If you're having more than that, you could experience some uncomfortable—and potentially dangerous—side effects. Here, experts weigh in, and for more healthy tips, be sure to check out our list of The 7 Healthiest Foods to Eat Right Now.


5. What is the best time to eat an apple?
Ans. Morning hours.
As per reported in research, you should not eat an apple when you have an empty stomach. it may cause bloating and constipation. In a nutshell, the preferably best time to eat an apple is morning hours, usually after breakfast.


6. What is the disadvantage of apple?
Ans. Apples are full of carbs that provide you with instant energy. But you'd be surprised to know that having too much of it can lead to weight gain. This is because the body burns carbs first, so eating too many apples can restrict your body from burning fat when it needs to lose weight.


7. What are the side effects of apple?
Ans. Apple might also cause an allergic reaction in people allergic to birch pollen. If you have allergies, be sure to check with your healthcare provider before taking apple. Diabetes: Apple, especially apple juice, can increase blood sugar levels.



8. Can I eat apple in empty stomach?
Ans. According to Ayurveda, apples should never be consumed on an empty stomach. Doing this can make you feel constipated and bloated. The old-age Indian medicinal practice recommends having apples either one hour after breakfast or one hour after lunch.


9. Which fruits add blood?
Ans. Fruits: Raisins, prunes, dried figs, apricots, apples, grapes and watermelons not only get the red blood cells flowing but also improve the blood count. Citrus fruits like oranges, amla or Indian gooseberry, lime and grapefruit help to attract iron. They play a very important role in increasing blood count.


10. Which fruit is high in sugar? Or Which Fruits Have the Most Sugar?
·Ans.   Mangoes. 1/13. Fruit's good for you! ...
· Grapes. 2/13. A cup of these has about 23 grams sugar. ...
· Cherries. 3/13. They're sweet, and they have the sugar to show for it: A cup of them has 18 grams. ...
· Pears. 4/13. ...
· Watermelon. 5/13. ...
· Figs. 6/13. ...
· Bananas. 7/13. ...
· Less Sugar: Avocados. 8/13.


11. What happens if we eat 1 apple daily?
Ans. Apples are an incredibly nutritious fruit that offers multiple health benefits. They're rich in fiber and antioxidants. Eating them is linked to a lower risk of many chronic conditions, including diabetes, heart disease, and cancer. Apples may also promote weight loss and improve gut and brain health.


12. Are apples high in sugar?
Ans. On its own, one medium apple harbors only 19 grams of sugar, whereas a cup of unsweetened apple juice has about 24.


13. Is apple good for your skin?
“Ans. The vitamin E in the apple will keep the skin soft and hydrated, while the juice in the slices will firm up the skin and help maintain the skin's natural pH balance,” she says.


14. Can I drink water after eating apple?
Ans. The recommended thing is to drink water at least an hour after eating fruits. Drinking water an hour after eating fruits helps in diluting the gastric juices. Simply because drinking water once you have had fruits dilutes the gastric juice and the digestive enzymes required for digestion.


15. Is green apple better than red?
Ans. Green apple is a better source of vitamin A, vitamin B, vitamin C, vitamin E and vitamin K as compared to its counterpart, and contains more iron, potassium and protein, too.


16. When apple should not be eaten?
Ans. It's best to discard apples that are soft or show other physical signs of expiration, as moisture content under the skin can indicate contamination (5). You can usually tell whether an apple has started to go bad by examining its appearance. Apples that have gone bad should be discarded.


17. Is an apple a day too much sugar?
Ans. An apple a day will not cause you to consume too much sugar, so keep up your healthy habit! In fact you should be eating more than one fruit serving (e.g. one medium sized fruit) each day. Fruit is one of the best sources of fibre, vitamins, minerals and antioxidants.


18. Can I eat apple immediately after eating?
Ans. Fact: The notion behind this myth is that fruit eaten with, or soon after, other foods may not be fully digested nor its nutrients absorbed properly. The fact is, your digestive system is ready, willing, and able to digest and absorb the nutrients from fruit, whether you eat it by itself or with a meal.


19. What’s the Healthiest Apple?
Ans. 5 of the Best Types:
. Red Delicious
. Granny Smith
. Golden Delicious
. Fuji
. Gala


20. How many apples should I eat a day?
Ans. Generally speaking, Poon says the average person can have one to two apples a day. If you're having more than that, you could experience some uncomfortable—and potentially dangerous—side effects. Here, experts weigh in, and for more healthy tips, be sure to check out our list of The 7 Healthiest Foods to Eat Right Now.


21.What are the 5 top health benefits of apples?
·Ans.   May lower cholesterol. Apples contain pectin, a natural fibre found in plants. ...
· May protect against diabetes. Apples are low on the glycaemic index (GI) thanks to their fibre content. ...
· May prevent obesity. ...
· May protect against heart disease. ...
· May be beneficial for bone health.




SUMMARY:

.       Red Delicious apples are rich in anthocyanidins — which are responsible for their red color — and many other antioxidants that belong to the polyphenol group. They may also offer more calcium than other types of apples.

.       Fiber from Granny Smith apples may improve your gut microbiota to help with weight control. However, more studies in humans are needed to confirm this benefit.

.       Aside from polyphenols, Golden Delicious apples are rich in carotenoids, another group of potent antioxidants. They’re also a good source of potassium, iron, and zinc.

.       Fuji apples are another polyphenol-rich variety. Animal and test-tube studies suggest they may benefit heart and liver health, but research in humans is needed.

.       Gala apples offer many health-promoting antioxidants throughout their ripening stages. Small human and animal studies suggest they may protect heart health.


See also