An apple a day: A look into the health benefits and history of this amazing fruit
"An apple a day keeps the Dr away" is an old Welsh proverb that most of us are familiar with, but why is an apple a day so important? Keep reading to find out.
Apples are extremely rich in important antioxidants, flavanoids, and dietary fiber. The phytonutrients and antioxidants in apples may help reduce the risk of developing cancer, hypertension, diabetes, and heart disease. Eating an apple a day slashes the risk of dying early by 35 per cent, a study has found.
Dr Jonathan Hodgson, from the UWAs School of Medicine and Pharmacology, said it was due o high concentrations of fiber and flavonoids in the skin.
Flavonoids are plant compounds found in fruit and vegetables including apples, berries, pears, strawberries and radishes. They have long been celebrated for their antioxidant effect, which is thought to help prevent cell damage. 'Apples are amongst the top contributors to total flavonoid intake,' he said.
People who eat apples are also more likely to live healthy lifestyles and consume other fruits and vegetables, which may also contribute to their longer life expectancy. One medium apple a day with the skin contains 0.47 grams of protein, 95 calories, and 4.4 grams of dietary fiber.
Potassium - 195 mg
Calcium - 11 mg
Phosphorus - 20 mg
Magnesium - 9 mg
Manganese - 0.064 mg
Iron - 0.22 mg
Sodium - 2 mg
Copper - 0.049 mg
Zinc - 0.07 mg
Also contains a trace amount of other minerals.
Vitamin A - 98 IU
Vitamin B1 (thiamine) - 0.031 mg
Vitamin B2 (riboflavin) - 0.047 mg
Niacin - 0.166 mg
Folate - 5 mcg
Pantothenic Acid - 0.111 mg
Vitamin B6 - 0.075 mg
Vitamin C - 8.4 mg
Vitamin E - 0.33 mg
Vitamin K - 4 mcg
Apples also contain some other vitamins in small amounts.
Eating an apple a day doesn't have to be boring as there are 7,500 varieties of them. 2,500 varieties of apples are grown in the United States, 7,500 varieties of apples grown throughout the world. Of these 2,500 varieties of apples that are grown in the United States, only the crabapple is native to North America.
Apples contain no fat, sodium or cholesterol and are a good source of fiber. Apple trees take four to five years to produce their first fruit. Apples ripen six to 10 times faster at room temperature than if they are refrigerated. Apple varieties range in size from a little larger than a cherry to as large as a grapefruit. The largest apple ever picked weighed 3 pounds.
Apples harvested from an average tree can fill 20 boxes that weigh 42 pounds each. Apples are a member of the rose family.
The top apple producers around the world are China, United States, Turkey, Poland and Italy. Apples account for 50 percent of international deciduous fruit tree production. It takes about 36 apples to create one gallon of apple cider.
Apples were ranked first a Medical News Today's article about the top 10 healthy foods. A medium apple is equal to 1.5 cups of fruit.
Two cups of fruit daily are recommended on a 2,000-calorie diet. Apples are extremely rich in important antioxidants, flavanoids, and dietary fiber. The phytonutrients and antioxidants in apples may help reduce the risk of developing cancer, hypertension, diabetes, and heart disease. Look for local apple orchids with organically grown apples, you can get more verity, higher quality products and support a local business and have a super fresh and yummy apple a day.
Apples are incredibly good for you, and eating them is linked to a lower risk of many major diseases. For the greatest benefits, eat an apple a day, the whole fruit — both skin and flesh.
What is your favorite verity of apple?