By Dr. Nirvana S. Pillay, Medical Scientist & Founder of Nirvana Natural Bliss
Did you know that apples are one of the most cultivated and consumed foods of the world. Apples are extremely rich in antioxidants, flavonoids and dietary fibre.
One serving, or one medium apple, provides about 95 calories, 0 gram fat, 1 gram protein, 25 grams carbohydrate, 19 grams sugar (naturally occurring), and 3 grams fibre [1].
Apples are a source of insoluble and soluble fibre, phytochemicals (quercetin, catechin, chlorogenic acid, anthocyanin) and vitamin C.
Quercetin is a flavonoid, a type of naturally occurring plant chemical that has antioxidant and anti-inflammatory effects. Population studies have shown that a higher quercetin intake was associated with a decrease in type II diabetes [2].
Catechin is a natural antioxidant that has shown to improve brain and muscle function in animal studies[3].
Chlorogenic acid has been shown to lower blood sugar and cause weight loss in some studies.
There is a wealth of epidemiological (population studies) evidence that show that the phytochemicals and nutrients in apples may help to reduce the risk of developing cancer, hypertension, heart disease and asthma [3]. In fact eating apples regularly have been linked to good pulmonary health.
So how do apples benefit your skin?
Vitamin C also known as ascorbic acid is a common antioxidant in fruit.
Apples are full of vitamin C and phytochemicals that are important for a glowing complexion. Vitamin C is a powerful natural antioxidant capable that blocks the damage caused by free radicals and also boosts the body’s resistance against infectious agents.
Anthocyanins act like antioxidants and help repair damaged cells and promote the growth of new and healthy cells while giving protection against free radicals which is beneficial to skin.
Apples also contain vitamins B5 and B9, proven to combat acne and irritation.
Just remember that most of the antioxidants and fibre are in the peel of the apple- so don’t peel your apple.
All- in-all I think that there is plenty of great reasons to eat an apple a day.
References:
- https://www.hsph.harvard.edu/nutritionsource/food-features/apples/
- https://www.healthline.com/nutrition/10-health-benefits-of-apples#section7
- Boyer J and Liu R.H. Apple Phytochemicals and their benefits. Nutrition Journal 2004:3:5