Consuming apples boosts your intake of essential nutrients, including fiber and the essential mineral potassium. Apples also benefit your appearance, since they contain nutrients that nourish your skin. Apples are also full of a fibre called pectin—a medium-sized apple contains about 4 grams of fibre. Pectin is classed as a soluble, fermentable and viscous fibre, a combination that gives it a huge list of health benefits.
1. Get whiter, healthier teeth An apple won’t replace your toothbrush, but biting and chewing an apple stimulates the production of saliva in your mouth, reducing tooth decay by lowering the levels of bacteria.
2. Avoid Alzheimer’s A new study performed on mice shows that drinking apple juice could keep Alzheimer’s away and fight the effects of aging on the brain. Mice in the study that were fed an apple-enhanced diet showed higher levels of the neurotransmitter acetylcholine and did better in maze tests than those on a regular diet.
3. Decrease your risk of diabetes Women who eat at least one apple a day are 28 percent less likely to develop type 2 diabetes than those who don’t eat apples. Apples are loaded with soluble fibre, the key to blunting blood sugar swings.
4. Reduce cholesterol The soluble fibre found in apples binds with fats in the intestine, which translates into lower cholesterol levels and a healthier you.
5. Get a healthier heart An extensive body of research has linked high soluble fibre intake with a slower buildup of cholesterol-rich plaque in your arteries. The phenolic compound found in apple skins also prevents the cholesterol that gets into your system from solidifying on your artery walls. When plaque builds inside your arteries, it reduces blood flow to your heart, leading to coronary artery disease.
6. Beat diarrhea and constipation Whether you can’t go to the bathroom or you just can’t stop, fibre found in apples can help. Fibre can either pull water out of your colon to keep things moving along when you’re backed up, or absorb excess water from your stool to slow your bowels down.
7. Control your weight Many health problems are associated with being overweight, among them heart disease, stroke, high blood pressure, type 2 diabetes and sleep apnea. To manage your weight and improve your overall health, doctors recommend a diet rich in fibre. Foods high in fibre will fill you up without costing you too many calories.
8. Boost your immune system Red apples contain an antioxidant called quercetin. Recent studies have found that quercetin can help boost and fortify your immune system, especially when you're stressed out.
9. Detoxify your liver We’re constantly consuming toxins, whether it is from drinks or food, and your liver is responsible for clearing these toxins out of your body. Many doctors are skeptical of fad detox diets, saying they have the potential to do more harm than good. Luckily, one of the best—and easiest—things you can eat to help detoxify your liver is fruits—like apples.
10. Good for Skin Vitamin C - Apples benefit your health by boosting your intake of Vitamin C, or ascorbic acid. Vitamin C helps you make collagen, a protein found abundantly in your skin. Collagen is a crucial structural component of skin and helps maintain your skin's waterproof barrier.
Copper - Apples also provide a source of Copper,an essential mineral that contributes to healthy skin.Copper helps you make melanin, the brown-black pigment that colors your skin. Melanin in your skin protects you from the sun's ultraviolet rays, so being able to produce melanin provides natural sun protection. Melanin also makes up an essential part of other tissues, including your eyes and hair.
Vitamin A - Apples provide a small amount of skin-friendly Vitamin A, a family of chemicals called retinoids. Vitamin A plays an important role in skin development -- it helps immature skin develop into mature and functional skin tissue. Vitamin A might also reduce the risk of skin cancer.