In 2004, USDA scientists investigated over 100 foods to measure their concentration of antioxidants per serving. Two Red Delicious apples and Granny Smith 12 and 13 rank respectively . Antioxidants are compounds that combat disease . Scientists believe that these compounds help to prevent and repair oxidative damage that occurs during normal cellular activity. A medium-sized apple contains about 4 grams of fiber. Pectin is considered a soluble fiber , ferment able and viscous , a combination that gives it a huge list of health benefits .
1 . Get whiter , healthy teeth
apple cannot be replaced with your toothbrush, but biting and chewing an apple stimulates the production of saliva in the mouth , reducing tooth decay by lowering the levels of bacteria.
2 . Avoid Alzheimer
A new study in 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 a diet enhanced apple showed higher levels of the neurotransmitter acetyl choline and did better in maze tests than those with a normal diet.
3 . Protecting against Parkinson
Research has shown that people who eat fruits and other foods high in fiber gain some protection against Parkinson's disease , a disease characterized by a breakdown of nerve cells that produce dopamine in the brain. Scientists have connected this to the power of free radical fighting antioxidants contained therein .
4 . Curb all kinds of cancers
Scientists at the American Association for Cancer Research , among others, agree that eating apples rich flavonols may help reduce your risk of developing pancreatic cancer by up to 23 percent . Researchers at Cornell University have identified several compounds - triterpenoids - in apple peel that have potent anti- growth activities against cancer cells in the liver , colon and breast cancer. Previous research has shown that extracts from whole apples can reduce the number and size of mammary tumors in rats. in the United States the National Cancer Institute recommended a high fiber intake to reduce the risk of colorectal cancer.
5 . Reduce your risk of diabetes
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Women who eat at least one apple a day are 28 percent less likely to develop type 2 diabetes than those who did not eat apples. Apples are rich in soluble fiber , to blunt the key swings in blood sugar .
6 . Lower Cholesterol
The Soluble fiber in apples tied up with fats in the intestines , resulting in cholesterol and improved health .
7 . Get a Healthy Heart
A large body of research has linked the consumption of soluble fiber high with a slow accumulation of cholesterol-rich plaque in the arteries . The phenolic compound found in apple skins also prevents cholesterol that enters the system from solidifying on arterial walls . When plaque builds up inside your arteries , it reduces blood flow to the heart , leading to coronary artery disease.
8 . Prevent gallstones
Gallstones form when there is too much cholesterol in your bile to keep it in liquid form , so it solidifies. They are especially prevalent among obese people . To prevent gallstones , doctors recommend a diet rich in fiber to help you control your cholesterol and weight.
9 . Beat diarrhea and constipation
You can not go to the bathroom or you can not stop , fiber in apples can help you . Fiber can be extracted from the water in your colon to keep things moving along, or absorb water abundantly from your stool to slow your bowels down.
10 . Neutralize the irritable bowel syndrome
The irritable bowel syndrome is characterized by constipation , diarrhea and abdominal pain and bloating. To control these, doctors tell to avoid dairy products and fatty foods while including a high intake of fiber in your diet .
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