Introduction
Apple, an important temperate fruit, is renowned for its health benefits due to its rich nutritional composition and phytochemistry. Highly produced in China, it is cholesterol-free and rich in flavonoids, anthocyanins, and dietary fiber. Apples also have therapeutic effects like cholesterol lowering, hypoglycaemic activity, and cardioprotection. They also aid in depression, obesity, constipation, and dental health.
Family: Rosaceae
Sub-family: Maloideae (former Pomoideae)
Genus: Malus
Species: M. pumila
Nutritional Value and Composition
Apples are a good source of pectin and are classified as subacid foods (3.5–6.5). Despite having a moderate energy content, fresh apples are frequently referred to as the “miracle fruit” due to the numerous biochemical reactions that occur in them that promote human growth, development, and general wellness. Apples are low in cholesterol and high in dietary fiber, which not only limits the gut’s ability to absorb dietary LDL but also binds to carcinogen-causing compounds, shielding the colon’s mucous membrane from harmful substances (Cho et al., 2013). Apples do contain a high amount of potassium and vitamin C, but they are not as concentrated a source of vitamins and minerals as other fruits.
Carbohydrates, Protein, and Fat in Apple
Apples are primarily composed of carbohydrates, including starch, pectin, cellulose, and hemicellulose. They contain around 15% starch and 10-15% sugars, with fructose being the major sugar. Despite being 90% carbohydrates, apples are low GI food with a 38 GI score. They contain less protein, with aspartic and glutamic acids being the predominant amino acids. Apples are a low-fat source, cholesterol-free, and contain mostly unsaturated fatty acids, primarily found in the peels.
Fibre, Phytochemicals, Vitamins and Minerals
The fiber in apples helps in maintaining gut health by retaining water in the colon and also by improving bowel movement. Pectin, a highly soluble fiber, acts as a pre-biotic, controlling blood sugar levels, and maintaining good cholesterol. Apples contain phytochemicals that impart a red color to the fruit. They also help in the defense of plants and have a vital role in metabolism. Apples also contain vitamins i.e. vitamin B and vitamin B6 as well as various precursors of vitamin A. They contain few minerals with potassium as a predominant among all minerals present in apples.
Health Benefits
Apples’ dietary fiber and phytochemical content contribute to disease prevention and overall well-being. Bioactive compounds in apples facilitate glutei acid formation, improve nerve cell function, detoxify the body with pectin, and are beneficial for controlling depression, obesity, constipation, and improving dental health.
Anti-cancerous activity
A healthy diet, physical activity, and dietary interventions are effective strategies for cancer treatment. Flavonoids and polyphenols, present in abundance in both skin and flesh, provide antioxidant and anticancer properties. Consuming fresh apples with peels has been shown to inhibit colon and liver cancer cells. Apples’ phytochemical content helps fight cancer by flushing out toxins, preventing cell reproduction, and repairing damaged cells.
Cardiovascular diseases
Cardiovascular diseases (CVD) are heart-related conditions causing significant global death rates. Risk factors include hypertension, hyperlipidemia, lack of exercise, smoking, diabetes, and obesity. High blood pressure is the leading cause of death among CVD patients. Apples, rich in bioactive compounds, have been found to work against CVD by modulating lipid metabolism, preventing lipid peroxidation, and decreasing pro-inflammatory molecules.
Other Benefits
- Anti-oxidant activity
- Anti-proliferative activity
- Anti-diabetic activity
- Bone health
- Lowering Cholesterol
- Gastrointestinal protection from drug injury
- Prevents Obesity And Building Up Of White Fat
- Improvement Of Normal Cognitive Function
- Reducing Asthma and improving pulmonary function
Conclusions
Apple is a fruit with various advantages. It is rich in carbohydrates, fats, proteins, fibers, phytochemicals, vitamins, and minerals. This composition of an apple makes it a miracle fruit. It helps in treating various life-threatening diseases i.e. cancer and cardiovascular disease. In short, it improves the overall health.