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Nothing Forbidden About This Fruit

Make apples a part of your daily diet!

3/2/2017 3:47:58 PM
written By : Nithya Subramanian Print

There is a popular adage: An apple a day keeps the doctor away! Apples are known to be among the healthiest foods because they are packed with nutrition but low in calories. 

Known to be one of the earliest trees to be cultivated, its fruits have been improved through selection over thousands of years. Greek king, Alexander the Great has been credited with finding dwarfed apples in Kazakhstan in 328 BC, which he brought back to Macedonia. Since then it has spread all over the world and each region has its own unique varieties. Apples also find mention in various cultures including Greek mythology, the Old Testament and German paganism.

Here are some of the benefits of consuming apples:

1. Improves neurological health: Apples contain quercetin - one of two compounds that help reduce cellular death that caused by oxidation and inflammation of neurons. 

2. Prevents dementia: Including apples in your daily diet reduces the risk of neurodegenerative disorders such as Alzheimer’s disease.

3. Curb all sorts of cancers: The consumption of flavonol-rich apples could help reduce your risk of developing pancreatic cancer by up to 23 per cent. Also, several compounds – triterpenoids – present in apple peel have potent anti-growth activities against cancer cells in the liver, colon and breast. Its high fibre content reduces the risk of colorectal cancer.

4. Fights diabetes: Women who eat at least one apple a day are 28 per cent 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.

5. Reduces cholesterol: The soluble fibre found in apples binds with fats in the intestine, which translates into lower cholesterol levels and a healthier you.

6. Healthier heart: Researchers have 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.

7. Healthy digestive system: Whether you can’t go to the bathroom or you just can’t stop, fibre found in apples can help. It helps Prevent gallstones, beat diarrhea and constipation. It 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. Thus it also helps in neutralising irritable bowel syndrome and prevents hemorrhoids.

8. Control your weight: Many health problems are associated with being overweight. Foods high in fibre will fill you up without costing you too many calories.

9. Boost your immune system: Red apples contain antioxidants that can help boost and fortify your immune system, especially when you’re stressed out.

10. Prevent cataract: Though past studies have been divided on the issue, recent long-term studies suggest that people who have a diet rich in fruits that contain antioxidants – like apples – are 10 to 15 per cent less likely to develop cataracts.

With so many benefits, it is best to grab that apple every morning instead of a sweet treat. Even Eve could not resist it!

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INGREDIENTS

  • 6 tbsp plain yogurt
  • 1/2 tsp salt
  • Pinch of freshly ground black pepper
  • 2 sweet apples, cored and chopped
  • 1 cup red seedless grapes or 1/4 cup raisins
  • 1 cup celery, thinly sliced
  • 1 cup toasted walnuts, sliced
  • Lettuce 

METHOD

  1. In a medium sized bowl, whisk together yogurt, salt and pepper. 
  2. Stir in the apple, celery, grapes, and walnuts. Serve on a bed of fresh lettuce.
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