This document discusses the health benefits of apples. It states that apples contain polyphenols like quercetin and flavonoids in their skin which act as antioxidants and help fight diseases like heart disease and asthma. It also notes that apples can help regulate blood sugar levels by slowing carbohydrate digestion and reducing glucose absorption. Additionally, apples may provide anti-cancer benefits, especially for colon and breast cancers. The document recommends choosing organic apples to avoid pesticide residues and washing all apples before eating.

1. Do You Know About
Food You Are Eating?
Fruits: Apple
By: Divya Sanglikar
Nutritionist
Just For Hearts

2. Apples:
An apple a Day Keeps
Doctor Away!
 Well said….but do you
know how it can keep
a doctor
away???..........

3. Apple Polyphenols
 Favonols and Quercetin primary phytonutrients in
apples.
 It is highly concentrated in the skin than pulp.
 Red color of apples is due to anthocyanin mainly seen in
skin.
 These polyphenols absorb UV rays and protect apple
(they are present on the skin).
 These polyphenols cause browning of an apple slice.

4. Apple Antioxidants
 All polyphenols from apple function as antioxidants, thus
help in fighting against diseases.
 They control hearts diseases.
 Function in controlling Asthma.

5. Apple Heart health benefits
 Two things from apple help : pectin and polyphenols
 Total and LDL cholesterol can be lowered with regular
consumption of apples.
 These antioxidants inhibit oxidation process at cellular
level.
 Blood levels of C-reactive protein can be lowered by
regular consumption of apples.

6. Blood sugar regulation by Apples
 Slow down Carb digestion: inhibit Alfa amylase and
glycosidase activity. Affect break down of carbs.
 Reduce glucose absorption.
 Stimulate Pancreases to secrete more insulin.
 Stimulate insulin receptors and control blood sugar
levels.

7. Anti cancer & Asthma Benefits
 Especially beneficial for colon cancer and breast cancer.
Recent studies also suggest benefits in lung cancer.
 Regular intake of apple decreases asthma problem.

8. Apples & Pesticide residue
 It is amongst top 12 foods which contain pesticides
residues.
 Select organic apples to get utmost health benefits.
 Wash the apple under running water to 10-15 secs to
get rid of pesticides.
 Know about the wax coasted on your apple.

9. Apple: Nutrition Profile
Apple
1.00 small
182.00 grams
94.64 calories
DV Nutrient
Nutrient Amount (%) Density
fiber 4.37 g 17.5 3.3
vitamin C 8.37 mg 13.9 2.7

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