text: Apples are practically one of the commonest fruits we encounter today, with the fruit playing an important role as an ingredient in many desserts, such as pies and cakes.
  They are fruits rich in nutrients that enriches the human health, providing flavonoids and polyphenols that help reduce blood sugar, fiber for proper digestion and a substantial amount of vitamin C that necessary for dietary intake.
  Apples are also full of a fiber called pectin; a medium-sized apple contains about 4 grams of fiber. Pectin is classed as a soluble, fermentable and viscous fiber, a combination that gives it a huge list of health benefits.
  Eating at least an apple a day comes with the following benefits;
  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.
  A new study performed on mice shows that drinking apple juice could keep Alzheimer’s away and fight the effects of ageing 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.
  Curbs all sorts of cancers
  Researchers at Cornell University have identified several compounds such as triterpenoids in apple peel that have potent anti-growth activities against cancer cells in the liver, colon and breast tissue. Their earlier research found that extracts from whole apples can reduce the number and size of mammary tumors in rats. Meanwhile, the National Cancer Institute in the U.S. has recommended a high fiber intake to reduce the risk of colorectal cancer.
  Protect against Parkinson’s
  Research has shown that people who eat fruits and other high-fiber foods gain a certain amount of protection against Parkinson’s, a disease characterized by a breakdown of the brain’s dopamine-producing nerve cells. Scientists have linked this to the free radical-fighting power of the antioxidants contained therein.
  The soluble fiber found in apples binds with fats in the intestine, which translates into lower cholesterol levels and a healthier you.
  Get a healthier heart
  An extensive body of research has linked high soluble fiber 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.
  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 fiber, the key to blunting blood sugar swings.
  Beat diarrhoea and constipation
  Whether you can’t go to the bathroom or you just can’t stop, fiber found in apples can help. Fiber 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.
  Gallstones form when there’s too much cholesterol in your bile for it to remain as a liquid, so it solidifies. They are particularly prevalent in the obese. To prevent gallstones, doctors recommend a diet high in fiber to help you control your weight and cholesterol levels.
  Haemorrhoids are a swollen vein in the anal canal and while not life threatening, these veins can be very painful. They are caused by too much pressure in the pelvic and rectal areas. Part and parcel with controlling constipation, fibre can prevent you from straining too much when going to the bathroom and thereby help alleviate haemorrhoids.
  Neutralise irritable bowel syndrome
  Irritable bowel syndrome is characterised by constipation, diarrhoea, and abdominal pain and bloating. To control these symptoms doctors recommend staying away from dairy and fatty foods while including a high intake of fiber in your diet.
  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 fiber. Foods high in fiber will fill you up without costing you too many calories.
  Detoxify your liver
  Humans constantly consuming toxins, whether it is from drinks or food, and your liver is responsible for clearing these toxins out of your body. With many doctors being skeptical of fad detox diets, one of the best and easiest things you can eat to help detoxify your liver is fruits like apples.
  Recent long-term studies suggest that people who have a diet rich in fruits that contain antioxidants – like apples – are 10 to 15 percent less likely to develop cataracts.
  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.