Milan Novakovic

1. Intro Many of us forget that often times, the simplest answers are the best. Reaching for the fruit bowl for some apples is easy since this fruit is very common in both the United States and the world, and available throughout the entire year. It comes as no surprise that apples are good for you, which is why it has earned the healing reputation in the medical circles. "An apple a day keeps the doctor away" is an old Welsh proverb that most of us are familiar with. But there is a number of lesser-known reasons to eat one juice apple a day. The question is, "What makes this fruit so special?" Apples are one of the most cultivated and consumed fruits worldwide, thanks to which they are rightfully being praised as a "miracle food". Apples are extremely high in important antioxidants, dietary fiber, and flavonoids. The content of phytonutrients and antioxidants in apples may help in reducing the risk of developing cancer, hypertension, diabetes, and heart disease. These nutrients are found in both the skin and meat of apples, so to get the greatest amount of benefits, eat the whole apple. This article will hopefully help you get to know apples and their history, what they can do to fight particular diseases and also improve your overall health, how you can prepare apples and incorporate them into your favorite recipes, and what you should be careful about when consuming apples. 1. 2. Apples History Fall is quickly approaching, and the season delivers not only crisp, autumn air but our favorite, crisp, autumn treat - apples. Apples have been part of the human experiences since the very beginning of human history. According to some anthropological research, apples have been found as a part of the diet of early humans. The Bible in English has Adam and Eve eating an apple. However, in Hebrew, it just says that they ate a fruit, and not what kind. The apple comes from Old English æppel and is of Germanic origin. Roman and Greek mythology refer to apples as the symbol of love and beauty. As far as historians are concerned, they believe the apple originated in the Dzungarian Alps, a mountain range separating, China, Kazakhstan, and Kyrgyzstan, where wild apple trees still produce tiny apples. They think it was possibly about two to ten million years ago, around the time that the first humans were evolving, when the first wild apple trees started to grow. However, others claim the wild apple arose in the Caucasus Mountains between the Black and Caspian Seas. Whichever is true, as ancient peoples migrated to other lands, they carried apples with them until apples became widespread throughout all of the Asian continent, the Mediterranean region and the Middle East. Apples are related to roses, peaches, berries, almonds and many other fruiting plants. Early apples may have been smaller and sourer than modern apples - more like crabapples. Horses, which also lived on the steppes of Central Asia, were eating apples five million years ago. Still, apples were among the first plants that people planted on purpose. By 2000 BC, apples were eaten in Greece and Italy, and the Romans brought apples to England about 100 AD. However, people do not grow apples in Africa or India, because it is too close to the equator for apples to grow well. Apples need cold nights to ripen well. For ancient and medieval people, apples were the best fruit because they came ripe just as it was getting cold and they would keep all winter, meaning you could have food even when nothing was growing. To make dried apples, people used to slice and dry them in the sun. Also, they stored them in underground cold bins just as whole apples. When it comes to making cider, they had a slightly different technique, which consisted of pressing the apples with wooden presses. When the apple cider ferments with yeast, it becomes a slightly alcoholic drink, and the alcohol preserves the apple juice all winter. Apple cider was the main alcoholic drink of many peoples in northern Europe. When the Spaniards and then the English came to North America, they both brought apples with them in the 1600s to make apple cider. All along the East Coast and in the Pacific Northwest, many people treated apple cider as their main drink until Prohibition put the cider orchards out of business in the 1920s. 1.2.1. Apples In The United States At the beginning of the 17th century, apples made their way to North America, too. Crabapples came to America before European colonists, but the fruit was far from edible. The Massachusetts Bay Colony requested cuttings and seeds from England, which were brought over on subsequent voyages to Boston. Other Europeans brought apple stock to Virginia and the Southwest. A man from Massachusetts named John Chapman gained his popularity for planting apple trees throughout Ohio, Illinois, and Indiana. He is better known by his nickname, "Johnny Appleseed". As the United States and Canada were settled, nearly every farm grew apples. Even though some of these apples were very good for eating and cooking, most of the early varieties would be considered poor quality nowadays. Often times, they were used for making cider, and the ground-up apples were fed to livestock. 1.2.2. A Worldwide Sensation To this day, nearly 8,000 varieties of apples have been identified around the planet. About 100 varieties are grown in commercial quantity in the United States, with the top 10 of those varieties comprising over 90% of the crop. Modern orchards combine the rich heritage of apple growing with field trials and research to grow an annual United States crop exceeding 220,000,000 bushels. New varieties are still being discovered and cultivated, with the best eventually becoming household words like Delicious, McIntosh, Rome, Empire, Cortland, Spartan and Northern Spy. Recent arrivals include Honeycrisp, Gala, Fuji and Liberty. But many antique or heirloom varieties are enjoying a resurgence. There is no doubt saying that today's apples combine the best attributes of the past and the present. 1.3. How It Grows Also known as Malus Domestica, the apple is a member of the Rosaceae family, and its siblings include the plum (Prunus L.), the strawberry (Fraaria L.), the blackberry (Rubus L.),  the pear (Pyrus L.), and the rose (Rosa L.). Common characteristics of the family include blossoms with a hypanthium (a floral cup on the flower), 5 distinct petals, radial symmetry, and many stamen and stipules (leaf-like structures). A recent research has shown that the modern apple we enjoy today started initially with the wild apple species M. sieversii that later intermingled with M. sylvestris (1). We present key tips about growing bountiful apple trees for your garden. 1.3.1. How Much Space Do You Need For An Apple Tree? If you have a one-metre area with good light, then you certainly have enough space to grow an apple tree, provided you keep it pruned to an upright shape. Commercially grown apples are pruned as central leader trees. These varieties are easily contained and capture a lot of light for fruit bud formation and color. 1.3.2. How Often Do I Need To Prune? It is advisable that you prune apples annually. This not only keeps the trees shaped, but it also balances the growth, as well as the number of apples. Apples benefit from annual pruning. Not only does this keep the trees shaped, it also balances the growth as well as the number of apples. 1.3.3. Should I Prune In The First Year? Apple trees should be pruned in the first year to obtain the structure of the tree that is strong enough to support the crop. If you do not prune in the first year, the shoots will bend down, or will break in the future when too much fruit weighs them down. 1.3.4. Winter Pruning You should carry out winter pruning anytime between leaves starting to fall until mid-March.   It is ideal to begin pruning after cold weather for the stalk has had time to harden by January and February. However, never carry out pruning right after a heavy frost. 1.3.5. Summer pruning You should carry out summer pruning from the end of July through to the beginning/middle of August. 1.3.6. What Is 'Establishment Pruning'? Establishment pruning is an attempt to create a branch framework that is able to hold the potential yields once the tree starts to fruit. 1.3.7. Rootstock Purchasing a tree without knowing the rootstock or with an incorrect rootstock will only cause disappointment. With no information about this, you will not know the final size or the degree of growth the trees will eventually achieve. 1.3.8. Favoured Forms The most favored forms are open center, espalier, cordon, and fan. The open center form relies on winter pruning, while the others are started by winter pruning and then adapted to summer pruning once the main branch framework is formed. 1.3.9. Where To Buy It is of great importance to buy apple trees from a good and recognized specialist supplier who will be able to discuss and select the variety/rootstock combination that is ideal for your garden. 1.3.10. Learn To Prune To acquire knowledge in pruning, demonstrations will be of great help in explaining the basics and objectives of pruning. 1.4. Varieties Here are 10 of the most popular varieties. Whether you are picking them from the orchard or the produce aisle, you will know what to expect in terms of taste, as well as how best to enjoy them. 1.4.1. Golden Delicious Firm in texture, and sweet in flavor, Golden Delicious is preferred in the cooking circles for its ability to retain shape and rich, juicy flavor when baked or cooked. The skin is very tender and thin, so it does not require peeling for most recipes. It is commonly used in fresh salads and freezes well. 1.4.2. Fuji The spicy, crisp sweetness and firm flesh of Fuji make it an excellent fresh eating apple. It is best used in baking or applesauce and stores well. Fuji skin coloring varies from very red to yellow-green with red highlights. It was bred from a combination between Ralls Janet and Red Delicious varieties in Japan. Fuji skin coloring varies from very red to yellow-green with red highlights. It was bred from a combination between Ralls Janet and Red Delicious varieties in Japan. 1.4.3. Gala It is known for its freshness, and heart-shaped with distinctive yellow-orange skin with red striping. Gala is ideal for snacking and salads, good for baking and very good in applesauce. 1.4.4. Braeburn This variety has high impact flavor. The crisp, aromatic feel of Braeburn perfectly blends tartness and sweetness just right for salads and snacks. It is also good in baking, applesauce and for freezing. Braeburn color varies from greenish-gold with red spots to nearly solid red. Braeburn was discovered as a chance seedling near Nelson, New Zealand in-. Granny Smith It is known for its crisp tartness. It is bright green in color and has a pink blush. The tartness of Granny Smith really comes through when baked and sautéed. 1.4.6. Jonagold Jonagold is a cross of Jonathan and Golden Delicious apples, offering a unique tangy-sweet taste with firm flesh. Jonagold is best used both when eaten fresh and for cooking. 1.4.7. Winesap This variety is unique for its old-fashioned flavor. Winesap has a spicy almost wine-like flavor that makes it the cider maker's first choice. It is violet red in color and used as a snack and in salads. 1.4.8. Arkansas Black It is well named with a deep red, almost black skin. It is rock hard, tart and sweet, and a long storage apple. 1.4.9. Rome Rome is the baker's buddy. It has a mild flavor that grows richer when baked or sautéed. Rome has smooth, blazingly red skin with sweet, slightly juicy flesh. 1.5. Interesting Facts Apples are not only great tasting and good for your health, but they also have a long interesting history. Here are some interesting facts about apples: 1.5.1. The World's Largest Apple Peel This record was set by Kathy Wafler Madison on October 16, 1976, in Rochester NY. It was 172, 4 inches long. 1.5.2. Apple Seeds Contain Poison Apple seeds contain a cyanide compound. The human body can handle small doses of this naturally occurring poison, so you would have to eat a huge number of seeds for it to have an effect. Even then, the seeds are covered in a protective coating that keeps the cyanide compound safe inside. 1.5.3. The Longest-Lived Apple Tree The longest-lived apple tree in America was reportedly planted in 1647 by Peter Stuyvesant in his Manhattan orchard and was still bearing fruit when a derailed train struck it in-. The Uses Of Apples In 2005, 36% of apples were used into apple products; 18,6% of them were used for cider and juice, 2% were dried, 2,5% were frozen, 12,2% were canned and 0,7% were fresh slices. Also, apples were used for making baby food, apple butter or vinegar and jelly. 1.5.5. National Apple Month It is the only national, generic apple promotion conducted in the United States. Originally founded in 1904 as National Apple Week, it was expanded in 1996 to a three-month promotional window from September through November. 1.6. Nutritional Facts The list of health benefits attributed to apples is long due to the wealth of vitamins, minerals, organic compounds, and nutrients that are present in them. These important nutritional elements include vitamin C, vitamin K, and riboflavin, as well as minerals like potassium, manganese, copper, and magnesium. Apples are also very good sources of dietary fiber, a single serving providing 12% of the daily fiber requirement. The real value of apples lies in its organic compounds. It is rich in phytonutrients and flavonoids like quercetin, phloridzin, epicatechin, and various other polyphenic compounds (2). Source: Google.com 2. 34 Health Benefits A collection of studies conducted on apples suggests that apples may well be one of the most healthy foods for you to include in your daily diet. The health benefits of apples include improved digestion, reduced risk of a variety of cancers, heart disease, diabetes, and stroke, and prevention of stomach disorders, constipation, gallstones, anemia, liver disorders, diabetes, eye disorders, rheumatism, gout and much more. It also helps improve weakness and provides relief from dysentery. Moreover, apples can prevent the onset of Parkinson's and Alzheimer's disease. Finally, apples aid in skin care and dental care. 2.1. Apples Are Packed With Fiber Apples are rich in fiber, particularly dietary fiber, containing 12% of the daily fiber requirement. Fiber is believed to help in the prevention of certain diseases and health problems such as diabetes, diverticular diseases, and obesity. The importance of dietary fiber in the human diet has been emphasized in the recent years. However, foods with different fiber composition function differently in the human body. Therefore, it is important to know the fiber composition of food materials as well as how various factors affect fiber content and composition (3). An amount of 100 g of apple provides 2,4 g of dietary fiber. 2.2. Apples Improve Digestion The high fiber content present in apples helps in the digestive process. Regular consumption of apples stimulates bowel movements and helps prevent constipation and various stomach disorders. You have probably found yourself in the situation where you just cannot go to the bathroom or you just cannot stop. This is probably because you are being constipated. Well, the fiber found in apples can help you out due to its capacity to either pull water out of your colon to stimulate bowel movement, or absorb excess water from your stool to slow your bowels down. It also adds bulk to the stool and stimulates food to pass through the digestive tract smoothly. Moreover, it promotes peristaltic motion so the muscles contract appropriately and move food along. According to the World Journal of Gastroenterology, a study conducted in 2012 showed that dietary fiber intake can obviously raise stool frequency in constipated patients (4). Also, another digestive problem caused by lack of fiber are hemorrhoids. For that reason, an increase in fiber intake may avert hemorrhoids. Namely, hemorrhoids are a swollen vein in the anal canal and while not life threatening, this digestive disorder can be very painful. They are caused by too much pressure in the rectal and pelvic area. Fiber can prevent you from straining too much when going to the bathroom, thus helping alleviate hemorrhoids. In 2006, the American Journal of Gastroenterology in their study suggested that fiber exhibits a consistent beneficial effect for symptoms and bleeding in the treatment of hemorrhoids (5). Diarrhea is yet another digestive problem that is inconvenient, unpleasant and happens to nearly everyone. When you have diarrhea, your bowel movements are loose and watery. Many people suffer from diarrhea once or twice each year. If you have certain conditions, such as irritable bowel syndrome, it can occur more often. Fortunately, you can avoid this common problem in many ways, and one of them is increasing fiber intake. Therefore, regular consumption of apples may prevent the symptoms of diarrhea. According to the Clinical Nutrition, patients that were fed soluble fiber for six days experienced the reduction in the incidence of diarrhea (6). Irritable bowel syndrome is characterized by diarrhea, constipation, abdominal pain and bloating. It is recommended that you stay away from dairy and fatty foods while including a high intake of fiber in your diet. One more study conducted in 2014 by The American Journal of Gastroenterology in the field of digestive disorders suggested that soluble fiber is effective in treating irritable bowel syndrome (7). 2.3. Apples Are High In Phytochemicals Diets high in fruits and vegetables may decrease the risk of chronic diseases such as cancer. Phytochemicals including flavonoids, phenolics and carotenoids from fruits and vegetables may play an important role in reducing the risk of chronic diseases. Apples are a rich source of phytochemicals and have been linked with reduced risk of some cancers, cardiovascular disease, diabetes, and asthma. Most varieties contain an array of phytochemicals, including catechin, quercetin, phloridzin and chlorogenic acid, all of which have very strong antioxidant activity. The fruit has also been found to lower cholesterol, inhibit cancer cell proliferation, and decrease lipid oxidation (8, 9). 2.4. Apples Reduce The Risk Of Cancer The American Insititute for Cancer Research recommends a high intake of fruits and vegetables, including apples (10). The role of apples in cancer prevention has been a subject of study for some time. Researchers have come up with the results showing that the content of phytochemicals (polyphenols, triterpenoids) and dietary fiber present in apples has been associated with cancer preventive mechanisms in in vitro studies (11). Also, there is a moderate improvement when it comes to apples treating various types of cancer, particularly colon and breast cancer, but the most significant discoveries have been regarding lung cancer. In 2004, French research found that a chemical in apples helps in preventing colon cancer, WebMD reported (12). In 2007, a study from the Cornell University found compounds called triterpenoids present in apples fight against colon, breast, and liver cancer (13). The risk of lung cancer can significantly be lowered through the antioxidant composition in apples. Apples show an undeniable and distinct capacity to reduce lung cancer and slow its spread if it does develop. A study in Hawaii conducted by the National Cancer Institute found that people who eat apples, white grapefruit and onions on a regular basis cut their lung cancer risk in half (14). According to the journal Planta Medica, apples contain a number of properties that may help in reducing the risk of cancer, including antioxidant activity, antimutagenic activity, antiproliferative and apoptosis-inducing activity, anti-inflammatory mechanisms, as well as mechanisms on epigenetic events and innate immunity (15). 2.5. Apples Are A Great Source Of Antioxidants Since most of the polyphenols in apples function as antioxidants, it is not surprising to see many studies researching health benefits coming from the antioxidant composition in apples (16). Particularly strong is the ability of apples to decrease oxidation of cell membrane fats. This benefit is especially important in your cardiovascular system since oxidation of the fat called lipid peroxidation in the membranes of cells that line your blood vessels is a primary risk factor for clogging of the arteries (atherosclerosis) and other cardiovascular problems (17). The strong content of antioxidants in apples is also related to its ability to reduce the risk of asthma, as well as lung cancer (18, 19). In addition to their unusual polyphenol content, apples also provide 8 mg of vitamin C. While the amount is not very high, it is still important mainly because the recycling of vitamin C in the body depends on the presence of flavonoids. 2.5. Apples Lower Cholesterol Levels One medium-sized apple contains about 4 g of fiber. In addition insoluble fiber that improves digestion, apples contain soluble fiber like pectin. This nutrient helps in preventing cholesterol from building up in the lining of blood vessels, which in turn helps in preventing atherosclerosis and heart disease. Also, pectin blocks absorption of cholesterol, thereby helping the body to use it rather than store it, according to WebMD (20). In a 2011 study, women who ate 75 g of dried apples on a daily basis for six months had a 23% decrease in LDL-cholesterol, reported study researcher Bahram H. Arjmandi, a professor at Florida State University. In addition, the levels of HDL-cholesterol in women increased by about 4%, according to the study (21). 2.6. Apples Reduce The Risk Of Stroke Stroke is the third leading cause of death in the United States (22). Nearly 130,000 are killed by it each year. Fortunately, stroke is wholly preventable, and apples have been shown to play a significant part in an anti-stroke diet. There are several possible reasons for the risk reduction. Fruits like apples and pears are packed with fiber, which is beneficial to heart health. They also have a high composition of quercetin, which can reduce inflammation. Inflammation is linked with the hardening of the arteries, which is a risk factor for strokes and heart attacks. The European Journal of Clinical Nutrition conducted a study in 2000 tracking food consumption among 9,208 people for 28 years. The patients who ate more apples had a lower risk of stroke. Researchers suggest that the intake of apples is associated with a reduced risk of thrombotic stroke due to the presence of the antioxidant flavonoid quercetin (23). Furthermore, in 2013, Swedish researchers followed 74,961 participants to study the effects of fruit and vegetable consumption on stroke risk. The results showed that fruit and vegetable consumption, particularly consumption of apples, pears, and green leafy vegetables, was inversely associated with stroke (24). 2.7. Apples Promote Heart Health As mentioned above, apples lower cholesterol levels in your body, thus forming a strong defensive mechanism against cardiovascular disease (25). The daily dose of an apple required for a healthy heart is approximately one per day, so the saying "an apple a day keeps the doctor away" is more accurate than you would think. The antioxidant activity in apples reduces the oxidation of fats, called lipid peroxidation, and includes neutralizing triglycerides and various fats found between blood vessels that can exert dangerous pressure. Moreover, apples contain a very powerful flavonoid called quercetin, present in the apple skin, which can reduce inflammation in your blood vessels by reducing the amount of C-reactive protein (26). This protein has been associated with inflammation of the cardiovascular system, so reducing it through quercetin makes apples very strong heart boosters. A study from 1993 showed that flavonoids, which are found in vegetables, fruits, and beverages such as tea and wine, may reduce the risk of death from coronary heart disease (27). Also, high soluble fiber intake has been linked with a slower buildup of cholesterol-rich plaque in your arteries. The phenolic compound present in apple skin also breaks down cholesterol which gets into the body from solidifying on your artery walls. Plaque built up inside your arteries decreases blood flow to your heart, causing coronary artery disease (28). 2.8. Apples Reduce The Risk of Diabetes The regulation of blood sugar levels is essential for people who suffer from diabetes. The polyphenol content in apples has been directly linked to reducing the uptake of carbohydrates by the body (29). This, in turn, reduces the fluctuation of blood sugar levels that occur in the bloodstream, which is an important factor for keeping diabetes in check. Also, the polyphenols also decrease glucose absorption in the digestive tract, thereby stimulating the release of insulin from the pancreas, which is essential to keeping blood sugar levels in check. The polyphenol composition in apples stimulates the insulin receptors on cells throughout your body, which accelerates the removal of sugar from your bloodstream and gets it to your cells, which are essential for metabolism and proper organ function (30). Eating whole fruits, but particularly apples, grapes and blueberries is associated with a lower risk of type 2 diabetes, according to a new study led by Harvard School of Public Health researchers (31). Apples are full of polyphenols, plant compounds that protect against a variety of chronic diseases, including diabetes. One of those polyphenols, quercetin, has been found to improve glucose metabolism in liver and skeletal cells (32). A 2012 study published in the American Journal of Clinical Nutrition found that apples, as well as blueberries and pears, are associated with a lowered risk of developing type 2 diabetes due to a class of antioxidants, anthocyanins, which are also responsible for red, blue, and purple colors in fruits and vegetables (33). 2.9. Apples Avert Respiratory Issues There are respiratory benefits to apple consumption, as well. Our respiratory system is highly susceptible to inflammation, and an array of respiratory conditions are directly related to an inflammation of cells and membranes in that system. Asthma is probably the most serious, as it can be fatal in severe cases. Apples have shown tremendous anti-inflammatory capacity, and when it comes to asthma, apples have stood out among other natural treatments, even superseding the benefits of fruit and vegetable consumption in combination. Namely, five or more apples a week have been linked with better lung function, most likely because of an antioxidant called quercetin present in the apple skin (34). The breath benefits of apples go even further. A 2007 study published in BMJ found that women who eat apples during are less likely to have children with asthma (35). In addition, a study of 2,500 middle-aged men in Wales found improved lung function among individuals who took an apple a day, according to the University of California, Davis (36). Nonetheless, apples remain a mystery to the world because the complex mechanisms and their healing properties are still far-fetched, most likely because there are numerous nutrients present in apples that could potentially be responsible for the health benefits. 2.10. Apples Improve Gut Health One of the most important and overlooked parts of human health is the beneficial bacteria residing throughout the entire body. Apples specifically help in improving the function of the bacteria residing inside of your large intestine. According to a study published in the Journal of Agricultural and Food Chemistry in 2007, apples have been found to change the metabolism within the digestive tract, and improve the balance of bacteria, leading to maximizing nutrient absorption and eliminating toxins and harmful bacteria (37). 2.11. Apples Boost Brain Health Phytochemicals from apples play an important role in maintaining the brain's chemical balance by influencing the function of receptors for the major inhibitory neurotransmitters (38). Apples have been found to protect neuron cells against oxidative stress and may play a key role in lowering the chance of neurodegenerative disorders, such as Alzheimer's disease and Parkinson's disease (39). A 2006 study published in the journal Experimental Biology and Medicine found that quercetin present in apples is one of two compounds that helped in reducing cellular death caused by inflammation and oxidation of neurons (40). Also, apples contain boron, a compound that possesses widespread properties in biochemistry and nutrition. It is important for mineral metabolism and membrane function, as well as human brain function and cognitive performance (41). Also, apples also increase the amount of acetylcholine in the brain, which is associated with memory, concentration, and problem-solving (42). According to the Journal of Alzheimer's Disease, consumption of foods rich in antioxidants such as apples can avert the decline in cognitive performance that accompanies dietary and genetic deficiencies and aging (43). 2.12. Apples Treat Alzheimer's Disease There is no doubt that apples make a positive impact on neurological issues, including Alzheimer's disease. Thanks to high amounts of phytonutrients in apples, the antioxidant effect of apples is strong and certainly helps in reducing Alzheimer's disease, since brain cell degeneration that causes Alzheimer's disease has been associated with free radical activity (44). According to a 2004 research conducted at the Cornell University, diets high in antioxidants may be beneficial to protecting brain cells against oxidative stress, a tissue-damaging process associated with Alzheimer's disease, particularly because these foods are rich in quercetin (45). 2.13. Apples Treat Parkinson's Disease The development of Parkinson's disease is associated with mitochondrial damage in brain cells. Mitochondria are tiny parts of cells that produce the energy that fuels chemical reactions essential for life. If mitochondria do not work properly, then energy production is impaired, inflicting the damage on brain cells and causing them to die prematurely. Clinical studies have indicated that people consuming a diet rich in fruits and vegetables are at lower risk of Parkinson's disease due to the presence of flavonoids, which are found in the apple skin (46). Flavonoids activate antioxidant enzymes, suppressing the lipid peroxidation, inhibition of inflammatory mediators and oxidative stress, which is the well-accepted concept in the etiology and progression of Parkinson's disease, according to Oxidative Medicine and Cellular Longevity (47). 2.14. Apples Are High In Vitamin C A significant portion of vitamin C is contained in the apple skin. Vitamin C is a water-soluble vitamin important in the development of collagen in your bones, muscles, cartilage and blood vessels. Moreover, vitamin C supplementation was found to improve components of the human immune system such as antimicrobial and natural killer cell activities, according to the Annals of Nutrition and Metabolism (48). Ascorbic acid also helps in iron absorption, as well as fighting colds (49). It also supports liver function and promotes the production of glutathione, a compound that fights toxins in the liver (50). Fiber also moves toxins through the intestinal tract helps in preventing them from being circulated to the liver. Ensuring liver health is a good way  to ensure bone health as poor liver function has been associated with osteoporosis (51). One apple provides roughly 10% of your daily recommended allowance for vitamin C. A raw apple, weighing 138 g with skin, provides 6,3 mg of vitamin C. 2.15. Apples Build Stronger Bones The unique combination of antioxidants such as flavonoids and polyphenols, plus valuable bone-building minerals is what really makes the apple a bone healthy powerhouse. One of the phytonutrients only found in apples is phloridzin, which can help improve bone density and reduce bone breakdown for women after menopause. Vitamin C has also been found to improve bone mineral density in postmenopausal women (52). According to the Calcified Tissue International, phloridzin consumption may provide protection against osteopenia under inflammation conditions by improving inflammation markers and bone resorption (53). Also, boron, a trace mineral found in apples supports the function of important bone-healthy nutrients such as calcium, phosphorus, magnesium and vitamin D (54). Flavonoids like kaempferol, quercetin, and myricetin have been associated with reducing rheumatoid conditions, and inflammatory conditions such as arthritis and gout, according to the Division of Nutritional Sciences at the University of Nottingham (55). 2.16. Apples Boost Immunity Apples are one of the immunity-boosting foods due to significant amounts of antioxidants and vitamins like vitamin C and beta-carotene. Vitamin C is very important in the body for building up the body's natural defense against substances like disease-causing germs. German researchers conducted a study in 2009 to prove the function of vitamin C in boosting the immune system and preventing the common cold. While its capacity to boost immunity is unquestionable, further evidence is needed to determine therapeutical effects of vitamin C on the common cold symptoms (56). The soluble fiber in apples also boosts immunity due to its anti-inflammatory activity that helps convert pro-inflammatory free radicals into healing anti-inflammatory cells (57). These altered cells help ward off diabetes and heart disease, which are some of the inflammatory conditions affecting certain body organs. Soluble fiber in apples, like pectin, may reduce inflammation and strengthen the immune system (58). 2.17. Apples Increase Iron Absorption With a mere 0,22 mg of iron in a medium-sized apple, apples are not rich in iron. However, vitamin C present in apples can help absorb iron from other foods consumed at the same meal. In 2003, the Archives of Pediatrics & Adolescent Medicine published a study suggesting that children absorb iron well from a meal that includes either orange or apple juice (59). Scientific research, or the International Journal for Vitamin and Nutrition Research, to be precise, demonstrated that vitamin C in apples and other fruits increases iron absorption in the body by overcoming compounds that hinder absorption (60). 2.18. Apples Keep The Liver Toxin-Free Apple protects your liver from oxidative stress by increasing the production of glutathione, which regulates the cellular balance between oxidation and antioxidation in the liver (61). According to the findings that the Physiological Chemistry and Physics and Medical NMR determined, the metabolic cooperation of vitamin C and glutathione decreases oxidative stress, thus improving your liver function (62). Also, apple consumption averts gallstone formation. Gallstones form when there is too much cholesterol in your bile for it to remain as a liquid, so it solidifies. To prevent gallstones, a diet high in fiber and vitamin C is recommended to help you control your weight and cholesterol levels. Vitamin C increased physical activity and total cholesterol levels, thus reducing the prevalence of gallstones. This means that vitamin C might exert a protective effect on the development of gallstones (63). 2.19. Apples Prevent Cataracts Apples are rich in antioxidant phytonutrients, which can reduce the impact of free radicals on eyesight. The Department of Human Nutrition and Health in Basel, Switzerland, suggests that people who are on a diet rich in antioxidants reduce the risk of cataract development (64). 2.20. Apples Stimulate Weight Loss Aside from the common capacity of fibrous fruits to increase satiety and make us feel full, thus reducing appetite and overeating, apples have another capacity to help in your weight loss aims. Studies have shown that apples actually boosts your metabolism so that additional calories consumed after eating an apple do not register as much in your body, meaning the body burns them off quicker, or does not absorb them at all (65). Also, apples have been associated with a reduced risk of obesity in a recent study in mice, the University of Iowa reported. The reason for this is because ursolic acid present in the apple skin boosts calorie burn and increases muscle and brown fat (66). 2.21. Apples Offer Dental Care An apple will not replace your toothbrush, but biting and chewing an apple stimulates the production of saliva in your mouth, thereby reducing tooth decay by lowering the levels of bacteria (67). According to the Free Radical Biology & Medicine, apple consumption stimulates the secretion of saliva, which is an alkaline compound that reduces the ability of bacteria to multiply and grow in your mouth (68). 2.22. Apples Offer Skin Care Apples can increase the shine and glow of your skin due to the powerful antioxidants present in apples. These compounds counteract with the damaging effects of free radicals that are directly associated with premature aging, as well as age spots, wrinkles, and other age-related conditions. Its boosting effect on circulation also helps in keeping the skin looking young by keeping blood flow constant to stimulate the replacement of old cells and repair of damaged ones. Dermato Endocrinology in its 2012 review suggests that flavonoids in apples such as phlorizin have been demonstrated to have beneficial effects on skin aging parameters (69). 2.23. Apples Contain Decent Amounts Of Magnesium Magnesium is essential to your health because it is necessary for more than 300 biochemical reactions in the body. Roughly 50% of your body's total magnesium is stored in your bones, while the remaining part of magnesium is predominantly found in the cells of organs and body tissues. Magnesium is necessary to keep nerve and muscle function normal and to keep the heart beating rhythmically (70). 2.24. Apples Promote Molecule And Enzyme Reactions Magnesium found in apples has been found to stimulate chemical reactions in the body. Namely, magnesium is needed to make hundreds of these enzyme reactions work. According to Dr. Carolyn Dean, magnesium is needed for the body to produce and store energy. Without magnesium, there is no energy, no movement, no life (71). 2.25. Apples Contribute To Building Muscles Magnesium contributes to building muscle, both directly and indirectly. When it comes to its direct function of building muscle, magnesium has been found to exert a positive influence on anabolic hormonal status, including testosterone, in men (72). Also, research indicates that muscle deficiency may not only cause muscle weakness, but it can be fatal, as well. Namely, according to Magnesium Research, a 1991 review of 19 retrospective case-control studies found that magnesium deficiency reduces exercise capacity and increases the risk of sudden infant death syndrome (73). In addition, magnesium is also capable of increasing strength, thus improving exercise results. Magnesium has been reported to improve strength development in a 7-week strength training program. What's more, it has been shown that magnesium may play a role in protein synthesis, according to the Journal of the American College of Nutrition (74). 2.26. Apple Eases Chronic And Muscle Pain Clinical experience has shown that magnesium can be an effective treatment for pain. A new study on rats published in The Journal of Physiology found that N-methyl-D-aspartate (NMDA), a brain chemical that triggers nerve pain when overstimulated, can be balanced with magnesium intake without the toxicity (75). What's better investigated and has more evidence is the function of magnesium in muscle relief., adequate magnesium intake relaxes sore muscles Adequate magnesium intake relaxes sore muscles. By relaxing your muscles, magnesium decreases pain after exercise (76). 2.27. Apples Encourage A Healthy Pregnancy Magnesium plays an important role in a baby's growth and a healthy pregnancy. Adequate magnesium intake increases the pain threshold, optimizes blood circulation, reduces the risk of bone deficiencies, and may prevent eclampsia. Magnesium also assists in a baby's nutrition while in-utero, as well as tissue recovery and growth (77). 2.28. Apples Treat Migraines One of the benefits of magnesium is its capacity to function as a muscle relaxant, thereby being an ideal mineral for individuals suffering from muscle tension, tension headaches, as well as migraines. Apples are therefore a good fit for treating migraines due to their magnesium content. Chronic migraine patients are one of the prominent symptoms of magnesium-deficient patients (78). According to Cephalalgia: An International Journal of Headache, incorporating high doses of magnesium in a diet appears to be effective in treating migraines (78). 2.29. Apples Relieve The Symptoms Of Premenstrual Syndrome Apples are also beneficial to yet another problem affecting women. As mentioned above, magnesium provides the quality of relaxing muscles, which contributes to easing cramps and pains caused by premenstrual syndrome (PMS). One of the symptoms of PMS is mood swings, and many women struggle to find relief brought on by that time of the month. A 1991 study published in Obstetrics and Gynecology suggests that magnesium supplementation may be effective in the treatment of premenstrual symptoms related to mood changes (79). 2.30. Apples Contain Decent Amounts Of Potassium Potassium, the third most abundant mineral in the human body, is an important compound in improving health. The benefits of blood pressure, stroke, heart and kidney disorders aside, potassium is also capable of maintaining water and electrolytic balance (80). 2.31. Apples Maintain Water Balance Potassium found in apples plays a significant role in the maintenance of an optimal fluid balance in the human body. Different types of cells require a proper water balance for efficient function and potassium assists these cells in regulating the balance. Fluid balance all of  your organ systems functioning in one way or another, which is why it is advisable to eat a high-potassium meal after an athletic performance in order to rehydrate and optimize fluid balance. The European Journal of Applied Physiology and Occupational Physiology suggests in its 1996 study that post-exercise fluid replacement can be achieved by high potassium intake (81). 2.32. Apples Are Packed With Electrolytes Potassium is also a great electrolyte in the human body. Namely, electrolyte balance  is a critical issue in managing comorbid conditions in both elderly and diseased patients (82). It helps regulate the level of fluids in your body, thereby aiding in a number of critical body functions. Moreover, electrolytes stimulate the transmission of electrical charges throughout the body from the brain and nervous system. For that  reason, extra electrolytes keep everything functioning faster and more efficiently in your body. For that  reason, extra electrolytes keep everything functioning faster and more efficiently in your body. 2.33. Apples Contain Decent Amounts Of Vitamin K Vitamin K provides a total balance of 80 nutrients that are vital for the human body. This mineral is considered to be a fat-soluble vitamin, which is found in the intestines of your body. According to Open Heart and their recent review from 2015, vitamin K is an anticancer, anti-calcification, bone-forming and insulin-sensitising molecule (83). 2.34. Apples Contribute To The Treatment Of Celiac Disease Celiac disease is an autoimmune disorder caused by an atypical reaction to gluten and contributing to the degeneration of the healthy intestinal tissue. One of the causes of this health condition is vitamin-K deficiency. In a study, a 4-y-old girl with abdominal distention and signs of malnutrition was given intravenous vitamin K therapy. The results were normalized, and bruising started to disappear. The study published in the journal Advances in Therapy shows that vitamin K is efficient in treating patients diagnosed with celiac disease (84). 3. How To Buy And Store Look for firm fruits with rich coloring. Green and yellow apples with a slight blush are best. It is your preference whether you want a sweeter, more tart, raw or cooked apple. It is completely up to you. Just remember that Golden and Red Delicious are among the sweetest apples. Fuji and Braeburn apples are slightly tart, and Gravenstein, Granny Smith, and Pippin apples are the most tart but retain their texture best when cooked. In the northern hemisphere, apple season starts at the end of summer and lasts until early winter. Apples that are available at other times are imported from the southern hemisphere or have been in cold storage. Whole apples are much better than apple juice in terms of nutritional value. Not only are whole apples higher in dietary fiber, but the common processes of juicing seem to drastically lower the phytochemical content originally found in the whole fruit. Apples can be stored for relatively long periods of time, up to 3-4 months. Cold storage at low refrigerator temperatures is able to help in minimizing nutrient loss. In addition, it is helpful to maintain some moisture in the cold storage area, for instance, by including damp cheesecloth in the crisper bin of a refrigerator. During a period of time lasting for months, there is loss of total polyphenols from apples, including both flavonoids and non-flavonoids However, valuable amounts of polyphenols are preserved. In some food traditions, cold storage of apple over the winter months is still considered as a key part of dietary nourishment from fruits. You have probably heard the saying, "One bad apple can spoil the whole bunch." Well, that is true because bruised apples will start to release unusual amounts of ethylene gas. This ethylene gas can stimulate the rapid ripening and rotting of other apples, thus decreasing their shelf life. For that reason, it is recommended that you handle any unusually bruised or soft apples from groups of apples stored in bulk. 4. How To Incorporate More In Your Diet The apple skin is unusually high in nutrients, and even if the ingredients of a recipe exclude whole apples, consider omitting apple peeling to reap the unique benefits found in the apple skin. Ideally, choose organic apples to avoid problems associated with pesticide residues and other contaminants on the skin. If you are not in a position to obtain organic apples but are will to accept some level of risk associated with consumption of residues on the apple skin, we believe it can still be a good trade-off between nutrients and contaminants if you do not peel the apple and leave the skin intact. Just make sure to thoroughly rinse the entire apple under a stream of pure water while gently scrubbing the skin with a natural bristle brush for 10 to 15 seconds. To prevent browning when slicing an apple for a recipe, simply put the slices in a bowl of cold water to which a spoonful of lemon juice has been added. Sliced apples are preserved well in plastic bags or containers. There is a substantial nutrient loss that commonly occurs upon processing apples into applesauce. An even great loss of nutrients occurs upon processing apples into juice. Some types of processing are easier on nutrients than others, but generally, applesauce requires boiling of apples and apple juices require some extraction of pulp. In all cases, the more apple that can be retained, the better the resulting nourishment. Processing can be especially harmful to polyphenols. Only  3% of the catechins and 10% of the flavonoids from whole apples have been preserved in the processed apple juice. What's more, chlorogenic acid, which is one of the most stable polyphenols in apples, is decreased by at least 50% during the process of making apple juice. These generalized findings have some exceptions, though. For instance, it is possible to put whole apples into a powerful blender and consume the resulting juice. In this case, very little if any of the nutrients are not preserved. However, this type of blending is not used in the commercial production of apple juice. Commercial apple juices are either "cloudy" or "clear". Cloudy apple juices typically retain a bit of the pulp composition because although the pulpy composition has been removed from the juice through pressing and filtering, they are added back in at some designated level. When purchasing apple juice, always choose cloudy juices if possible. 5. Precautions Excessive apple consumption will not cause many side effects, but as with anything eaten in excess, apples may contribute and lead to weight gain. Most apples will have pesticide residues, unless they are certified organic. Although pesticides are found in food at very small trace levels, their negative impact on health is well documented. The cells' ability to produce energy, the liver's ability to process other toxins, and the nerves' ability to send messages can all be compromised by pesticide exposure. According to the Environmental Working Group, 98% of conventionally grown apples have pesticide residues on their peels, and are among the top 12 fruits and vegetables on which pesticide residues have been most frequently found (70). Fortunately, the Colorado State University Extension Service reports that washing apples will help remove pesticides (71). Taking into consideration all the aforementioned facts, individuals wanting to avoid pesticide-related health risks may want to grow organic apples and avoid consumption of commercially grown apples. 6. Conclusion Apples are a healthy, tasty choice and among the most popular fruits in the world. Even though they are not particularly high in vitamins and minerals, they are a good source of dietary fibers and contain a wide array of organic compounds called phytochemicals. Regular consumption of apples may improve heart health, reduce the risk of cancer, diabetes, avert respiratory diseases, promote eye health, skin and dental care and much more. They may also be helpful for those on a weight loss diet. If you want to eat healthy, then apples are an excellent choice.