10 Amazing Benefits Of Breadfruit

Breadfruit actually belongs to a group of vegetables. This originates from a flowering tree called ‘Artocarpus Altillis’. The breadfruit tree is a member of mulberry family, and therefore is often considered a type of mulberry. Birthplace of this nutritionally rich vegetable is Western Pacific Islands and Malay Peninsula.

Breadfruit is green from outside and yellow from the inside. This soft vegetable makes a palatable dish when cooked properly. Due to its high nutrition value, one can have breadfruit regularly without the chance of any side effect. It is also known as ‘Bakri Chajhar’ in Hindi, ‘Seema Panasa’ in Telugu, ‘Nirphanas’ in Marathi, ‘Irppla’ in Tamil, ‘Kada Chakka’ in Malayalam, ‘Gujjekai’ in Kannada, and ‘Nirphanas’ in Marathi. Breadfruit has many health benefits, and these benefits are evident on skin and the hair


Breadfruit Benefits
Health Benefits of Breadfruit:
1. Breadfruit is rich in fiber. The fiber content of the vegetable provides a person relief suffering from diabetes (1). Researches made on this vegetable have established that regular intake of breadfruit can reduce the risk of diabetes and keeps the same under control. It does so by reducing the absorption of sugar by human body from the food.


2. For being rich in fiber, breadfruit is also an excellent energy booster. It gives the fullness of eating without increasing the calorie intake. Therefore, a person feels energetic and active for after eating breadfruit. This vegetable is also good at reducing the risk of heart disorder and cholesterol problems. Studies have shown that breadfruit helps to reduce the bad cholesterol while inducing the amount of good cholesterol in the body (2).

3. Breadfruit is a rich source of omega-3 and omega-6 fatty acids. Besides being beneficial for skin and hair, these two essential fatty acids are quite good for maintaining a healthy heart. Omega-3 fatty acid is also essential for the growth of brain and mind. Experts have commented that regular intake of breadfruit can help a growing child in the development of brain to great extent (3).

4. Regular intake of breadfruit is beneficial for proper bowel movement and intestine functionalisms (4). The fiber present in breadfruit again helps to pass stool and also drains out toxins from the intestine.

5. Breadfruit is considered an ideal diet food as well. For people suffering from overweight, breadfruit is the best option. This great to taste food is good for an overweight person, as it contains less calories and high fiber amounts (5). The fiber in breadfruit is truly a multi-tusker, as it helps to fight with the body fats and cellulites.

Skin Benefits of Breadfruit:
6. Apart from the various health benefits that breadfruit provides to all, it has some skin benefits as well. The vegetable is stuffed with a lot of omega-3 and omega-6 fatty acids, which are both considered excellent for the skin. In addition, it is also a rich source of vitamin C, which is considered excellent for skin health (6).

7. Regular consumption of this food makes skin healthy from both outside and inside. Recent studies have established that antioxidants present in breadfruit are good for preventing skin infections and rashes (7). It is good to eat breadfruit for enhancing skin tone as well. A person would surely enjoy smooth and shining skin by eating breadfruit in the adequate amount.

Breadfruit Benefits for Hair:
8. Breadfruit is an excellent source of all vitamins and minerals. For being so, it makes a healthy choice for the hair health too. Again, the omega- and 6 fatty acids prove to wonder for the hair follicles (8).

9. Regular intake of breadfruit strengthens hair roots and stimulates hair growth. The vegetable is a very good option for one who looks for healthy and thick hair.

10. Breadfruit prevents hair disorders such as dandruff effectively (9). Concisely, it is an excellent natural treatment for hair thinning.

Top 7 Health Benefits of Blueberries

Blueberry Nutrition Facts
Blueberries are one of the most nutrient-dense foods in the world and contain large levels and a broad range of antioxidants. The ORAC score of blueberries is an incredible 9,621, which makes it one of the highest antioxidant foods in the world. Consuming just one cup of blueberries provides the following nutrients:

Resveratrol
Gallic acid
Lutein
Zeaxanthin
Vitamin K (36 percent DV)
Vitamin C (25 percent DV)
Manganese (25 percent DV)
Fiber (17 percent DV)Top 7 Health Benefits of Blueberries

After learning about the nutritional facts of blueberries, I’m sure you can see how challenging it was to narrow down the top health benefits of blueberries to just seven. But after some extensive research, I feel pretty confident that this list does the mighty purple fruit justice!

1.Combat aging
Antioxidants are your best friend to keep Father Time at bay. They help reverse damage done by toxins and free radicals and help your body defend itself against dangerous pathogens.

Not only are blueberries rich in antioxidants as a whole, but they are especially rich in proanthocyanidins, which have been observed to have additional anti-aging properties in several animal studies.

Much of the research has linked this to the ability of proanthocyanidins to reverse inflammation, the No. 1 of chronic disease in the world. Inflammation is at the root of most diseases and taxes the body like no other — it causes heart disease, diabetes, cancer and almost every illness known to man.

2.Boost the Brain
Because they contain such a high amount of phenols, particularly gallic acid, blueberries are known as “neuro-protective agents.” According to researchers from Iran, this means that they can literally protect our brains from degeneration, neurotoxicity and oxidative stress.

Some other foods high in gallic acid are known for their brain power as well. Brain foods that boost focus and memory include:

Blackberries
Cashews
Hazelnuts
Mangos
Plums
Strawberries
Green tea
Red wine
Another study found that consuming more blueberries slowed cognitive decline and improved memory and motor function. The scientists in this study believed these results were due to the antioxidants in blueberries that protect the body from oxidative stress and reduce inflammation.

3.Fight Cancer
Clinical studies have even discovered that, unlike radiation and chemotherapy strategies, gallic acid-rich foods like blueberries can kill cancer without harming healthy cells!

For instance, the Journal of Biochemical and Molecular Toxicology published a study evaluating the anticancer effects gallic acid has on breast cancer cells. Like countless studies before, researchers discovered that blueberries and gallic acid slow and even destroy breast cancer.

Blueberry benefits cancer primarily due to their wide range of antioxidants, with gallic acid the primary and resveratrol also offering support.

4.Support Digestion
Being a natural source of soluble and insoluble fiber, blueberries can help regulate your gastrointestinal track by just eating a couple handfuls a day.

In fact, University of Maine researcher Vivian Chi-Hua Wu states that, “Addition of wild blueberries to diet can alter the balance of gut microbe in favor of members of the Actinobacteria phylum.” Wu and her team discovered that wild blueberries have prebiotic potential, which promotes growth of good bacteria (probiotics) in the colon and promotes digestive and health benefit.

5.Promote Heart Health
The journal Circulation published a study showing that eating strawberries and blueberries together has a superpower tag-team effect that actually decreases your risk of heart attack by up to 33 percent.

After conducting research with more than 93,000 women 25 to 42 years of age, they did not observe this type of benefit in other types of antioxidants that were studied. Blueberry health benefits have also been shown to lower LDL cholesterol naturally, raise HDL cholesterol and lower blood pressure naturally.

6.Benefit the Skin
Blueberry extract skin care products are becoming very popular around the world. It’s been reported that the wide spectrum of vitamins and minerals help restore hormone balance, which counteracts acne. That makes blueberries an excellent home remedy for acne.

Also, blueberries contain resveratrol, which is proven to reduce damage from over-sun exposure and can naturally darken your skin. Along with blueberry skin benefits, they have also been shown to naturally treat macular degeneration and improve vision.

7.Aid Weight Loss
Being low in calories, low on the glycemic index and high in fiber, everyone has at three reasons to eat blueberries to lose weight! According to the Mayo Clinic:

Because low glycemic index foods are absorbed more slowly, they stay in your digestive tract longer. This is why these foods are sometimes called slow carbs. These foods may help control appetite and delay hunger cues, which can help with weight management. Balanced blood sugar also can help reduce the risk of insulin resistance.

7 Health Benefits Of Blackcurrant

The blackcurrant (Ribes nigrum) is a woody shrub in the Grossulariaceae family. The plant is native to parts of central and northern Europe and northern Asia, where the soil is damp and fertile. Blackcurrant can be eaten fresh, but its strong, tart flavor requires sweetening to be palatable. This is why the berries are usually cooked with a variety of sweet or savory dishes. They are also used to make jams, jellies, and syrups.

Here are 7 health benefits of the blackcurrant.

1.Blackcurrant has a lower glycemic index value.
The glycemic index (GI) ranks food and drinks based on their blood sugar increase potential. Foods high on the glycemic index (such as white rice and white bread) will break down quickly and cause blood sugar and insulin level spikes after meals, which is followed by rapidly dropping blood sugar levels. The sugar from blackcurrant is slowly absorbed into the bloodstream, which prevents sugar crashes, sugar cravings, and mood swings. Those with type 2 diabetes pay attention to their blood sugar levels.

2.Blackcurrant can help individuals fight infections.
One cup of blackcurrant contains 338 percent of the vitamin C daily requirements. Vitamin C is a potent natural water-soluble antioxidant that helps the body develop resistance against infectious agents and eliminates cancer-causing free radicals in the body.

3.Blackcurrant can be great for your hair and skin.
Adequate vitamin C intake does not only improve the immune system but can also create and maintain collagen, an essential protein found in hair and skin. Also, blackcurrant contains vitamin A to keep the hair moisturized through increased sebum production.

4.Blackcurrant can assist in antioxidant defense.
One cup of blackcurrants contains 14 percent of the mineral manganese, which is an essential cofactor in some enzymes necessary in antioxidant defenses.

5.Blackcurrant can assist in red blood cell formation. 
Copper and iron are essential for the new blood cell formation. A deficiency in iron can lead to anemia, fatigue, and muscular weakness.

6.Blackcurrant can help you sleep better at night.
Blackcurrant can help an individual sleep with its high content of magnesium, which is a mineral that is directly linked to improving the quality, duration, and tranquility of sleep. Blackcurrant also helps regulate the metabolism, to help reduce sleep disorders and the occurrence of insomnia.

7.Blackcurrant may help improve your digestive system.
The daily recommended dietary fiber intake for men and women are 38 grams and 25 grams, respectively. Dietary fiber can help prevent constipation, making one’s bowel movement easier to manage. Fiber can also scrape cholesterol out of the arteries and blood vessels.

7 Wonderful Benefits of Banana

Benefits of Banana

A look into the nutritional breakdown of bananas and it reveals the following: per 100 grams, it contains 0.3 gm total fat, zero cholesterol, 1 mg salt, about 360 mg potassium, 2.6 gm dietary fiber, 12 gm sugar and 1.1 gm protein. If you still need reasons as to why you must include bananas in your diet, here are some -

1. High Fiber Content
Banana is loaded with fiber, both soluble and insoluble. The soluble fiber has the tendency to slow down digestion and keep you feeling full for a longer time. Which is why bananas are often included in a breakfast meal so that you can start about your day without having to worry about the next meal.

2. Heart Health
High fiber foods are said to be good for the heart. According to a study done by University of Leeds in UK, increasing consumption of fiber-rich foods such as bananas can lower risk of both cardiovascular disease (CVD) and coronary heart disease (CHD).

3. Ease in Digestion
According to Ayurveda, banana has a sweet and sour taste. The sweet taste is said to bring about a sense of heaviness but the sour taste is known to stimulate agni (the digestive juices), thereby supporting digestion and helping in building up metabolism.

4. Powerhouse of Nutrients
Banana is a heavyweight when it comes to nutrition. It is loaded with essential vitamins and minerals such as potassium, calcium, manganese, magnesium, iron, folate, niacin, riboflavin, and B6. These all contribute to the proper functioning of the body and keeping you healthy.
                                                                                                                                   5. High Source of Potassium                                                                                   The high content of potassium in bananas makes it a super fruit. This mineral is known for its numerous health benefiting properties - it helps in regulating heartbeat, blood pressure, and keeps the brain alert.

6. Blood Pressure
It is a known fact that salt is the evil when it comes to high blood pressure. Bananas have low salt content and high potassium content, and these properties contribute to making it ideal for those undergoing this condition.

7. Helps Fight Anaemia
Due to the high iron content in bananas, they are good for those suffering from anaemia. Anaemia is a condition where there is a decrease in the number of red blood cells or haemoglobin in the blood. This leads to fatigue, shortness of breath, and paleness

12 possible health benefits of avocados

12 possible health benefits of avocados
Eating a diet that contains plenty of fruits and vegetables of all kinds has long been associated with a reduced risk of many lifestyle-related health conditions. Numerous studies have found that a predominantly plant-based diet that includes foods such as avocados can help to decrease the risk of obesity, diabetes, heart disease, and overall mortality while promoting a healthy complexion and hair, increased energy, and overall lower weight.

1. Avocados are nutrient rich

According to the USDA National Nutrient Database, one serving (one-fifth of an avocado, approximately 40 grams) contains:

Avocado stoned and destoned
Avocados are rich in vitamins and minerals.
64 calories
almost 6 grams of fat
3.4 grams of carbohydrate
less than a gram of sugar
almost 3 grams of fiber
Avocados are a great source of vitamins C, E, K, and B-6, as well as riboflavin, niacin, folate, pantothenic acid, magnesium, and potassium. They also provide lutein, beta-carotene, and omega-3 fatty acids.
Although most of the calories in an avocado come from fat, don't shy away! Avocados are full of healthy, beneficial fats that help to keep you full and satiated. When you consume fat, your brain receives a signal to turn off your appetite. Eating fat slows the breakdown of carbohydrates, which helps to keep sugar levels in the blood stable.
Fat is essential for every single cell in the body. Eating healthy fats supports skin health, enhances the absorption of fat-soluble vitamins, minerals, and other nutrients, and may even help boost the immune system.

2. Healthy for the heart
Avocados contain 25 milligrams per ounce of a natural plant sterol called beta-sitosterol. Regular consumption of beta-sitosterol and other plant sterols has been seen to help maintain healthy cholesterol levels.

3. Great for vision
Avocados contain lutein and zeaxanthin, two phytochemicals that are especially concentrated in the tissues in the eyes where they provide antioxidant protection to help minimize damage, including from ultraviolet light.
As the monounsaturated fatty acids in avocados also support the absorption of other beneficial fat-soluble antioxidants, such as beta-carotene, adding avocados to your diet may help to reduce the risk of developing age-related macular degeneration.

4. Osteoporosis prevention
Man with knee pain
Vitamin K is essential for bone health.
Half of an avocado provides approximately 25 percent of the daily recommended intake of vitamin K.\This nutrient is often overlooked, but is essential for bone health.
Vitamin K is often overshadowed by calcium and vitamin D when thinking of nutrients important for maintaining healthy bones, however, eating a diet with adequate vitamin K can support bone health by increasing calcium absorption and reducing urinary excretion of calcium.

5. Cancer
Adequate intake of folate from food has shown promise in protecting against colon, stomach, pancreatic, and cervical cancers.
Although the mechanism behind this apparent reduction in risk is currently unknown, researchers believe that folate protects against undesirable mutations in DNA and RNA during cell division.
Avocados may even have a role to play in cancer treatment, with some research finding that phytochemicals extracted from avocado can selectively inhibit the growth of precancerous and cancerous cells and cause the death of cancer cells, while encouraging the proliferation of immune system cells called lymphocytes.
These phytochemicals have also been shown to decrease chromosomal damage caused by cyclophosphamide, a chemotherapy drug.

6. Healthy babies
baby breast-feeding
Folate is also known as folic acid.
Folate is extremely important for a healthy pregnancy.
Adequate intake reduces the risk of miscarriage and neural tube defects.
Recent research from McGill University found a 30 percent higher incidence of a variety of birth defects in baby mice conceived using sperm from mice with a folate deficiency compared with mice conceived using sperm from mice with adequate folate levels.

7. Lower risk of depression
Foods containing high levels of folate may help to decrease the risk of depression because folate helps to prevent the build-up of homocysteine, a substance that can impair circulation and delivery of nutrients to the brain.
Excess homocysteine can also interfere with the production of serotonin, dopamine, and norepinephrine, which regulate mood, sleep, and appetite.

8. Improved digestion
Despite its creamy texture, an avocado is actually high in fiber with approximately 6-7 grams per half fruit.
Eating foods with natural fiber can help prevent constipation, maintain a healthy digestive tract, and lower the risk of colon cancer.

9. Natural detoxification
Adequate fiber promotes regular bowel movements, which are crucial for the daily excretion of toxins through the bile and stool.
Recent studies have shown that dietary fiber may also play a role in regulating the immune system and inflammation.

10. Osteoporosis treatment
Substances called saponins, found in avocados, soy and some other plant foods, are associated with relief of symptoms in knee osteoarthritis, with further research planned to determine the long-term effects of isolated extracts.

11. Antimicrobial action
Avocados contain substances that have antimicrobial activity, particularly against Escherichia coli, a leading cause of food poisoning.

12. Protection from chronic disease
According to the Department of Internal Medicine and Nutritional Sciences Program of the University of Kentucky, high fiber intakes are associated with significantly lower risks of developing coronary heart disease, stroke, hypertension, diabetes, obesity, and certain gastrointestinal diseases. Increased fiber intake has also been shown to lower blood pressure and cholesterol levels, improve insulin sensitivity, and enhance weight loss for obese individuals.

15 Super Apricot Benefits for Health

Health Benefits of Apricot is very important to know since it is have good nutrients for human body. Providing many kinds of vitamins and minerals, apricots are useful in maintaining your help and preventing your body from many diseases including constipation, cancer, indigestion and even skin problems. Here are some amazing benefits of apricots both for your health and skin.

apricot

1.Treating Cancer
Containing antioxidant and carotenoids, apricots are great in treating cancer, especially the seeds. Many diseases are caused by free radicals, so by addressing them the antioxidant and carotenoids are preventing your body from cancer cells. The kernels are known for their effectiveness in preventing cancer by controlling the free radicals and reducing the cancerous risks. The healthy cells in your body can be maintained while the free radicals are neutralized. Commonly caused by the environment such as UV rays, pollution and smoke, free radicals are also harmful for your skin. Antioxidants coming from vitamin C and A in apricots are excellent for protecting your health.

2.Addressing Constipation
The high level of fiber in apricots can help your bowel move smoothly. The laxative properties, which are cellulose and pectin, are also effective in preventing constipation. Both dried and fresh apricots come with fiber that can support the digestive juices and gastric to more effectively absorbing nutrients while processing the foods easily. Soluble fiber in apricots can be easily dissolved in your body melting into gel and breaking fatty acids. These acids work in stimulating the bowel to move easier and digest food particles.

3.Supporting Healthy Heart
One of the causes of heart disease is high cholesterol and apricot is good in doing the job to keep your cholesterol low with its fiber. Not only the fiber, but also the potassium and vitamin C in apricot is working together to support your healthy heart by fighting the free radicals and lowering blood pressure. With low cholesterol, stabilized blood pressure and protection from free radicals, your heart’s health can be well boosted. You can simply consume it about half a cup daily to reap the benefits.


4.Treating Anemia
Anemia is a condition when your body experiencing iron deficiency. Some common anemia symptoms are fatigue, weakness, dizziness, nausea, digestive problems and light headedness. This happens because iron is very important to support the formation of your red blood cell. This blood self itself is working by re-oxygenating your body and let all organ systems work properly. So when your body is lacking of iron, it leads to anemia. Apricot is rich in iron and copper and both of them are metabolism boosters. The type of iron contained in apricot is non-heme iron, which is also presented in other kinds of dried fruits, this iron can’t be easily absorbed by your body so that it stays longer and it makes its function becoming more efficient. Moreover, apricot is also containing vitamin C, which is helpful in nutrients absorption, so when your body is ready to absorb, it will absorb the iron better.

5.Promoting Bone Health
Your bones need calcium, iron, manganese, phosphorus and copper and apricot is here to provide those all essential minerals. So if you want to make your bones healthy and dense, eat apricots to give them more nutrients. This can be a good way to prevent any bone diseases caused by age such as osteoporosis. One of the causes of osteoporosis is because your bones lacking of calcium, which plays a very important role in promoting the health. However, without potassium, calcium can’t be easily absorbed by your body. Apricot makes it easier for your body to get many important nutrients by providing potassium as well. So you grab half a cup of this amazing dried fruit to keep your bones healthy.

6.Preventing Vision Disorder
Older people tend to suffer from vision disorder and it is commonly caused by macular degeneration. Before such thing happens, you should protect your vision by giving it enough beta carotene and vitamin A, which are important for your eyes. Such vision illness risks can be reduced when your eyes are healthy and given nutrition.  They work by strengthening the optic nerves so that many eye diseases can be prevented.

7.Treating Asthma
Since apricot is containing essential oil, this fruit is great for treating asthma by relieving your lings from any pressure. Not only treating, eating apricot can prevent asthma from attacking. If you are suffering from other ling disorders such as bronchitis, apricot can be included in the treatment as well.

8.Relieving Fever
People suffering from fever can be caused by the lacking of minerals and vitamins in the body, so eating apricots that come with a full package of nutrients can be a good treatment. You can steam apricot to give your body soothing effect that reduces the heat temperature. Even when you are not suffering from fever, apricot can still do the same towards your body temperature. Moreover, it has anti-inflammatory properties that support fever recovery.

9.Reducing Weight
Apricot is rich in fiber and this is very helpful for supporting your diet plan. Furthermore, this is low in calorie, which means you don’t have to worry about adding weight when trying to fill your stomach with its fiber. You can use it as a healthy snack between meals to keep you full without eating too much calories. The high content of fiber and the low level of calorie along with the minerals from apricot are just excellent for helping you cut some kilos.

10.Stabilizing Fluid Level
The cells in your body can work properly when the fluid inside is balanced. Apricot contains electrolyte that can balance fluid by distributing the energy to the other organs in your body. When the level of fluid is stable, your muscles can expand better. This will prevent you from having cramps as the energy and blood is pumped properly. The content of sodium and potassium are the reasons why this fruit is able in balancing the fluid level.

11.Great Food for Babies
Starting from six months baby are safe to eat apricots, both dried and fresh. You can bake steam or blanch the apricots to soften the texture for easy digestion. This fruit is great for their growth as apricots containing many kinds of nutrients.

12.Slowing Down Aging Signs
So not only for your health, but also for your skin apricot provides the benefits. Some essential nutrients skin need are vitamin C, A and antioxidants. These all essential nutrients are available in a good amount inside apricots. Antioxidant is known for its ability in to fight free radicals that can make your skin aging faster. By providing enough antioxidants to your skin, the dead skin layer can be replace with a new one making aging signs prevented and eliminated. The function of vitamin A is to protect your skin from some disorders such as acne and keep it flawless. So the combination of these excellent skin nutrients will give you healthier skin.

13.Leading to Smoother Skin
If you want your skin smoother without using chemical products that might provide severe side effects at the end, go with apricot oil that can make your skin soft, smooth and supple. This kind of oil is easy to absorb and it won’t make your skin oily even if it comes in a form of oil. You can also buy scrubs containing apricots to get such effect on your skin.

14.Maintaining Healthy Skin
Most important Apricot benefits for beauty is for skin. Free radicals are bad both for your health and skin. They tend to damage your body and cause many kinds of diseases coming. It also happens to your skin. When it is exposed with too much free radical, some issues could come up. Antioxidant is free radicals fighter and this is available in a high amount inside apricot. By consuming apricots, you can boost your immune system to protect your health while keeping your skin healthy and beautiful.

15.Addressing Skin Disorders
While applying apricot oil is beneficial for making your skin smoother, this is also helpful in treating several skin disorders such as itching, eczema or other irritation-related conditions. The richness of vitamin, which contains around 60 percent of recommended daily intake, is one of the reasons why apricot oil is excellent for skin. Moreover, the vitamin is supported with antioxidants to make this fruit more powerful in addressing various disorders especially age-related issues.

15 Health Benefits of Eating Apples

What makes apples so great?
In 2004, USDA scientists investigated over 100 foods to measure their antioxidant concentration per serving size. Two apples’Red Delicious and Granny Smith’ranked 12th and 13th respectively. Antioxidants are disease-fighting compounds. Scientists believe these compounds help prevent and repair oxidation damage that happens during normal cell activity. Apples are also full of a fibre called pectin – a medium-sized apple contains about 4 grams of fibre. Pectin is classed as a soluble, fermentable and viscous fibre, a combination that gives it a huge list of health benefits.

1. Get 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.

2. Avoid Alzheimer’s
A new study performed on mice shows that drinking apple juice could keep Alzheimer’s away and fight the effects of aging 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.

3. Protect against Parkinson’s
Research has shown that people who eat fruits and other high-fibre 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.                                                                                                                                                                                                               4. Curb all sorts of cancers
Scientists from the American Association for Cancer Research, among others, agree that the consumption of flavonol-rich apples could help reduce your risk of developing pancreatic cancer by up to 23 per cent. Researchers at Cornell University have identified several compounds – triterpenoids – in apple peel that have potent anti-growth activities against cancer cells in the liver, colon and breast. Their earlier research found that extracts from whole apples can reduce the number and size of mammary tumours in rats. Meanwhile, the National Cancer Institute in the U.S. has recommended a high fibre intake to reduce the risk of colorectal cancer.

5. 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 fibre, the key to blunting blood sugar swings.

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

7. Get a healthier heart
An extensive body of research has 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.

8. Prevent gallstones
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 fibre to help you control your weight and cholesterol levels.

9. Beat diarrhea and constipation
Whether you can’t go to the bathroom or you just can’t stop, fibre found in apples can help. Fibre 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.

10. Neutralize irritable bowel syndrome
Irritable bowel syndrome is characterized by constipation, diarrhea, and abdominal pain and bloating. To control these symptoms doctors recommend staying away from dairy and fatty foods while including a high intake of fibre in your diet.

11. Avert hemorrhoids
Hemorrhoids 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 hemorrhoids.

12. 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 fibre. Foods high in fibre will fill you up without costing you too many calories.

13. Detoxify your liver
We’re constantly consuming toxins, whether it is from drinks or food, and your liver is responsible for clearing these toxins out of your body. Many doctors are skeptical of fad detox diets, saying they have the potential to do more harm than good. Luckily, one of the best – and easiest – things you can eat to help detoxify your liver is fruits – like apples.

14. 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.

15. Prevent cataracts
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

Top 15 acerola health benefits

 Acerola, scientifically known as Malpighia Glabra/Emarginata, is a bright red juicy berry with lots of seeds, good taste and numerous health as well as medicinal benefits. It is used worldwide as an effective remedy for common cold, hay fever, depression, gum infection, tooth decay, and several other health issues. But thorough researches have revealed that it can be consumed to get rid of a number of chronic and deadly diseases too.Acerola comes packed with nutrients, which helps to keep the body fit and disease-free. Here are the top 15 acerola health benefits:                                                                                                                                                                                                  
1. Vitamin C Supplement:
Acerola is widely known for its high level of Vitamin C content. It contains the second highest amount of Vitamin C right after the neuro-protective berry ‘camu camu’. Consumption of only a couple of these berries can fulfill our recommended daily intake of Vitamin C. Moreover, about 180 ml of acerola juice contains as much as vitamin C present in 14 liters of orange juice.                                                                                                                                                                                                                                           2.Prevents Scurvy:
Being a rich source of Vitamin C, acerola can put a stop to scurvy, which is caused due to the deficiency of this vitamin.

                                                                                                                                               3.Vitamin A Supplement:

The Vitamin A content of a small acerola berry is equal to that of a full-sized carrot! We can easily fulfill our daily needs of this vitamin by eating 1 or 2 acerola a day. So, it can be used as a natural Vitamin A supplement too                                                                                                                                                                                                                           4. Boosts Visionary Health:
Because of its high level of Vitamin A content, it helps in making our vision better. It also                                                                                                                                                   5. Provides Essential Nutrients:
Apart from Vitamins C and A, acerola is also loaded with several other nutrients that are essential for maintaining the normal functionality of our system. These include B-Vitamins (B1 or thiamine, B2 or riboflavin, B3 or niacin, B5 of pantothenic acid, B9 or folic acid, etc.) minerals and electrolytes (iron, magnesium, potassium, calcium, zinc, copper, phosphorus, etc.), malic acid, sugars (sucrose, fructose, dextrose, etc.), dietary fiber, protein, lipids, fatty acids, and so on.                                                                                                                                                                                                                                    6. Rich In Antioxidants:
Acerola is packed with polyphenolic anthocyanidin compounds, such as ferulic acid, quercetin, tannins, chlorogenic acid, cyanidin-3-glycoside, and many more, which offer excellent antioxidant properties. Moreover, the Vitamins A and C in the acerola juice concentrate work as natural antioxidants. All these help in preventing infections and cellular aging by making the blood free from harmful free radicals.                                                                                                                                                                                         7. Enhances Immunity:
The antioxidants, especially the phyto-chemical compounds as well as Vitamin C, present in the berry play a key role in making our immune system stronger. It eventually helps us stay away from inflammation, degenerative diseases, cancers, etc.                                                                                                                                                                     8. Increases Collagen Production:

Studies have found that the Vitamin C content of acerola can produce sufficient collagen in our body, which is necessary for combating aging and enhancing the performances of sports persons.                                     

                                                                                                                                               9. Improves Metabolism:
As said earlier, acerola comprises a good amount of B-complex vitamins, which assist our metabolism and makes the digestion of carbohydrates, proteins and fats much easier.                                                                                                                                                                                                                                                                                      10. Less Gastrointestinal Issues:
The high dietary fiber content of the berry can keep our entire gastrointestinal system healthy by facilitating bowel movements and cleansing the intestines. Therefore, it treats digestive issues, such as constipation, diarrhea, dysentery, etc.

11. Offers Better Cardiac Health:
Acerola is capable of keeping our cardiovascular system strong by regulating the blood pressure level and normalizing the heart rhythm. The extract of the berry is also known to put off coronary artery diseases, atherosclerosis, thrombosis, etc.

12. Reduces Blood Sugar Level:
It is already said that the acerola berries contain lots of antioxidants including chlorogenic acid. When taken in the form of acerola juice benefits in controlling glucose level in our bloodstream, thus reduces the risks of hyperglycemia, diabetes mellitus and type-2 diabetes.

13. Fights Against Oxidative Stress:
Acerola extract is very helpful in fighting against ‘Oxidative Stress’, which prevents premature aging. It is beneficial for keeping a number of fatal diseases at bay.

14. Prevents Lung Cancer:
The acerola fruit has shown its efficiency in treating lung cancer by decelerating and stopping the abnormal growth of cancerous cells in the organ.

15. Promotes Weight Loss:
Being extremely low in fat and calories, acerola helps lose excess body weight. Moreover, it boosts metabolism and provides required nutrition to our cells, which are needed to control obesity and achieve optimum health. So, include acerola in your regular diet today and give yourself a significant health boost!