As you know apples are one of the widely produced fruits in the world. Many scientists use Apple juices and extracts, in different studies due to the high content of various phytochemicals. You will be amazed to hear the potential of these phytochemicals in reducing disease risk and improving health. This is why some researches pay huge attention on apples for new product development sectors, scientists, nutritionists, and day- to day consumers.

Nutrient composition of Apple

 Basically apples consists of  Carbohydrates ,proteins ,soluble and insoluble fibres  and vitamin C. In addition it mainly of have many phytochemicals  including,

• Catechins
• Quercetin,
• Phloridzin
• Anthocyanin
• Chlorogenic acid etc.

All these compounds possess strong antioxidant properties.

This phytochemical composition varies between different varieties of apples. Particularly this can be changed slightly during the maturation stage and Ripening stage of the fruit. Besides Storage and processing also has considerable effects on phytochemicals. So you should remember that, the amount of phytochemicals in taken to your body changes with the variety and the storage and processing conditions of apples.(1)

Many of the phytochemicals in apples belong to the polyphenol category. Most of the polyphenols belong to the flavonoid group. You may have heard how important polyphenols in our health. That’s why most scientists consider apples as a very good phytochemical reservoir. Those main polyphenols present in the apples include :

• Hydroxycinnamic acids
• Flavanols (Procyanidins and epicatechins)
• Dihydrochalcones
• Flavonols etc.

Antioxidant activity 

• When considering the antioxidants in apples, it has been found that apple peels have the highest potential antioxidant activity which can prevent the growth of colon and liver cancer cells.
• It has been  found that total antioxidant activity of apples is 15 times of vitamin C with the peel was
• Although Vitamin C is considered a powerful antioxidant, researchers reveal that all of the antioxidant activity of apples comes from a  wide range of other compounds including flavonols and flavanoids. Among them, Vitamin C contributed only to 0.4% of total antioxidant activity.(2)

What are the Functional and health benefits of Apples??

Most people eat apples as a day-to-day food. Have you ever thought how far apples can affect your health? You will be thrilled to see the results.

01. Apples for Prevention of cancer

Most probably You are not aware of how many disorders that you can prevent with the consumption of apples. Well, cancer is one of them. Some scientists suggest that apples have the ability to prevent the occurrence of cancers like,(3,4)

• Lung cancer
• Colon cancer
• Stomach cancer
• Ovary cancer  
• Breast cancer in the human body.

Studies on anticancer effects

There were many studies focusing on experimenting with the anticancer effects of apples. Do you know why? Because Apples are rich in anthocyanins. In certain studies when apple peel extracts rich with anthocyanin, given to cancer patients, it showed a significant reduction in cell proliferation of cancer cells in a dose-dependent manner. (3,4)

Particularly in those experiments, the scientists found that at considerably very low concentrations like 45µg/ml (Micrograms)a 50% inhibition can happen and total inhibition can be taken place at a concentration of 70 µg/ml. 

Furthermore, it was revealed that these extracts controlled some signal pathways of different enzymes involved in polyamine biosynthesis which act as potential regulators of cancer and also regulated some enzymes related to cancer. (3,4)

Examples

• In one investigation among ten fruits rich in anthocyanin fractions, apple showed the most significant reduction of cell proliferation ( multiplication of cancer cells )of cancer cells .Especially this was observed for breast cancer cells. So If you are a woman within the age of 30-50 better to consume apples as a habit. You won’t regret it!
• If you consume more apples, catechins along with other bioactive compounds in apples can reduce the risk of lung cancer in your body. You will get better results if apples are consumed along with onions in the diet.
• Apart from above, the phenolic mixtures of crushed and extracted juice of apples can also prevent the oxidative damage on colonic cells, Which may protect you from colon cancer. The most active compound here is the procyanidins (A form of flavonoid.produced by catechins and epicatechins) and pectins. 

Now you know how important apples in the diet. Consume more apples in a healthy way and prevent your body from cancer.

02. How apples prevent cardiovascular diseases??

Consuming apples will prevent your body from diseases related to heart health. First, we’ll see what    Conditions could be prevented. It includes :

• Coronary artery disease
• Angina pectoris
• Myocardial infarction
• Stroke.

Flavonoids in apples have an inverse association with coronary mortality. This is how the importance of dietary intake of apples come into existence. Research Studies of several experts suggest that daily intake of apples can significantly reduce the risk of coronary mortality in women compared to men.

Now there is a huge emphasis in the world towards examining the causative factors for Non-communicable diseases. However, as you know cardiovascular disorders are one of the common non-communicable diseases that cause death in a higher percentage of the world population. (5)

You may have used to fast foods in your day-to-day food consumption. But Note that, these foods will result in cellular damage in your body tissues. This may be an initiating factor for a number of chronic diseases. During oxidative damage, there can be disruptions in DNA, lipids,  protein, and other cellular compounds. (5)

How apples prevent those damages??

Apples are rich in dietary antioxidants. They down-regulate lipid peroxidation reactions by increasing the potential to scavenge free radicals in the body. This reduces the risk of cardiovascular diseases in your body. Besides apple consumption can lower cholesterol levels and low-density lipids(LDL).

Those LDL lipids have a higher tendency in depositing in the blood vessels carrying blood to the heart. So the final result may be heart-related disorders.  Total flavonoid content is considered as the main causative factor for preventing cardiovascular diseases. (5)

According to research experts, Apples along with onions and wines in the diet have better protection against cardiovascular diseases.  Therefore Consume more apples and protect your heart health !!

03. How apples Prevent  Asthma and promote  Pulmonary function

Apples contain phytochemicals such as Vitamin C, retinol,β-carotene, and Vitamin E as antioxidants. They play an important role in asthma prevention. According to early researches, there is an inverse association between Apple consumption on

• Asthma 
• Chronic pulmonary disease
• Emphysema
• Bronchitis.

Recent Findings

Recent findings suggest that  consumption of about 30g of apple per day associated with a 10% reduction of Asthma risk and related symptoms. Although apples contain many flavonoids such as flavones, flavonols, and catechins.

When considering effects on asthma, these compounds said to have less importance. You may wonder, then what compounds have asthma preventing properties? The answer is still pending.

Some scientists believe that these properties in apple responsible for asthma and pulmonary disease prevention are a complex cluster.It may be a combination of of known phytochemicals and that of unknown compounds.BUt they haven’t been identified yet. (6)

04. Apples and cognitive health

Do you ever wonder that apples have an effect on your cognitive health? Most probably answer is No. But there is growing evidence suggesting that dietary intakes of apples are related to cognitive decline and the risk of neurodegenerative diseases. According to recent research findings  they say that,

• You can reduce the risk associated with Alzheimer’s disease by drinking concentrated apple juice.
• Apart from that impaired cognitive performance can also be reduced by the consumption of an apple juice concentrate. Significant improvements can be observed in cognitive performance. (7)

05. Apples Against Type 2 Diabetes 

Surely You can reduce your blood sugar level through apple consumption. There is an inverse relationship between apple consumption and diabetes. Apples have been identified as one of the protective flavonoid-rich food that can reduce type 2 diabetes.

But according to some researcher’s views, the protective effect is mostly associated with catechins or polyphenolic components, not only with flavonoids. (8)

how apples prevent diabetes??

These catechins or polyphenolic compounds preserve pancreatic cell function and thereby reduce the oxidative tissue damage.

 In addition, dihydrochalcones in apples can inhibit glucose transporters in the intestine to down-regulate glucose response.

Clearly These factors will  give you proof about  why we consider apple as an  important fruit against diabetes

06. Apples Gastrointestinal protection from drugs

Surely Apples have potential effects on curing the injuries that happen to the intestinal mucosa. These are most possibly occur through inflammatory effects of drugs. The compounds responsible for these beneficial effects are polyphenols.

It’s obvious that Phenolic rich extracts of apples can protect gastric epithelial cells from oxidative damage. And also these apple extracts can scavenge nitrogen oxides. Clearly this is done by releasing some special compounds to saliva. It is also one of the gastroprotective effects of apples. (9)

Apple is a cheap and highly available fruit. Arrange your diet in a way that you can increase the apple consumption and enjoy the health benefits for better wellbeing!!

Mangoes are tropical stone fruits, plump and oval in shape. The global production of mango is concentrated in Asia and India. There are over thousands of mango varieties available worldwide. Among them, Mangifera indica is considered as the main variety.

Other than this there are other main varieties such as kent, Keitt, Osteen , Haden, Valencia pride, etc. Among the all mango varieties ‘Alphonso’ mango variety is considered as the king of mango varieties due to its flavor, sweetness, and nutrient richness. The top mango producing countries are India, China, Thailand, and Mexico. So, with these details, in this article, we mainly focus on the health benefits of mango.

02. Nutrition Profile of Mango

One cup or 165g of mango can provide approximately  Sufficient amounts of dietary requirements of sugar, dietary fiber,  vitamin C, magnesium and potassium. And also it is a good source of carotenoids (Vitamin A) and polyphenols including flavonoids like quercetin and phenolic acids like mangiferin and gallic acid. These compounds have anti-inflammatory effects.

03. Health Benefits of Mango

1. Prevent Heart diseases

Cardiovascular disease is a leading global health issue in the world. In Us, one person is dying every second from this disease and around 647,000 are dying each year due to this disease. It’s 1 of every 4 deaths. [1]

This way you can understand how much people are falling in this disease and must know the reasons for this disease. This is a condition of blocking blood vessels in the heart and this may cause chest pain, heart attacks, or Stroke. [2]

There are many types of heart diseases,

• Symptoms of heart disease in your blood vessels (atherosclerotic disease)
• Heart disease symptoms caused by abnormal heartbeats (heart arrhythmias) (0)
• Heart disease symptoms caused by heart defects
• Heart disease symptoms caused by weak heart muscle (dilated cardiomyopathy)
• Heart disease symptoms caused by heart infections
• Heart disease symptoms caused by valvular heart disease

When considering Mango, It has a great ability in preventing heart diseases. In addition to the above nutrient status, mango contains no fat or cholesterol as  It is scientifically proven that mean intake of total fats, saturated fatty acids (SFA) monounsaturated fatty acids (MUFA), cholesterol and total carbohydrates comparatively reduced with mango consumption which helps in preventing heart diseases. [3]

2.Prevent Cancers

Phenolic compounds and ascorbic acid have antioxidant properties and they perform free radical scavenging activities which are important in preventing cancer induction.

3.Regulate blood pressure

In addition to that  Sugars, magnesium, potassium, vitamin E, Vitamin C, and dietary fibers are increased with consumption of mangoes while intake of sodium will be reduced. Increased intake of dietary fiber will regulate serum cholesterol levels, blood pressure, and blood sugar levels. Reduced sodium levels in the body prevent the risk of cardiovascular diseases thus mango can be considered as a  sodium low fruit.

03. Bioactive compounds and functional benefits

Different parts of mango plants contain important bioactive compounds that are beneficial for human health. Stem bark yields Mangostin, 29-hydroxy mangiferonic acid and mangiferin, flower yield alkyl gallates. The root of mango contains the chromones while the leaf and flower yield an essential oil containing humulene, ocimene,  elements, and many others.

Fruit pulp contains vitamins A and C, β-carotene and xanthophylls. These bioactive compounds are used to treat several diseases such as diarrhea, dysentery, anemia, asthma, bronchitis, cough, hypertension and insomnia. All these parts are used to treat tumors, snakebites, datura poisoning etc.

In addition, several kinds of research conducted on mango reveal that It has anti-diabetic effects, an aqueous extract of the leaves possess hypoglycaemic activity. The mode of action is the intestinal reduction in the absorption of glucose. The results of this research also suggest that mango flour can possibly help in the treatment of diabetes.

Studies on mangiferin shown to have effects against Herpes simplex virus and to inhibit replication within cells and to antagonize the cytopathic effects of HIV.

When considering antiallergic activities of stem bark components like  Vimang and mangiferin, the study results have proven that natural extract could be successfully used in the treatment of allergic disorders. Mangiferin was the major contribution in the antiallergic effect. In addition to the above effects, mangiferin is responsible for anti-parasitic effects. However it is obvious that most of the functional properties of mango are bounded with mangiferin, hence it can be considered one of the most important functional components in mango.

This way mango helps to keep our life healthy. If you have any question please ask in the comment section below.

References:

https://www.researchgate.net/publication/318823639_Nutritional_Evaluation_of_Different_Mango_Varieties_available_in_Sri_Lanka

https://www.researchgate.net/publication/227096234_Diseases_and_Disorders_of_Mango_and_their_Management

The latest researches reveal that pomegranate peel can be a fruit part of many health benefits. It can reduce risk factors for diseases such as hypoglycemia, high blood pressure level, and cholesterol. In addition to that, it has anti-inflammatory, anti-cancer, and anti-viral and anti-bacterial effects.[1][2]

What are the Phytochemicals in pomegranate peel??

Pomegranate is a rich source of bioactive compounds. However, the pomegranate peel is the richest part of the fruit in terms of phytochemicals. Most of these bioactive compounds available are powerful antioxidants. They are,

• Phenolics 
• Flavonoids
• Tannins
• Anthocyanins etc.

In addition to these, the peel contains many minerals with functional benefits. Sodium, Nitrogen, phosphorous, calcium, magnesium are some highly available minerals with those benefits.

The flavonoids present in the peel include quercetin and kaempferol. While the phenolics acids include ellagic acid, p-coumaric acid,caffeic acid, and chlorogenic acid. In addition to that, it contains anthocyanins and anthocyanidins(pelargonidin, delphinidin-3-O-glucoside, cyanidin, and delphinidin) too.

Peel is rich in polyphenols which gives many desirable antioxidant properties to your body. Among them, Ellagitannins are the most important phenolic compound in peel which gives the anti-oxidant properties. In addition to that, it contains all the amino acids including essential amino acids, specifically proline, leucine, lysine methionine, cysteine, and valine. The only lacking amino acid is tryptophan.

However, the most available compounds in this peel are polyphenolics and ellagitannins. You can use different alcoholic solutions to extract the phytochemical compounds in Pomegranate.[3][4]

The scientists investigate the different uses of pomegranate peel on health. Due to its rich phytochemical profile, you can use it against many diseases. Now let’s have a look at Its antioxidant properties.

What about the antioxidant activity of Pomegranate peel??

Oxidation is one of the dominant causes of non-communicable disease conditions in your body. It can destroy the nutrition quality of your food. Definitely that will result in plenty of ailments in your body. This antioxidant property is the major clue for preventing cardiac disorders ( heart diseases), Inflammation conditions, etc.

Similarly, this antioxidant property is crucial for preventing cancer and scavenging free radicals too. The key compound responsible for super antioxidant activity in the peel is ellagitannins. What are the diseases you can prevent?

How pomegranate peel Protects you from cancer??

Pomegranate peel seems to have healthy effects to prevent cancer due to the many antioxidant properties it possesses. Well, let’s see how pomegranate can prevent cancer. There is a number of cancer types that pomegranate can prevent. [8] They are;

• Prostate cancer
• Skin cancer
• Breast cancer
• Colon cancer
• Lung cancer

Use of herbal extract is a growing trend against cancer now. People like to go for them because of their safety and low cost.

1. Pomegranate peel For prostate cancer

Prostate cancer is a very common cancer type among males. Statistics reveal that, As a proportion to different types of cancers about 20% of the men subject to this cancer. Moreover, Scientists consider it one of the most lethal types of cancers.

What are the main compounds responsible for cancer prevention?? punicalagin, ellagic acid, and gallic acid are the most significant compounds. These phytochemicals in the peel extract can regulate certain proteins that can induce apoptosis and downregulate the proteins that prevent apoptosis. In addition that it can reduce the transmembrane potential of mitochondria. This is a far more significant factor in avoiding cancer.

According to the results of Some scientific studies on animals suggest that pomegranate peel extracts can suppress the viability of the cell lines of prostate cancer. Therefore this peel extract can be a good solution in preventing cancer.[5]

2. Pomegranate peel For Breast cancer

How pomegranate peel can prevent breast cancer? Well, certain studies suggest that Peel extracts together with punicalagin can inhibit breast cancer cell lines. This is done by preventing the proliferation of cancer cells. Punicalagin can induce apoptosis to prevent cancer cell growth.

However, scientists found that organic extracts like ethanol and methanol are best in preventing proliferation. But pomegranate juice has more antioxidants, and therefore high cancer prevention potential. So it’s better to use Juice extracts and peel extracts with genistein to get the best results!![5][6]

3. For lung cancer

How could you prevent lung cancer with pomegranate peel !! let’s see. Lung cancer is the most causative disease for deaths in cancer patients around the world. To prevent lung cancer pomegranate leaf extracts have the best effects. But the peel extracts also have significant potential on that. [1]

Similar to the above chapter, The peel has more phytochemical compounds including punicalagin. Therefore it can prevent the proliferation of cancer cell lines of the lung too.

4. Pomegranate peel for a nice skin??

Solar radiations cause many ailments such as skin cancer, aging, and burns in your skin. pomegranate peel extract has the ability to heal them. Of course, you know why Clearly Because of its natural bioactive compound profile.

These compounds can prevent oxidative reactions on your skin. Furthermore, they can destroy the infection-causing microbes in your skin. Let’s talk about that later. Surely these phytochemicals will heal the pimples, rashes, and acne, etc. Using these peels You can prepare home remedies easily.

• First, remove the peels
• Then Sundry them or use whatever method you like to dry them
• Powder the dry peels
• Now it’s ready!!

Now You can either apply them with yogurt or any other milk. Or else use water or rose water. Doing this regularly twice a week will help your skin to be healthy and pretty.

Moreover, you can use the peels as a moisturizer too. Because It will help to keep the moisture in your skin trapped. Ellagic acid is very important for that. [7]

5. Protect you from microbial  infections

When considering the antimicrobial properties, you can use pomegranate extracts as natural inhibitors of pathogens like  Escherichia coli and Staphylococcus aureus. And also against fungi and bacteria.[8]

Peel has the highest anti-microbial properties, Compared to whole fruit. Ellagitannins and gallic acid are the most dominant compounds responsible for this effect. As the Pomegranate peel is rich with these compounds, you can easily use the peel extracts against microbes. The peel extract of methanol is better for this.

6. to improve your heart health

The oxidation of Low-density lipids and cholesterol (Unhealthy fats) are the major reasons for heart ailments in your body. So the intake of natural extracts of antioxidants as the treatments is an appropriate solution. Clearly, The peel extract is rich with antioxidants and anti-inflammatory compounds. That means it can prevent inflammation and damage to arterial walls.

Some scientists did animal studies on extracts of peel for heart health. They included nearly 15% of the diet with the peel. However, as the end results, they found that the inclusion of peel can change several factors.

• Reduce the harmful cholesterol level
• Decrease the LDL levels
• Improve the HDL levels

As an overall effect, this is very healthy for the heart. Therefore we can conclude that peel extract is a good solution for your heart health. [9][10]

7. Pomegranate peel for your gut health

Scientists say that pomegranate peel has a positive effect on gut microflora. That means the peel extract can prevent the ailments associated with the colon. Peel is richer with polyphenols than the palatable part. The compounds in the peel can affect and destroy harmful microbes in the gut. Therefore on a treatment basis, peel extracts are a better solution.[11]

8. Improves your bone health

How pomegranate peels help the bones??

The phytochemicals like antioxidants and anti-inflammatory agents in the peel can make a favorable microenvironment around the bones. That will prevent bones from inflammation and oxidation. Thereby it will help in preventing osteoporosis.

Furthermore, Antioxidants in pomegranate peel hydrolyze in the intestine by gut microflora. They release punicalagin that facilitates the growth of certain bacteria types. These bacteria will help to increase the absorption of calcium in your body. In that case, it is very beneficial for your health.[13]

9. Helps to prevent Aging

Free radicals can oxidize and causes your skin to wrinkle and age quickly. But the antioxidants in pomegranate peel can scavenge those free radicals and help to keep your skin pretty. It helps the regeneration of skin cells. Therefore you can prevent wrinkles and aging by consumption of pomegranate with including peels. Or else you can apply it as a face mask. [12]

Because Nearly 1/3rd of the fruit contains the peel. So easily you can include into your diet or make a face pack.

How pomegranate peel helps for hair growth??

Hair is an essential part of your beauty. So how can you improve that with pomegranate peels?? Antioxidants in the peel can detoxify the scalp. So that your hair loss is prevented. This is done by strengthening the hair follicles. That will improve your hair growth.