We have all heard: “An apple doesn’t let go of the doctor a day”, which is why apples are one of the most popular fruits in the world. There are different types of apples available in all shapes and colors. They are usually consumed raw, but can also be used in recipes, juices, and drinks. This article provides an overview of the health benefits of apples.
Apples are nutritious and rich in fiber, vitamin C, and antioxidants. Given their low-calorie content, they can easily become part of a healthy diet. In short, this nutrient-rich food has many research-proven benefits that contribute to optimal health.
1 serving of apple, medium apple or about 182 grams, has the following characteristics:
AMOUNT OF NUTRIENTS
- Caloric content 95 kcal
- Carbohydrates 25 grams
- Protein 1 gram
- Fiber 4 grams
- Vitamin C 14% RDI (Recommended Daily Intake)
- Vitamin K 5% RDI
- Potassium 6% RDI
- Manganese, copper 2-4% RDI
- Vitamin A, E, B1, B2 and B6 2-4% RDI
The nutritional profile of an apple indicates that it is rich in fiber and vitamin C. The peel of the apple makes up the majority of the fiber, so removing the peel results in a decrease in the fiber content. On the other hand, vitamin C is found in the pulp of an apple, so dehydration or drying of the apple results in a significant loss of vitamin C.
In addition, apples are rich in polyphenols, which are trace minerals naturally found in fruits, vegetables, tea, and spices. Essentially, polyphenols are antioxidants and therefore protect body tissues from oxidative stress. In addition to polyphenols, apples contain other nutrients, including quercetin and pectin. Quercetin, like polyphenols, has antioxidant and anti-inflammatory effects. Whereas pectin is a soluble fiber that prevents constipation and helps lower LDL levels in the blood.
The health benefits of apples
Promotes Heart Health
Apples have numerous characteristics that contribute to a healthy heart. One of the reasons is the high amount of fiber. Which helps to lower blood cholesterol levels. Secondly, the large number of various antioxidants also help prevent the development of coronary heart disease. These anti-inflammatory compounds reduce the risk of heart disease.
Apples are also link to better heart health. As they are naturally low in sodium and high in potassium, which lowers blood pressure. In general, apples promote heart health for several reasons.
Reduces the risk of diabetes
Apples are also associated with a lower chance of diabetes. The polyphenols found in apples prevent beta cells in the pancreas from damaging tissue. Beta cells produce insulin in the body. And people with type 2 diabetes often have damaged beta cells. Plus, the high amount of fiber in apples slows down digestion. Which prevents a spike in blood sugar after a meal.
Most people with diabetes mistakenly believe that people with diabetes should limit their intake of apples. But while apples are sweet and high in carbohydrates. They are also rich in fiber and antioxidants. This means that apples as a sweet snack are not only legal for diabetic patients. But they also help reduce the risk of diabetes and have additional health benefits.
Apples are rich in antioxidants. So the ability to scavenge free radicals prevents oxidative stress. Which causes cell damage and can lead to certain types of cancer. According to a 2016 study, apple consumption was associated with a lower risk of lung cancer, breast and colorectal cancer, and other cancers.
Quercetin is a strong antioxidant naturally found in apples. This particular antioxidant is known to kill abnormal cells and interrupt various phases of the cell cycle in tumors. Thus prevent cancer from developing. Quercetin controls the growth of prostate cancer, breast cancer, and lung cancer.
Supports Weight Loss
Among the many health benefits of apples. They also aid in weight loss. Apples are not only healthy and nutritious but also help control appetite. Their filling capacity is due to their high fiber content. Many studies show that eating apples is associate with healthy weight loss. Mainly due to its fiber, water, and low-calorie content.
In other words, if you are looking for healthy ways to lose weight. Adding apples to your diet may simply help you satisfy your hunger and satisfy your sugar cravings.
To summarize this article. We can say that apples are healthy, nutritious, and delicious. Apples have a number of beneficial nutritional benefits. Mainly due to their high fiber and antioxidant content. Some of the benefits include improved heart health, reduced risk of diabetes, cancer prevention, and weight loss support.