How healthy are apples?
The apples are awesome! Who doesn’t like them? They’re one of the most popular fruits around the world, also exceptionally delicious, and they have many health benefits!
Apples are a very nutritious fruit. They provide a great source of fiber and vitamin C. They also contain polyphenols that come from plants, and they’re responsible for many of their health benefits, such as helping with weight loss.
Overall, according to Medical News Today, an apple’s nutritional content looks like this:
A medium apple has a diameter of 3 inches (7.6 centimeters, 6.4 ounces, and 182 grams) which is equal to 1.5 cups of fruit. The recommended daily portion for apple consumption is 2 cups of fruit on a 2000 calories diet.
Carbs: 25 grams
Fiber: 4 grams
Vitamin C: 14% of a person’s daily needs
Potassium: 6% of RDI
Vitamin K: 5% of RDI
This same serving provides around 2-4% of RDI for copper, manganese, and vitamins A, E, B1, B2, and B6.
What are the health benefits?
- Because of their natural compounds, eating apples may promote an average weight loss of 2 pounds when included in a diet (1 kg) and they provide fewer calories overall, compared to those who eat cookies or other meals with a similar calorie and fiber content.
- Apple consumption has also been linked to a lower risk of heart disease because of the soluble fiber they contain, which helps with lowering cholesterol levels in the blood. It has been stated that apples may be almost as effective reducing death from heart disease as taking statins (drugs known to lower cholesterol) drugs and medicines for the heart.
- Apples also have polyphenols (such as flavonoids, epicatechin, and quercetin that have antioxidant effects and anti-itching properties. Most of these polyphenols are concentrated in the peel/skin of the apple. They also prevent tissue damage to beta cells in your pancreas because of insulin production in the body and this is especially beneficial for people with diabetes type 2 and for avoiding this illness as well.
- Polyphenols help to regulate the immune system and reduce inflammation. They also have some extra-benefits like lowering blood pressure and reducing bad CDC oxidation because of polyphenols’ antioxidant properties.
- A high intake of flavonoids may be linked to a 20% lower risk of having a stroke and per every 25 grams of it, there’s a 9% of stroke risk reduced.
Other benefits are:
It is said that apples may help to prevent cancer. Some studies have shown that eating them may lower rates of deaths from cancer. This is because of its antioxidant and inflammatory effects that are linked to potential preventive effects for cancer.
Apples also have prebiotic effects, which means that they have a type of bacteria that is good for our bodies. This is because fiber goes to the colon and grows this bacteria and this also turns into other helpful compounds for our body.
Other apple benefits include reducing brain tissue and mental decline, promoting bone density and strength to the body, and also fighting asthma by regulating immune system responses against it.
Are apples worth it?
The best way to get the most out of apples is by leaving the skin on when eating them because it contains many of the polyphenols and half of the fiber that comes from apples.
Apples have high amounts of water and fiber. These two qualities make them filling and help with fullness sensation after eating.
How to get the most out of apples?
We have a few tips for you:
- Eat some apple slices before a meal. This will make you feel fuller after eating. Try to eat the fruit instead of consuming apple juice or apple sauce.
- Eat at least one apple per day. This daily dose would make you feel better and will bring you many health benefits.
- Don’t take off the skin! It’s the best part!
- Eating a few apples per week may have a protective effect for your heart and health, so consider adding some apples to your meal’s budget!
- It is better to eat the whole apple rather than cutting it slices, because when cutting it its losing water and some properties.
- A daily dose of two apples may reduce the risk of diabetes type 2 at 28%, compared to eating no apples.
- Eating 15% of an apple may lower asthma by 10%, so if you have this issue, this could be beneficial to you.
If you liked this article, you may be interested in reading more: Why is Healthy Food So Expensive?