This crunchy brightly colored fruit is one of the most popular fruits in the world. Apples are cultivated around the world, originating in Central Asia and are rich in vitamin C, fiber, minerals and various antioxidants. You can have apples as a stand-alone snack in the middle of a busy day or eat them as part of salads, smoothies, pies and desserts; They will never let you down.
Apples are quite filling considering their low-calorie count. Several studies have shown that eating apples can have a variety of health benefits.
This article will not only tell you everything you need to know about apples, but will also answer some basic questions about their benefits for your health and more.
Table of Contents
apple nutrition facts
A medium apple with a diameter of about 3 inches is equivalent to 1.5 cups of fruit and provides the following nutrients:-
- Calories – 95
- Fiber – 4 grams
- Carbohydrates – 25 grams
- Protein – 0.3 g
- Sugar – 10.4 g
- Fat – 0.2 g
- Vitamin C – 14 percent of the RDI (reference daily intake)
- Vitamin K – 5 percent of the RDI
- Potassium – 6 percent of the RDI
- water – 86 percent
Apart from these, apples are also rich in antioxidants and phenolic compounds.
Top 12 Health Benefits of Apples
Apple is a magical fruit that has many health benefits, some of which are:
#1 Helps keep teeth healthy and white
Apples won’t replace your toothbrush, but swallowing and chewing an apple increases the production of saliva in your mouth, reducing tooth decay and bacteria count.
#2 Lowers the risk of diabetes
Apples are full of soluble fiber, which is the secret to stable blood sugar levels. According to a study, people who eat at least one apple a day are 28 percent less likely to develop type 2 diabetes than those who do not consume apples.
#3 Keeps the heart healthy
Recent research has linked high soluble fiber consumption to the slower deposition of cholesterol-rich plaque in the arteries. Phenolic compounds such as quercetin and epicatechin, present in the skin of apples, prevent the build-up of cholesterol on the walls of arteries, thereby normalizing blood flow.
#4 Prevents gallstone formation
Gallstones develop when bile accumulates in the gallbladder due to excess cholesterol. To avoid gallstones, doctors recommend a high-fiber diet that includes applesauce to help control your weight and cholesterol levels. Apples have a very high fiber content which makes them one of the best choices for preventing gallstones.
#5 Beats constipation and diarrhea
Apples can help ease stomach problems, both constipation and diarrhea, due to their high fiber content. The pectin fiber in apples can either draw water out of your colon to keep things moving or slow the bowels by absorbing excess water from the stool.
#6 Helps manage irritable bowel syndrome
Irritable bowel syndrome is marked by diarrhea, constipation, abdominal pain and bloating. Due to its high fiber content, apples serve as a helpful resource for managing symptoms.
#7 Good for weight loss
Two qualities that make up apple fillings are the high water and fiber content. Eating apples before meals provides a high satiety value allowing people to consume fewer calories and keep the stomach full to maintain the calorie deficit which ultimately leads to weight loss.
#8 Prevents Hemorrhoids
Hemorrhoids is a condition that refers to a swollen vein in the anal canal. The condition is not life-threatening but can be painful. It is caused by excessive pelvic and rectal strain. Consuming soluble fiber helps in relieving constipation, thereby reducing stress. Apple helps a lot in keeping the digestive system healthy, which gives relief from piles.
#9 Detoxifies the liver
Your liver is responsible for eliminating toxins from the body. Most experts are skeptical about fad detox diets, suggesting they may be doing more harm than good. Fortunately, one of the best and simplest foods to help detoxify your liver is an apple-like fruit. Apples are rich in the polysaccharide pectin, a soluble fiber that helps eliminate toxins and bad cholesterol from the body. Apples also contain a naturally cleansing nutrient called malic acid which removes toxins from the blood.
#10 Prevents Cataracts
While previous research on this topic has been debunked, recent long-term findings have shown that individuals who have a diet containing fruits that are rich in antioxidants – such as apples – are 10% – 15% less likely to develop cataracts. Is.
#11 Boosts immunity
Red apples are rich in an antioxidant called quercetin. Recent studies have shown that quercetin can help improve and strengthen the immune system, especially when stressed. This is one of the most amazing health benefits of eating apples.
#12 Preventing Parkinson’s Disease
Studies have shown that individuals who consume fruits and other high-fiber foods such as apples may be protected against Parkinson’s disease. This disorder is caused by the deterioration of the nerve-producing dopamine cells of the brain. Scientists have also linked it to the free radical fighting power of antioxidants found in apples.
2 Most Nutritious Apple Recipes
Now that you know about the benefits of apples, why not use them to make some delicious food that not only satisfies your hunger and taste buds but also provides all the health benefits of apples. Here are two simple recipes you can make using apples:
#1 Apple Cinnamon Oatmeal
This porridge is delicious and takes only 10 minutes to prepare.
- Apple-1, medium
- Oats – 1/2 cup
- Cinnamon – tsp
- Water – 2 cups
- Coconut oil – 1 tsp
- Peel the apple and cut it into fine cubes.
- Add coconut oil to the pan. Add chopped apples and cook till soft.
- Add water and let it come to a boil.
- Add oats and stir the mixture. Lower the flame and cook for 2 more minutes.
You can also add a teaspoon of raw honey or maple syrup to it before serving, if needed.
#2 Apple Pancakes
A healthy and tasty food item to boost immunity and satisfy hunger.
- 1 tablespoon melted butter
- 1 egg
- 1 cup milk
- 1 cup whole wheat flour
- 1 cup sliced tart apple
- 1 teaspoon baking powder
- tsp ground cinnamon
- Mix butter, egg, milk and apples in a large bowl. In a separate bowl, sift together all purpose flour, cinnamon and baking powder. Knead the flour mixture and make a batter.
- Heat a lightly oiled griddle or pan over medium-high heat. Pour a ladle batter onto the pan, using about 1/4 cup per pancake. Brown on both sides, serve with honey and a sprinkle of cinnamon.
Apples are extremely healthy for you, and eating them reduces the chances of some serious diseases including diabetes and cancer. Apples are rich in nutrients and are a great way to stay healthy. The many health benefits provided by apples make them the most loved and loved fruit across the world.
In addition, the fruit’s soluble fiber content may support weight loss and intestinal health. To make the best of the fruit, it is recommended to eat the whole fruit, skin and flesh. Apple can greatly improve your health if consumed daily. So, after knowing about all the benefits of an apple, make sure you do not forget to make them an integral part of your diet.
Frequently Asked Questions (FAQs)
Q. How do apples help our body?
A. Apples are rich in soluble fiber and antioxidants which have the ability to keep our body healthy and free from many metabolic disorders.
Question. How many apples can you eat in a day?
A. To get the best benefits from apples, you can have 2-3 servings per day.
Q. What vitamins are present in apple?
An apple, with the skin intact, provides more nutrients and especially vitamins such as riboflavin, thiamin, B6, vitamin K and several antioxidants.
Q. Is it good to eat apple at night?
A. Apples can be consumed at any time of the day as a snack or as a late night snack option with any nut butter. The combination of fiber and protein will satisfy cravings and help with late night eating. These improve our metabolism, help in weight management as well as boost immunity.
Q. How nutritious is the peel of an apple?
A. Most of the nutrients and antioxidants are present in the skin of the apple. Therefore, consuming whole apples is more beneficial for health. In addition, it is advisable to choose organic apples or apples without wax on them to get the benefits of the nutrients under the skin.