Apples
Apples grow on a tree called Malus Domestica that originated in central Asia. They are available in different colors such as red and green, and flavors like sweet or tangy. Apple is a popular choice of snacks because of its taste and nutritional value. Apples are high in fiber, Vitamin C, and other antioxidants. Various studies show that 2 servings of fruits must be included for improved health.
Benefits of consuming an apple:
Apples are considered one of the most nutrient-dense fruits. Apples are also rich in nutrients like Vitamin - B1, Vitamin - B6, Vitamin - E, Vitamin - C, Potassium, and Fibre, which are essential for the body's healthy functioning.
A medium-sized apple would contain about
| Nutrients | Calories |
| Energy | 50kcal |
| Carbohydrates | 25g |
| Fibre | 5g |
| Vitamin - C | 10 - 12% |
| Copper | 5% |
| Vitamin - K | 3-4% |
Note: Consuming apples with their skin is recommended as the skin contains most of the fiber.
- Apples help with weight loss
Many studies show that the polyphenols (Anti-Oxidant) present in the apple have anti-obesity effects which help to reduce weight, bloating, fight against inflammation. Although, It is best to have as a whole fruit as it makes us feel full for up to 3 hours than juiced form.
- Apples are cardio-friendly food
The studies show that a high intake of polyphenols and flavonoids lowers the risk of blood pressure and LDL cholesterol that accumulates in the arteries. So, consuming at least 2 servings of apples will help to reduce the risk of heart disease.
- Apples lower the risk of diabetes
Consuming apples regularly would reduce the risk of developing type-2 diabetes and reduces insulin resistance in the blood. This is due to the presence of polyphenols and quercetin in the apple.
- Apples are gut-friendly food
Pectin is a fiber that is present in the apple. As the dietary fiber cannot be digested, pectin will reach the colon and promote the growth of good bacteria. So consuming apples feed the microbiota, the good bacteria present inside the gut.
- Apples may help prevent cancer
The antioxidants present in apples contain various cancer-fighting properties that help fight against certain cancer types like lung, breast, and digestive tract cancers.
- Apples protect the brain
Quercetin in apples will protect the brain from the damage caused by stress. To prove this fact further, research needs to be done on humans to validate its effect on the brain.
Conclusion:
Apples are highly nutritious and offer numerous health benefits. Because they have fiber and antioxidants, consuming them may lower the chance of developing chronic conditions like diabetes, heart diseases, and some types of cancer.
Consuming apples every day is completely harmless, and they provide numerous health benefits. It can be considered a low-calorie healthy snack option. It does justify the famous saying that an apple keeps the doctor away a day.
