There are several reasons why the adage ‘An apple a day keeps the doctor away’ is still very popular. Parents, friends and even doctors say it quite often. The crunchy and delicious fruit is loaded with nutrients. From digestion to skin health – there are many health benefits of apple you must know.
What are the benefits of eating apple?
Apple is one of the most easily available and most nutritious fruits. You can take a bite of it or cut it into pieces and eat it with other fruits as a salad or make a dessert using apples. The ways of eating apples are many. And so are the health benefits of apples!
1. Apples promote healthy digestion
Apples are a good source of soluble and insoluble fiber, which play an important role in promoting healthy digestion. That, in turn, prevents constipation and related conditions, says Dr Ushakiran Sisodia, Dietician and Clinical Nutritionist, Nanavati Max Super Speciality Hospital, Mumbai.
2. Good heart health
High cholesterol levels don’t bring happy news. But one of the health benefits of apple, especially the red variety, is that it is known to reduce cholesterol levels. That means it may help to decrease the risk of any heart disease.
3. Apples fight off free radicals
Nutrient-rich apples are rich in quercetin and vitamin C that help to fight off free radicals in the body and help to reduce the risk of chronic diseases.
4. Weight management
High fiber content of apples helps to reinstate a feeling of satiety. Once that happens, you won’t reach out for unhealthy snacks every now and then, reducing the chances of obesity.
5. Bone health
If we talk about bone health, it is mostly milk and dairy products that we think about. But some compounds found in apples, such as boron, are believed to strengthen bones too.
6. Reduced diabetes risk
Diabetes is slowly crawling into lives of many, and consuming apples may be linked to a lower risk of type 2 diabetes. This is possibly due to their fiber and antioxidant content, says the expert.
7. Skin health
The vitamin C found in apples contributes to healthy collagen production, which is essential for maintaining skin’s elasticity and overall health. So yes, apples can help in giving you youthful look in some ways.
8. Respiratory health
You can blame the pollution or other factors for respiratory issues. Turns out, apple consumption may improve lung function and reduce the risk of respiratory diseases.
9. Hydration
It’s not just watermelon or cucumber that are hydrating fruits or vegetables.
Apples also have a high water content, helping in keeping the body hydrated, says Dr Sisodia.
Nutrients facts about eating one apple in a day
A medium-sized apple of approximately 182 grams, typically provides the following nutrients:
• Calories: About 95 kcal
• Carbohydrates: 25 grams
• Sugars (includes fructose, glucose and sucrose): 19 grams
• Dietary fiber: 4 grams (of which 2.4 grams is insoluble and 1.2 grams is soluble, mainly in the form of pectin)
• Protein: 0.5 grams
• Fat: 0.3 grams
• Vitamin C: Approximately 14% of the Daily Value (DV)
• Potassium: 195 milligrams or about 6% of the DV
• Vitamin K: About 5% of the DV
• Vitamin B6 (Pyridoxine): About 3% of the DV
• Riboflavin (Vitamin B2): About 2% of the DV
• Manganese: About 4% of the DV
• Magnesium: About 2% of the DV
• Calcium: About 1% of the DV
• Folate: About 1% of the DV
• Iron: About 1% of the DV
• Phosphorus: About 2% of the DV
How many apples are good for a day?
There’s no strict limit on how many apples one can eat in a day, says the expert. However, like any healthy food, they should be eaten as part of a well balanced diet. On an average, consuming one or two apples a day is common and beneficial for most people.
Apples are a quick source of energy, as they contain natural sugars that can help to jump-start your day. At the same time, eating an apple in the morning can stimulate your digestive system for the day. However, some people may experience discomfort or acidity if had an apple on empty stomach. So, if you have stomach issues, try not to eat this fruit on an empty stomach.
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