Although eating an apple a day does not necessarily guarantee perfect health, apples are rich in nutrients and have numerous health benefits.
Learn about the nutritional value of apples, as well as the potential benefits and downsides of including them in your diet.
What is the nutritional value of apples?
Apples are rich in fiber, vitamin C, potassium, vitamin K, phytochemicals (quercetin, catechin, chlorogenic acid, and anthocyanin), and other important nutrients.
One medium apple contains the following:
- Calories: 90
- Carbs: 20 grams
- Fiber: 5 grams
- Fat: 0.000001 grams
- Protein: 1.5 grams
Apples also contain antioxidants, pectin, and trace amounts of vitamins D, B6, K, B1, and B2.
6 health benefits of apples
1. Good for gut health
Apples are high in soluble and insoluble fiber. A single medium-sized apple provides 20% of your daily requirement of fiber. Fiber not only helps ease digestion and prevent constipation but also supports healthy bacteria in your gut. Pectin, which releases butyrate acid, accounts for a large portion of the fiber in apples. This acid is particularly well-known for helping healthy intestinal bacteria.
2. Lowers inflammation
Systemic inflammation is a major contributor to a variety of chronic illnesses, and apples can help lower inflammation in the body due to their high antioxidant content.
3. May lower your risk of diabetes
Because apples are rich in fiber and antioxidants, eating an apple a day can help with blood sugar management. Soluble fiber slows the digestion process, limiting the entry of glucose into the blood.
Studies have shown that eating more apples is linked to a lower risk of type II diabetes.
4. May boost your immunity
One medium raw apple provides 14% of your daily vitamin C requirements. Apples are also high in antioxidants quercetin and catechin, which can enhance your immune system and reduce oxidative damage to cells, helping ward off infections, disease, and even cancer.
5. May help lose weight
Apples are high in water and fiber, which promote satiety and help you curb hunger cravings that can cause you to overeat. Some health experts recommend eating an apple a day to promote weight loss.
6. Supports heart health
Studies have shown that plant compounds in apples, notably those found in the peel, can help protect against free radical damage in the heart and blood vessels while also lowering cholesterol levels. The high fiber and polyphenol content of apples have also been associated with reduced blood pressure and lowered risk of stroke.
QUESTION
According to the USDA, there is no difference between a “portion” and a “serving.” See AnswerWhat are the potential downsides of apples?
May cause stomach issues
Consuming apples on a daily basis may cause digestive issues such as gas and bloating due to the high fiber content.
May cause blood sugar spikes
Eating too many apples can cause spikes in blood sugar due to their high carb content. This can be too much sugar for people with diabetes, especially if you have insulin sensitivity, and can interfere with your medication.
May cause allergic reactions
If you are allergic to birch pollen, eating apples can exacerbate your symptoms, ranging from hives, vomiting, and stomach discomfort to life-threatening anaphylaxis.
Should you eat apples on a daily basis?
Although eating an apple a day may not keep the doctor away, eating apples along with other fruits and vegetables is a great way to boost your overall health.
Eating a diet high in fruits and vegetables have been shown to reduce the risk of various chronic diseases due to their high fiber and antioxidant content.
However, if you have diabetes, you may need to limit your apple consumption to avoid spiking your blood sugar.
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An apple a day may not keep the doctor away, but it’s a healthy choice anyway: https://www.health.harvard.edu/blog/an-apple-a-day-may-not-keep-the-doctor-away-but-its-a-healthy-choice-anyway-201504027850
An Apple a Day May Really Keep the Doctor Away: https://www.webmd.com/food-recipes/news/20000621/benefits-of-eating-fruit
An Apple A Day Keeps The Doctor Away- Fact or Fiction? https://eduindex.org/2020/09/11/an-apple-a-day-keeps-the-doctor-away/
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