Apples are known for their nutritional value and health benefits. They are a great source of vitamins and minerals that can help keep your body functioning properly.
One of the most important nutrients found in apples is fibre, which is essential for keeping the digestive system healthy. Fibre is also known to help lower cholesterol levels and reduce the risk of heart disease.
In addition to fibre, apples are also a good source of vitamin C, which is important for boosting the immune system and protecting the body against infection. Vitamin C is also necessary for the production of collagen, which is the main component of healthy skin and connective tissue.
Apples also contain a variety of antioxidants, which are substances that protect the body against damage from free radicals. Free radicals are unstable molecules that can cause cell damage and are linked to the development of chronic diseases such as cancer. Antioxidants help neutralize free radicals and can reduce the risk of chronic diseases.
What is the nutritional value of apples?
The nutrient value of 100 g of apples according to the United States Department of Agriculture (USDA) is as follows:
Water: 85.6 g
Energy: 52 kcal
Protein: 0.26 g
Carbohydrate: 13.8 g
Fibre: 2.4 g
Sugars: 10.4 g
Potassium: 107 mg
Phosphorous: 11 mg
Calcium: 6 mg
Vitamin C: 4.6 mg
Folate: 3 µg
What are the benefits of apples?
1. Reduce the risk of heart disease
Heart disease is the leading cause of death in the United States, and apples have been linked to a reduced risk of this condition. One study found that people who ate at least one apple per day had a 28% lower risk of heart disease than those who don't consume apples.
2. May protect against cancer
Some nutrients in apples may protect against cancer. These nutrients include antioxidants, flavonoids, and fibre. The antioxidants in apples can help neutralize free radicals. Flavonoids, another type of nutrient in apples, may protect cells from damage and may reduce the risk of cancer. Finally, the fibre in apples can help remove toxins and other harmful substances from the body, which may also reduce the risk of cancer.
One study found that people who ate at least one apple per day had a 20% lower risk of colorectal cancer, and another study found that women who ate one apple per day had a 32% lower risk of postmenopausal breast cancer.
3. Reduce the risk of stroke
Apples are rich in phytochemicals such as phloridzin and chlorogenic acid. These are strong antioxidants that reduce the risk of stroke and cardiovascular diseases. One study found that people who ate at least one apple per day had a 9% lower risk of stroke than those who didn’t eat apples.
Another study conducted by the University of Michigan found that apples can help reduce bad cholesterol, inflammation, and the risk of stroke.
4. Boost brain health
According to recent research, apples can boost brain health and protect against cognitive decline. The findings, published in the journal Frontiers in Neuroscience, suggest that the polyphenols in apples can improve cognitive function and protect the brain from age-related damage. Polyphenols are a type of antioxidant that has been shown to have health benefits. Additionally, apples have been linked to a reduced risk of Alzheimer’s disease, the most common type of dementia.
5. Aid in weight loss
If you’re trying to lose weight, apples may be a helpful addition to your diet. One small study found that people who ate apples before meals ate fewer calories overall. Additionally, apples are a good source of fibre, which can help you feel full and may reduce your calorie intake.
6. Improve gut health
Apples contain pectin, a type of soluble fibre that feeds the good bacteria in your gut. These bacteria are important for gut health, and they may also play a role in immunity and brain health.
How many apples should you eat daily?
The USDA recommends 1-2 cups of fruit per day, which is equivalent to about 2-3 apples.
What are the disadvantages of apples?
While apples are generally considered to be healthy food, there are some potential disadvantages associated with them. For example, apples contain a significant amount of sugar, which can lead to weight gain and other health problems if consumed in excess. Additionally, apples are a common cause of allergies, and their skin may contain harmful toxins.
What is the best time to eat apples?
The best time to eat apples is in the morning. Apples contain a high amount of fibre, which is essential for proper digestion. Fibre helps regulate the body's digestive system and keeps you feeling fuller longer.
What happens when we eat apples at night?
Everyone's digestive system reacts differently to different foods. Some people may find that eating apples at night does not affect them at all, while others may find that it gives them indigestion or heartburn.
