13 Reasons Why Apples Should be a Part of Your Daily Diet – This crunchy bright colored fruit is one of the most popular fruits in the world.
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Table of Contents
Nutritional Facts of Apple
A medium Apple with a diameter of about 3 inches is equal to 1.5 cups of fruit and offers the following nutrients:-
- Calories – 95
- Fiber – 4grams
- Carbohydrates – 25grams
- Protein – 0.3 grams
- Sugar – 10.4 grams
- Fat – 0.2 grams
- 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 enriched with antioxidants and phenolic compounds.
Top 13 Health Benefits of Apples
Apple is a magical fruit with numerous health benefits, some of which are:
1. Helps keep teeth healthy and white
Apples won’t be replacing your toothbrush, but swallowing and chewing an apple increases the production of saliva in your mouth, reducing the decaying of teeth and the number of bacteria.
2. Decreases the risk of diabetes
Apple is filled with soluble fiber, which is the secret to stable blood glucose levels. According to a study people who eat at least one apple a day are 28 percent less likely to have type 2 diabetes than those who do not consume apples.
3. Keeps the heart healthy
Recent research has linked high soluble fiber consumption to a slower deposition of cholesterol-rich plaque in the arteries. The phenolic compounds present in apple skin like quercetin and epicatechin prevent build-up of cholesterol on the arterial walls thereby aiding in normal blood flow.
4. Prevents gallstone formation
Gallstones develop when bile in the gallbladder solidifies due to excess cholesterol. To avoid gallstones, doctors prescribe a high-fiber diet that includes apples to help you regulate your weight and cholesterol levels. Apples have a very high fiber content making them one of the best choices for preventing gallstones.
5. Beats constipation and diarrhea
Apples can help alleviate both the stomach problems of constipation and diarrhoea because of its high fiber content. The pectin fiber in apples can either pull water out of your colon to keep things moving along or absorb excess water from the stool to slow down the bowels.
6. Helps manage Irritable Bowel Syndrome
Irritable bowel syndrome is marked by diarrhea, constipation, stomach ache, and bloating. Due to its high fiber content, apple serves to be a helpful resource for managing the symptoms.
7. Good For weight loss
Two qualities that make apple filling are high water and fiber content. Eating apples before a meal provides high satiety value that makes people consume fewer calories and keep the belly full for maintaining a calorie deficit eventually leads to weight loss.
8. Prevents hemorrhoids
Hemorrhoids is a condition in reference 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 pressure. Intake of soluble fiber helps relieve constipation thereby reducing the strain. Apples go a long way to maintain health of the digestive system, thereby relieving hemorrhoids.
9. Keeps heart healthy
It has been observed that high soluble fiber intake leads to a slower buildup of cholesterol-rich plaque in the arteries. Furthermore, the phenolic compound present in apples prevents bad cholesterol solidifies on the walls of arteries, thus keeping the heart healthy and free of disease.
10. Detoxifies the liver
The liver is responsible for removing toxins from the body. Most experts are suspicious about fad diets detox, suggesting they can do more harm than good. Luckily, one of the best – and simplest – foods you can eat to help detoxify the liver is a fruit, such as apples.
Apples are rich in polysaccharide pectin, a soluble fiber that helps in removing toxins and bad cholesterol in the body. Apples also contain a natural nutrient called malic acid cleaning removes blood toxins.
11. Prevents cataracts
While previous research has been fragmented on this topic, recent long-term findings showed that individuals who have a diet rich in fruits, enriched with antioxidants – like apples – are 10% – 15% less likely to develop cataracts.
12. Boosts immunity
Red apples are enriched with an antioxidant called quercetin. Recent studies have shown that quercetin can help improve and strengthen the immune system, particularly when stressed. This is one of the most amazing health benefits of eating apples.
13. Guards from Parkinson’s disease
Studies have shown that people who eat fruit and other high fiber foods like apples may be safe from Parkinson’s disease. This disorder is caused by a deterioration of nerve cells that produce dopamine brain. Scientists have also linked this with the force fighting free radicals antioxidants found in apples.
2 Most Wholesome Recipes of Apple
Now that you know the benefits of apples, why not use them to make a delicious meal that will not only satisfy your hunger and taste buds but also provides all the benefits of the apple. Here are two simple recipes you can make use of apples:
1 Apple Cinnamon Oatmeal
This oatmeal is delicious and takes only 10 minutes to be prepared.
- Apple- 1, medium
- Oats- 1/2 cup
- Cinnamon- ¼ teaspoon
- Water- 2 cups
- Coconut Oil- 1 teaspoon
- Peel the apples and chop them in the form of fine cubes.
- Add coconut oil to the pan. Add chopped apples and cook until soft.
- Add water and let it come to boil.
- Add oats and stir the mixture. Reduce the flame and cook for another 2 minutes.
You can also add a tsp of raw honey or maple syrup before serving if needed.
2 Apple Pancakes
A healthy and delicious food item to boost immunity and satisfy hunger.
- 1 tablespoon melted butter
- 1 egg
- 1 cup milk
- 1 cup whole wheat flour
- 1 cup shredded tart apple
- 1 teaspoons baking powder
- ¼ teaspoon ground cinnamon
- Combine butter, egg, milk, and apples in a large bowl. Sift together flour, cinnamon, and baking powder in a separate bowl. Stir the flour mixture to make a batter.
- Heat a lightly oiled griddle or pan over medium-high heat. Pour a ladleful of the batter onto the griddle, using about 1/4 cup per pancake. Brown on both sides, serve with honey and sprinkle cinnamon.
Apples are very healthy for you, and eating them is associated with a decreased likelihood of certain serious diseases such as diabetes and cancer. Apples are enriched with nutrients and a good way to stay healthy. The numerous health benefits offered by apples fruit most preferred and loved around the world do.
In addition, the soluble fiber content of fruit can support weight loss and intestinal health. To make the best of the fruit, you should eat the whole fruit, skin and meat. If consumed daily, apples can significantly improve your health. So, after learning about all the benefits of an apple you can offer, make sure you do not forget to be an inseparable part of their diet.
Frequently Asked Questions (FAQs)
A. To extract the best benefits from apple, you can have 2-3 servings per day.
A. Apples, intact with skin, provide more nutrients and especially vitamins like riboflavin, thiamine, B6, vitamin K, and many antioxidants.
A. Apples can be eaten at any time of the day as a snack or as an option late night snack, along with any nut butter. The combination of fiber and protein will satisfy cravings and helps the late night binges. This improves metabolism, helps control weight and boost immunity.
A. Most nutrients and antioxidants are present in apple skin. Therefore, consumption of whole apple is more beneficial to health. Furthermore, it is advisable to choose organic or unwaxed apples on them to get the benefits of the nutrients under the skin.