Nutrition

How Apple adds to your Good Health

Fruits are one of the blessings of nature provided to us by Earth. Apples are an evergreen fruit containing various vitamins vital for good health.

An Apple a day, keeps the doctor away! This is a worldwide saying that we have heard from ages. Apples are rich in antioxidants that help to keep the immune system strong and healthy.

Apple is such a fruit that can be eaten in different stages of its ripeness. A green apple is the juiciest while the yellow and red ones are not so juicy. It depends how tasteful you find the apples in various colors.

Nutritional Facts About Apple

An apple contains 95 calories from which most are from carbs. Apples are a nutritional fruit which provide all essential vitamins and minerals for dailydintake. The nutritional valies based on 100 grams of calories will be as follows:

Calories – 52
Water – 86%
Protein – 0.3 g
Fat – 0.2 g
Fiber – 2.4 g
Saturated – 0.03 g
Monosaturated – 0.01 g
Polysaturated – 0.05 g
Omega 3 – 0.01 g
Omega 6 – 0.06 g
Trans Fats – 0
Carbs – 13.8 g
Sugar – 10.4 g

Carbohydrates In Apples

The carbohydrates in apples are mainly carbs with water content. The glycemic index is low although the sugar content is high. The low glycemic index ranging from 29 to 44 stops the sugars from raising which keeps it in balance. Such fruits that have a low glycemic index have slower carb absorption rate mainly because of higher fiber and polyphenol content.

Fiber in Apples

An apple that is medium sized contains 4 grams of fiber which covers 17% of the daily recommended daily value. The fiber contained in apples is both soluble and insoluble which are helpful in losing weight.

Vitamins and Minerals in Apples

Apples are rich in vitamin C and different minerals although not in higher amounts. Vitamin C has antioxidant properties that have important functions in the body. Another mineral in apples is potassium which has beneficial properties for the heart.

The antioxidants contained in apples are catechin, quercetin, chlorogenic acid which have various beneficial properties for health. These antioxidants are good for the brain, muscles, cancer, and depression.

What are the Benefits of Apples?

Weight Loss Aid – Moreover apples are an aid for weight loss according to a study where women ate 300 grams of apples every day. Women lost 2.9 pounds in 12 weeks.

Heart-friendly – Apples are good for the heart as they help lower cholesterol. Apples will raise HDL and lower LDL. Apples are known to improve heart health as they will control the immune system.

Sugar friendly – Apples are also good for lowering blood sugar levels as they are fiber-rich. Diabetic people can easily include apples in their diet as the low carbs will not raise blood sugar levels.

Anti-Cancer Properties – Apples have anti-cancer properties which may save you from the disease.

Conclusion

Apples are a rich source of antioxidants, vitamins and minerals which are beneficial for overall health. That is why it is recommended to take apples every day to boost your immunity regularly. Apples are rich in vitamin C which keeps the immune system safe from various diseases. They are taken in raw or cooked form and are delicious.

Phytochemicals and phytophenelos prevent diseases and make apple the most eaten fruit in the world. Apples can be used in different recipes such as pies, desserts, cakes, crumbles, and shakes. The different types of apples come in different shades to give different shades.

No fruit other bananas have been able to beat apples worldwide as it has the most nutrients and tastes delicious too. Apples can be classified as the best fruit that can help prevent diseases. The low-calorie content in apples will help you include them in your diet plan as they aid weight loss.

Areeba Hussain

The author is a Medical Microbiologist and a healthcare writer. She is a post-graduate of Medical Microbiology and Immunology with distinction. She is an author of six research papers and currently working as a research associate in a Research Lab.

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