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 this quite often. The crunchy and delicious fruit is packed with nutrients. From digestion to skin health, apple has many health benefits that you need to know about.
What are the benefits of eating apples?
Apple is one of the most easily available and nutritious fruits. You can take a bite or cut it into pieces and eat it with other fruits in salad or make a dessert with apples. There are many ways to eat apples. And the health benefits of apples too!
1. Apples Support Healthy Digestion
Apples are a good source of soluble and insoluble fiber, which plays an important role in promoting healthy digestion. This, in turn, prevents constipation and associated conditions, says Dr Ushakiran Sisodia, Dietitian and Clinical Nutritionist, Nanavati Max Super Specialty Hospital, Mumbai.
2. Good heart health
High cholesterol levels do not bring good news. But one of the health benefits of apples, especially the red variety, is that they are known to reduce cholesterol levels. This means it can help reduce the risk of heart disease.
3. Apples fight free radicals
Nutrient-rich apples are rich in quercetin and vitamin C which help fight free radicals in the body and reduce the risk of chronic diseases.
4. Weight Management
The high fiber content of apples helps restore a feeling of fullness. Once this happens, you will no longer resort to unhealthy snacks every now and then, reducing the chances of obesity.
5. Bone health
When we talk about bone health, we mainly think of milk and dairy products. But certain compounds present in apples, such as boron, are also believed to strengthen bones.
6. Reduced risk of diabetes
Diabetes is slowly creeping into many people’s lives, and eating apples may be linked to a lower risk of type 2 diabetes. This may be due to their fiber and antioxidant content, explains the expert.
7. Skin health
The vitamin C found in apples contributes to healthy collagen production, which is essential for maintaining elasticity and overall health of the skin. So yes, apples can help you look youthful in some way.
8. Respiratory health
You can blame breathing problems on pollution or other factors. It turns out that eating apples can improve lung function and reduce the risk of respiratory diseases.
It’s not just watermelon or cucumber that are hydrating fruits or vegetables.
Apples also have a high water content, which helps keep the body hydrated, says Dr. Sisodia.
Nutrition Facts About Eating One Apple A Day
A medium-sized apple, weighing about 182 grams, typically provides the following nutrients:
• Calories: approximately 95 kcal
• Carbohydrates: 25 grams
• Sugars (includes fructose, glucose and sucrose): 19 grams
• Dietary fiber: 4 grams (including 2.4 grams insoluble and 1.2 grams 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: approximately 5% of the DV
• Vitamin B6 (Pyridoxine): approximately 3% of the DV
• Riboflavin (Vitamin B2): About 2% of the DV
• Manganese: About 4% of the DV
• Magnesium: Approximately 2% of the DV
• Calcium: approximately 1% of the DV
• Folate: approximately 1% of DV
• Iron: approximately 1% of the DV
• Phosphorus: Approximately 2% of the VQ
How many apples are good for a day?
There is no strict limit on the number of apples you can eat per day, the expert explains. However, like any healthy food, they should be eaten as part of a well-balanced diet. On average, eating one or two apples per day is common and beneficial for most people.
Apples are a quick source of energy because they contain natural sugars that can help you start your day. At the same time, eating an apple in the morning can boost your digestive system for the day. However, some people may experience discomfort or sourness if they eat an apple on an empty stomach. So, if you have stomach problems, try not to eat this fruit on an empty stomach.