Apples are one of the most popular fruits in the world. They are high in fiber, vitamin C and various antioxidants. Maintaining the habit of eating apples every day can reduce daily calorie intake and promote long-term weight loss.
Nutritional composition of apples
Here are the nutritional facts for one whole, unpeeled, medium-sized apple of about 100 grams:
Calories: 52
Water: 86%
Protein: 0.3 grams
Carbs: 13.8 grams
Sugar: 10.4 grams
Fiber: 2.4 grams
Fat: 0.2 grams
From the nutritional components above, it can be seen that apples are mainly carbs and water. They also contain 10.4 grams of sugar but mostly simple sugars like fructose, sucrose and glucose.
Despite their high carb and sugar content, the glycemic index (GI) of apples is low. GI is a measure of how food affects the rise in blood sugar after eating. When the GI value is low, it will bring different health benefits. Because of their high fiber and polyphenol content, fruits often have a low GI.
Apples are rich in fiber. A medium-sized apple (100 grams) contains about 4 grams of this nutrient, which is 17% of the daily value. Part of the fiber in apples comes from insoluble and soluble fibers called pectin.
Apples are known to be a fruit rich in vitamins and minerals. Apples provide a lot of vitamin C for the body. This vitamin is a common antioxidant in fruits.
Apples contain many antioxidant plant compounds such as:
Quercetin: A nutrient also found in many plant foods that has anti-inflammatory, anti-cancer and anti-depressant effects.
Catechin: A natural antioxidant. Catechin is also found in green tea in large amounts, helping to improve brain and muscle function.
Chlorinated acid helps reduce blood sugar levels and lose weight. Eating apples can reduce daily calorie intake and promote long-term weight loss.
How healthy is eating apples?
“Eating an apple a day keeps the doctor away” – this saying is not wrong, because apples are especially good for health. Here are the health benefits that apples provide:
Good for weight loss
The nutritional composition of apples is mainly fiber and water. Fiber can slow digestion so you feel fuller after eating. This can keep you from overeating. Eating fiber-rich foods like apples is beneficial for weight loss. In one study, people who ate apples before meals felt fuller than those who didn’t eat apples.
Eating apples helps you have a healthy heart
Eating apples with the skin helps reduce the risk of rheumatic heart disease. Because apples contain soluble fiber, it helps reduce cholesterol levels in the blood. The skin of apples also contains polyphenols, which have antioxidant effects. One of these polyphenols is the flavonoid epicatechin which can reduce blood pressure and the risk of stroke.
Reduce the risk of diabetes
In one study, eating an apple a day reduced the risk of type 2 diabetes by 28% compared to not eating any apples. Even eating a few apples a week has the same effect. The reason apples provide these health benefits is because the polyphenols in apples help prevent tissue damage to the beta cells in the body’s pancreas. The beta cells that produce insulin in the body are often damaged in people with type 2 diabetes.
Promotes beneficial bacteria in the intestines
Apples contain pectin – a type of fiber that acts as a prebiotic, helping to nourish beneficial bacteria in your gut. In fact, the small intestine does not absorb fiber during digestion. Instead, fiber travels to the colon where it can promote the growth of beneficial bacteria, which are transformed into other helpful compounds that circulate back in the body.
Helps prevent cancer
Apples have several natural compounds that may help fight cancer.
Contains compounds that help fight asthma
Apples are rich in antioxidants, protecting the lungs from oxidative damage. Apple peels contain the flavonoid quercetin, which helps regulate the immune system and reduce inflammation. These are two effects that help reduce asthma and allergic reactions.
Good for bone health
Antioxidant and anti-inflammatory compounds in apples may promote bone health. Eating plenty of fruit helps preserve bone mass as you age.
Fights stomach injury from NSAIDs
Nonsteroidal anti-inflammatory drugs (NSAIDs) relieve pain, but they damage the stomach lining of the person taking them. Apples contain the compounds chlorogenic acid and catechins, which help protect stomach cells from damage caused by NSAIDs.
Some notes when eating apples
Although apples are healthy, eating too many can make you gain weight. Here are some things to note when eating apples:
Pesticides: Apples are one of the fruits with high pesticide residue. Always make sure you wash them before eating.
Apple seeds: Eating apple seeds is really dangerous, can lead to poisoning if you eat large quantities. Apple seeds contain chemicals that turn into cyanide in the body. In fact, the average adult would have to eat at least 150 crushed nuts to be at risk of cyanide poisoning.
Apple juice may interact with the allergy medication fexofenadine (Allegra). Juice makes the medicine difficult to absorb.
Choose the freshest apples with apple skins that are not bruised or crushed.
Keeping apples in the refrigerator will keep them fresh longer.
When eating apples, eat them with the peel because most of the apple’s fiber is in the peel.
