“An apple a day keeps the doctor away.” You might have heard this saying many times in your life but what is the truth behind this? Is this just a myth or is there a proven study to back it up? Let’s dive deep into this topic and explore some interesting benefits of adding apples to your diet.
Apples are one of the most consumed fruits around the world and it’s not only because they taste good but also because they help you live a healthy life.
In today’s busy lifestyle, people don’t really take care of their health, especially their diet and with the rising demand for quick food delivery apps, the situation has become even worse. By making just a small addition to their diet, one can significantly benefit their lifestyle.
Nutritional value of apples:
Apples are considered one of the healthiest fruits on the planet not just for any reason, but because they are packed with multiple nutrients, meaning each serving of apple can provide you with multiple vitamins and minerals to complete your daily nutritional needs.
One medium apple or 200 grams of apple can provide you with the following:
Calories and macros
- Calories – 100-104 kcal
- Carbohydrates – 28 grams
- Natural sugar – 20 grams
- Fiber – 4.8 grams
- Protein – 0.6 grams
- Fat – 0.4 grams
Vitamins and Minerals
- Vitamin C, A and K
- Copper
- Potassium
Apples are also rich in antioxidants, thus making them a full package of nutrition for your daily needs.
Now, let’s move forward to main theme of this blog and discuss the main health benefits of adding apples to your daily diet.
Here are 10 benefits you get by adding apples to your daily diet:
- Good for digestion
Apples are rich in both soluble and insoluble fiber contents which helps in promoting a good gut health. Apples contain Pectin, a soluble fiber which is a good source for the good bacteria present in our stomach, thus improving the overall digestion process. The combination of soluble and insoluble fibers helps prevent constipation by regulation bowel movements.
Apples also contain polyphenols that are known to have anti-inflammatory properties, thus again helping in promoting a good gut health.
- Helps in weight management
Apple are low in calories due to the high amounts of fiber and water content present in them. This helps in slowing the digestion process, hence making a person full for longer periods of time. Having an apple before a meal can significantly drop the appetite thus helping in weight loss.
- Good for heart health
The pectin and polyphenols present in apple makes it a good source of food to promote a good and healthy heart. The soluble fiber (pectin) helps in reducing the LDL (bad cholesterol) levels, which helps in preventing the clogging of the arteries while polyphenol helps in protecting blood vessels from damage due to its anti-inflammatory properties.
Apples also contain potassium, which helps in reducing the harmful effects of sodium thereby maintaining a healthy blood pressure.
- Boost immunity
Apple contains high levels of vitamin C, antioxidants and fibers which together helps in promoting a good gut health while strengthening the immune cells. Vitamin C helps in stimulating the production of white blood cells to help fight against the infections while the antioxidants help in lowering inflation, thereby protecting cells from damage.
- Good for skin
Vitamin C present in apples helps in boosting the collagen production in your body which may help in maintaining skin elasticity and reduce signs of aging while the high amounts of water contents help the body stay hydrated, thereby keeping skin healthy. The antioxidants on the other hand helps the body cells from getting damaged, thereby allowing the skin to defend itself against harsh environment conditions.
- Strengthens bones
It might sound strange, but you’ve read it correctly. A unique polyphenol present in the peel helps in reducing the bone breakdown while minerals like vitamin K, magnesium and potassium are also important for maintaining strong bones. While some studies shows that apple can reduce the amounts of calcium lost through urine thereby keeping more of it in the bones.
- Hydration
Rich amounts of water content present in apples helps to keep the body hydrated while the high amounts of fiber help in maintaining a good gut health and slowing the digestion process leading to increased liquid absorption in the body.
- Maintain blood sugar levels
Apples are one of the foods with a low glycemic index, meaning they prevent sharp sugar spikes in the blood. Due to the high fibrous contents and polyphenols, apples are able to reduce the insulin resistance helping the body with managing glucose levels. Plus, the sweet flavour of apples can help the diabetic people to curb their sweet cravings without any regrets.
- Improves brain health
High levels of antioxidants (quercetin) present in apples helps in protecting the neurons from inflammation and stress, thereby improving brain functioning. Some studies also show that eating apple regularly can help a person improve their memory and cognitive functioning.
- Acts as a natural energy booster
The rich amounts of minerals and antioxidants not only help the body to stay healthy but they also provide the body with a pure and natural source of energy. The fructose and glucose present in apple help in providing instant energy while the high fibers help in maintaining blood sugar, making it the best natural energy booster.
(Pro tip: Many people like to eat their apple after peeling off the skin. While doing this, they may not be aware but they are removing the most nutritious part of the apple. So next time, think twice before peeling that apple.)
Adding an apple to your daily routine is one of the best decisions you can make. From boosting digestion and heart health to promoting glowing skin, apples offer a range of benefits that can keep you feeling great and visiting the doctor less often.