Apples are a crisp, white-fleshed fruit with a red, yellow or green skin. Apples have a moderately sweet, refreshing flavor and a tartness that is present to greater or lesser degree depending on the variety.
We have all heard the old saying, an apple a day keeps the doctor away. While eating apples might not actually keep us from ever seeing a doctor, the benefits of adding apples to your diet are numerous.
Apples come in different sizes and colors. Such as:
Green Apples – Good for strong bones and teeth, aids in vision, anti cancer properties.
Yellow Apples – Good for heart and eyes, immune system, reduce risk of some cancers.
Red Apples – Good for heart, memory function, lower risk of some cancers and to maintain urinary tract health.
The consumption of apples can help control weight gain, lower the risk of heart disease and fight cancer. Though most people think the flesh of the apple is the most delicious part, the skin is definitely the most nutritious. The apple skin contains 4 mg of quercetin, an anti-oxidant compound preventing oxygen molecules from damaging individual cells.
Apples contain an essential trace element called boron. Boron helps with bone density and can therefore help to prevent or to decrease the effects of osteoporosis.
The potassium in the apple is essential for optimal heart function. Apples have also been found to reduce the risk of type II diabetes and stroke. It helps to improve bowel functions.
Apples are good source of both soluble and insoluble fiber. Soluble fiber like pectin helps to prevent cholesterol buildup in the lining of the blood vessel walls. This reduces the chances of atherosclerosis and heart disease. The insoluble fiber provides a bulk in the intestinal tract, which helps to hold water to cleanse and move food quickly through the digestive system.
Increasing the amount of apples you eat will help delay the aging process. Eating apples discourages hair loss and helps replace the collagen in our skin, making us less prone to wrinkles and sagging skin.
125 gm of apple contains:
Sodium: 1 mg
Carbohydrate: 17 g
Dietary fiber: 3 g
Calcium: 7.5 mg
Apples are a good source of dietary fiber and vitamin C. However, the sodium content in apples is very low.
Minerals and vitamin like thiamin, riboflavin, folate, choline, niacin, phosphorus, zinc, copper, and manganese are also there in apples.
Health Tips for Apple
How an apple is eaten is also very important – especially when eating them with the skin on. Each bite of apple needs to be chewed until it is practically mush. Then the digestive enzymes can do their work of extracting the nutritional components from the apple as it passes through the digestive system.
To get the maximum benefit from your apple, be sure to choose a variety that browns easily. Finally, don’t substitute apple juices for apples. Though it contains some iron and potassium, apple juice contains little of the beneficial compounds quercetin and fiber.
So let’s seize the opportunity to grab as much apples as we can in our diet for good health for the whole family.
See more information on calories and nutrition of Apple, Raw, (With Skin).- Articles, data, text, image or video content posted on this site is checked by the Fitho team of nutritionists & fitness experts, or by research/studies, and opinions are based on our wide experience in helping thousands of people get fit, lose weight & manage their health.