Once you learn all about the health benefits of apples, you will realize why they keep the doctors away!
Apples are round fruits with firm outer skins and a crispy and juicy inner flesh. It has one seed inside surrounded by sweet, tarty, and fruity apple flesh. Nowadays, there are plenty of varieties of apples all over the world.
Is there anything not to love about apples? They give so much flavor and quality that you won’t have a hard time adding them to your diet. Before you know it, you’ll be experiencing all the amazing health benefits of apples!
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Apples have so much value to offer, especially when it comes to nutrients. One thing is for sure, you will have a happier, better, and more active life with these apples. What health benefits can we expect from apples? Let’s find out.
Nutrition Facts
If you want to know how apples can be good for you, then you must first learn what nutrients they have. These are everything you can get from a medium-sized apple, as mentioned by the United States Department of Agriculture:
| Nutrients | Amount |
| Energy | 52 kcal |
| Water | 85.6 grams |
| Protein | 0.26 grams |
| Fiber | 2.4 grams |
| Calcium | 6 milligrams |
| Iron | 0.12 milligrams |
| Magnesium | 5 milligrams |
| Phosphorus | 11 milligrams |
| Potassium | 107 milligrams |
| Zinc | 0.04 milligrams |
| Choline | 3.4 milligrams |
| Vitamin C | 4.6 milligrams |
Calories
If you eat a medium-sized apple, then you are getting 94.6 calories. An apple a day doesn’t just keep the doctor away, but it also gives you a productive and fun day. Most of these calories are actually from natural sugars.
Carbs
Carbohydrates form a large part of the apple’s nutrients. The average apple has about 25 grams of carbohydrates. Remember that when you’re counting your calories.
Fibers
Just like carbs, fibers comprise lots of the apple. It’s 17% of the weight of this fruit. Apple is rich in a special kind of fiber called pectin, which can be good for your heart.
Indeed, apples have many nutrients that can be good for your health. Each of these dietary needs truly plays an important role in your daily life, so seize every opportunity to enjoy apples!
Vitamins & Minerals
Apples are not just rich in flavor but also the best vitamins and minerals. These are the top vitamins and minerals you can get from apples:
- Fiber
- Vitamin C
- VitaminA
- Calcium
- Folate
- Potassium
- Choline
- Vitamin B
- Carotene
- Lutein
- Protein
- Potassium
Aren’t these truly important vitamins and minerals that you need for everyday life? I’m sure each of these will have a positive effect on your health and wellness.
Plant Compounds
There are many plant compounds you can find in apples, but the top three are quercetin, catechin, and phloridzin.
What can these plant compounds do for you?
According to WebMD, quercetin is a powerful antioxidant that’s usually good for heart health and cancer prevention. It also treats other diseases, such as cramps and infections.
Meanwhile, catechin is great for cell damage repair, digestion, immunity, and gut health. On the other hand, phloridzin is known to fight against diabetes and the flu.
From these alone, you can already protect yourself from different health problems!
Health Benefits of Apples
Make the most out of the health benefits of apples by adding them to your diet!
Promotes weight loss
You don’t need to stop your sweet cravings, especially when you have a fresh apple to enjoy. The tarty and saccharine taste of apples can certainly satisfy your cravings.
According to Insider, apples have soluble and insoluble fiber for digestion and constipation. They will also help your body metabolize faster yet effectively. Whenever you’re on a diet, be sure to grab some apples!
Supports heart health
An article published in Taylor & Francis mentioned that eating whole apples puts you at a lower risk of heart problems. How? Apples promote good cholesterol and blood sugar levels for a healthy, beating heart.
When your heart functions properly, you will surely live an active lifestyle. By pumping blood throughout your organs, you are guaranteed to improve your overall health.
Improves gut health
Once in a while, you need to cleanse and detoxify your gut. Springer Link mentioned that apples have pectin, which is a key nutrient in better gut health. Having a healthy gut also means digesting food better.
Protecting your gut from harmful microbes can protect you from many other health problems. In fact, apples can increase the good bacteria in your gut, too.
Prevents cancer
Because of the many antioxidants in apples, they are some of the best fruits with cancer-fighting properties. According to Cambridge University Press, apples can help with different types of cancer like breast and lung cancer.
Moreover, apples can be good for avoiding cancer types. The polyphenols from apples can also repair cells and eliminate free radicals to avoid cancer. These apples can even reduce the symptoms of cancer in the long-term.
Protects the brain
Did you know that snacking on apples can help with brain health? Quercetin is a compound in apples that can relieve your brain from oxidative stress. Whenever you want to study or work, just have apples on the side.
You will be more efficient at work or in school when you eat more apples. It improves memory, focus, and cognitive function. Apples are truly superfoods for your brain!
Helps with mental health
If you feel you’ve been having poor mental health lately, then you might want to consider eating apples. A study in the National Library of Medicine shared that apples can significantly affect your mental health.
You will be in a better mood after you regularly eat these fruits. Prepare for the good vibes coming your way because apples will help you have a better day. Apples don’t just make you happy, but healthy, too!
Boosts immunity
Now that you know the vitamins and minerals of apples, you can already tell that they can certainly boost your immunity. According to Fruit Guys, the quercetin from apples can also reduce inflammation.
There are many health problems you can avoid with apples. You can also eat more of these fruits to supplement medicine or medication for better recovery and healing.
Fights against health problems
Being healthy is not just about eating healthy, but also about staying healthy. Help your body fight against many health problems with the nutrients and antioxidants you can get from apples.
Apples can surely help you avoid health problems like asthma, cancer, diabetes, heart disease, and more. When coupled with stronger immunity, you will surely visit the hospital less often!
Can you imagine how better your life can be with these health benefits of apples? And you can enjoy all of these while savoring the sweet and tarty goodness of these fruits!
This post may contain general information and does not constitute professional medical advice. Always seek information or advice from a qualified medical professional. Please read the full disclaimer for details.
Ripening Process
Make apples inviting and fun to eat by letting them ripen first.
According to Wiggly Wisdom, apples naturally ripen because of ethylene. Therefore, you can just store them at room temperature to ripen over a few days. In fact, you can use apples to ripen other fruits faster!
When buying ripe apples, go for ones that feel firm and heavy for their size. Check them for any soft spots or discoloration. They should also have a vibrant color and a sweet fragrance near the stem.
Once ripe, you can use apples for your favorite recipes!
Side Effects
Apples may taste delicious, but you still need to watch out for any side effects from eating too many of these. Here’s a list of what you need to watch out for when eating apples:
- Gas – passing of gas in your digestive system
- Bloating – a feeling of an overstretched stomach
- Stomachache- discomfort and pain in the stomach
- Indigestion – difficulty absorbing and digesting food
- Blood sugar spikes – increased sugar in the bloodstream
- Weight gain – an increase in body weight
- Tooth decay – development of plaque and cavities
Additionally, I suggest being careful with eating too many apples because of possible pesticide content. Always wash your apples before eating them and check the labels.
Vinmec suggests eating about an apple or two per day. It is perfectly safe to eat the peel but eat these fruits in moderation for the best results.
Conclusion
Did you have fun learning about the health benefits of apples?
I hope the information you found here will help you add apples to your diet. Remember the ripening process and side effects to make the most of these fruits.
When I was informed about these health benefits, it truly changed my life and the lives of the people around me. I prepared better meals for my family with delicious and nutritious apples.
Here are the health benefits of apples that are worthy of note:
- Promotes weight loss
- Supports heart health
- Improves gut health
- Prevents cancer
- Protects the brain
- Helps with mental health
- Boosts immunity
- Fights against health problems
Indeed, life is more fun, enjoyable, and worth living with these sweet, juicy, and healthy apples!
Suggested Recipes
Make apples delicious for everyone by trying out these excellent recipes:
- Sun-Dried Apple Slices
- Apple Juice
- Apple Puree for Babies
- Dried Apple Slices
- Apple Ginger Juice
- Green Smoothie
- Fruit Salad
- Cucumber Apple Juice
My family loves these dishes and drinks. With these recipes, no apple will ever go to waste!
Frequently Asked Questions
Is it good to eat apples every day?
Yes, it’s good to eat apples daily. However, you need to make sure that you’re eating it in moderation. Limit your intake to one to two apples per day.
What is the healthiest fruit?
There is no single healthiest fruit but some of the best fruits you can eat are lemons, strawberries, limes, oranges, grapefruits, blueberries, bananas, avocados, pineapples, pomegranates, blackberries, and of course, apples.
What is the healthiest part of an apple?
While you can get so many health benefits from the flesh or pulp of the apples, you can also count on apple skin to give you nutrients. According to Robinette’s, apple skin is so dense in nutrients like calcium potassium, and vitamin K!
What are the secret benefits of apple?
Here are some of the secret health benefits of apples.
- They’re good for keeping your heart healthy.
- You can boost brain function and protection
- Apples are great for your digestion and metabolism.
- Combat different diseases with the help of apples.
- You can cleanse and detoxify your gut, too.
