What are apples good for? Apples have chronic health disease benefits. Why? Because it contains a compound called polyphenols which is an antioxidant. And antioxidants help to fight off chronic health diseases by removing free radicals from the body. And the skin of the apple contains most of the polyphenols which are also half the fiber.
The health nutrients of one medium apple are the following:
Calories- 104
Carbs- 28 grams
Fiber- 5 grams
Vitamin C- 10% of the Daily Value
Copper- 6% of the Daily Value
Potassium-5% of the Daily Value
Vitamin K- 4% of the Daily Value
What are apples good for? iStock-photo credit: Tim UR
Eating apples is a great weight loss food because it is high in fiber and low in calories. So, apples will help make you feel full while suppressing your appetite. Studies have shown that eating apples regularly can reduce the risk of heart disease.
And the reason for this is because of the soluble fiber in apples. Apples have shown in studies to promote positive gut health because of the pectin in it. Pectin serves as a prebiotic in your gut microbiome. Research studies show that eating apples may reduce the risk of getting GERD, gastroesophageal reflux disease.
Many studies have shown that eating apples can help you digest food better because it helps with improving your digestive system. The American Guidelines for Nutrition recommends about 5 servings of fruits and vegetables daily. And interesting enough, there was a study that stated that eating an apple a day requires less prescription medications.
The Bottom Line is there are a lot of health benefits to eating apples such as improved gut health, weight loss, reducing the risk of heart disease, lower blood pressure levels, etc.
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References
1) Dietary Guidelines For Americans- https://www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf
2) https://www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf
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6) Grosso G, Godos J, Currenti W, Micek A, Falzone L, Libra M, Giampieri F, Forbes-Hernández TY, Quiles JL, Battino M, La Vignera S, Galvano F. The Effect of Dietary Polyphenols on Vascular Health and Hypertension: Current Evidence and Mechanisms of Action. Nutrients. 2022 Jan 27;14(3):545. doi: 10.3390/nu14030545. PMID: 35276904; PMCID: PMC8840535.
7) Adak A, Khan MR. An insight into gut microbiota and its functionalities. Cell Mol Life Sci. 2019 Feb;76(3):473-493. doi: 10.1007/s00018-018-2943-4. Epub 2018 Oct 13. PMID: 30317530; PMCID: PMC11105460.
8) Oyenihi AB, Belay ZA, Mditshwa A, Caleb OJ. “An apple a day keeps the doctor away”: The potentials of apple bioactive constituents for chronic disease prevention. J Food Sci. 2022 Jun;87(6):2291-2309. doi: 10.1111/1750-3841.16155. Epub 2022 May 3. PMID: 35502671; PMCID: PMC9321083.
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