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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.
1. Nutritional composition of apples
Here are the nutrition facts for a whole, unpeeled, medium apple 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 above nutrition facts, 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 the high carb and sugar content, the glycemic index (GI) of apples is still low. GI is a measure of how a food affects the rise in blood sugar levels after eating. When GI values are low, there are various health benefits. Due to their high fiber and polyphenol content, fruit often has a low GI.
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Apples are rich in fiber. One medium apple (100 grams) contains about 4 grams of this nutrient, which is 17% of the recommended daily value. Some of the apple's fiber comes from insoluble and soluble fibers called pectin. Apples are known to be rich in vitamins and minerals. Apples provide a lot of vitamin C for the body. This vitamin is a common antioxidant found in fruit.
Apples are high in antioxidant plant compounds such as:
Quercetin: A nutrient also found in many plant foods with anti-inflammatory, anti-cancer, and anti-depressant effects. Catechin: A natural antioxidant. Catechin is also present in green tea in large amounts, which helps improve brain and muscle function. Chlorinated acid helps lower blood sugar and lose weight. Eating apples can reduce daily calorie intake and promote long-term weight loss.
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2. How healthy is eating apples?
"Eating an apple a day keeps you away from the doctor" - this saying is not wrong, because apples are especially good for health. Here are the health benefits that apples bring:
2.1 Good for weight loss In 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 foods rich in fiber like apples will be beneficial for weight loss. In one study, people who ate apples before a meal felt fuller than those who didn't.
2.2. Eating apples helps you have a healthy heart Eating apples with the skin on reduces the risk of heart disease. Because apples contain soluble fiber, which helps lower 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 may reduce blood pressure and stroke risk.
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2.3. Reducing the risk of diabetes In one study, eating an apple a day reduced the risk of type 2 diabetes by 28% compared with not eating any apples. Even eating a few apples a week has the same effect. The reason apples provide this health benefit is because the polyphenols in apples help prevent tissue damage to the beta cells in the body's pancreas. The insulin-producing beta cells in the body are often damaged in people with type 2 diabetes.
2.4. Promotes beneficial bacteria in the gut 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 goes to the colon, where it can promote the growth of beneficial bacteria, which turn into other helpful compounds that circulate back in the body.
2.5. Helps prevent cancer Apples have a number of natural compounds that may help fight cancer.
2.6. Contains compounds that help fight asthma Apples are rich in antioxidants, which protect the lungs from oxidative damage. Apple peels contain the flavonoid quercetin that helps regulate the immune system and reduce inflammation. These are two effects that help reduce asthma and allergic reactions.
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2.7. Good for Bone Health The antioxidant and anti-inflammatory compounds in apples may promote bone health. Eating more fruit helps preserve bone mass as you age.
2.8. Fight stomach injury from NSAIDs Non-steroidal anti-inflammatory drugs (NSAIDs) work to relieve pain, but it damages the stomach lining of the person taking it. Apples contain the compounds chlorogenic acid and catechins, which help protect stomach cells from damage caused by NSAIDs.
3. Some notes when eating apples
Although apples are healthy, eating too much can make you gain weight. Here are some notes when eating apples:
Pesticides: Apples are one of the fruits with high pesticide residue. Always make sure you wash them well before eating. Apple seeds: Eating apple seeds is really dangerous, can lead to poisoning if you ingest large amounts. Apple seeds have 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 medicine fexofenadine (Allegra). Juice makes the medicine difficult to absorb. Choose the freshest apples, the skin is not bruised or crushed. Keeping apples in the refrigerator will keep them fresh for longer. When eating apples, eat with the skin on because most of the apple's fiber is in the skin. Reference source: healthline.com; webmd.com
