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Apples 101 – Nutrition Facts and Health Benefits
The well-known proverb, ‘an apple a day keeps the doctor away’, can be substantiated with a bundle of health benefits that this amazing fruit possesses. It is an excellent fruit that aids in detoxifying and nourishing the body with antioxidants and other minerals. Especially the skin of the fruit is enriched with polyphenols. It is an antioxidant, believed to improve our digestive tract, manage weight, diabetes, neurodegenerative disease, and other cardiovascular diseases.
In order to understand the various advantages of eating an apple or apple benefits, let us go over the nutritional facts of this wonder fruit. A medium-sized apple, roughly weighing 100 grams, would contain the following:
- Calories: 52
- Water: 86%
- Cholesterol: 0%
- Protein: 0.3 grams
- Carbs: 13.8 grams
- Sugar: 10.4 grams
- Fibre: 2.4 grams
- Fat: 0.2 grams
The high carb content in apple is compensated by the low glycaemic index score. This means it does not affect the blood sugar level. Some of the other apple benefits are as follows:
High fiber content: Apples are considered to be a good source of fiber. Every 100 grams of apple, contains 2.4 grams of fiber. This is very beneficial for the body as it assists digestion. A portion of that fiber comes from the soluble and insoluble fiber known as pectin.
Rich source of vitamins and minerals: Vitamin C and potassium are also among the other apple benefits. Vitamin C improves the immune system of the body and fights diseases. Potassium, on the other hand, lowers the risk of heart diseases.
Beneficial plant compounds: Apple is a major source of 3 vital plant compounds that perform important functions for the body’s well-being. Quercetin is a plant nutrient that possesses anti-inflammatory, antiviral, anti-cancerous and anti-depressant properties. Catechin improves the brain and muscle function. Chlorogenic acid is found to regulate blood sugar and contribute to weight loss.
May help in weight loss: There are also a bundle of apple benefits for someone on a diet as it is low in calories. Even the high-fibre content gives the illusion of a fuller stomach and curbs one’s appetite or the urge to snack often.
Controls blood sugar level: Some scientific studies support the fact that consuming apples is very healthy for a diabetic patient in the long run. It slows down the process of digestion, thereby slowing down the absorption of sugar into the bloodstream.
Lowers the risk of heart diseases: Heart diseases are generally triggered when the cholesterol level exceeds the standard amount. The consumption of apples can effectively reduce the cholesterol level, thus controlling the onset of major heart diseases in the individual.
May aid against cancer: apple benefits also include anti-cancer properties, due to the presence of phytonutrients.