Benefits of eating Apple

 You know the age-old health aphorism: “An apple a day keeps the doctor away.” Although no one food can keep the disease at bay, apples are nutritious fruits that may help your weight-loss efforts and offer a variety of other health benefits.

Nutrition in Apples

A large -- about 3-1/4 inches in diameter -- apple with the skin on it has 116 calories. It has very little protein or fat, with less than a gram of each, and 31 grams of carbohydrates. Of those carbs, over 5 grams are from fiber, making apples a high-fiber fruit. The same size apple is also a good source of vitamins and minerals. The vitamin C in one large apple is notable, fulfilling 11 percent of a man’s daily requirement and 13 percent of a woman’s. One large apple also gives you 5 percent of your daily requirement of the mineral potassium, which is associated with healthier blood pressure.

Advantages of Eating Apples

The fiber in one large apple provides you with a wealth of benefits. In one study, published in PloS One in 2015, adding apple fiber -- a water-soluble type called pectin -- to the diets of rats lowered their intake of food and helped decrease weight and body fat. The researchers concluded that apple pectin supports satiety and weight management. Getting adequate fiber also assists with bowel movements and keeps you regular and may improve your cholesterol levels, lowering your risk of heart disease and type 2 diabetes. There is some evidence, too, that fiber may help protect you from colon cancer, although more research is needed. Men need 38 grams of fiber daily for optimum health, and women need 25 so just one large apple will satisfy 13 to 20 percent of your daily requirement.

Apples are rich in antioxidants such as vitamin C, which helps fight off free radicals, molecules that can damage DNA and make you susceptible to illnesses such as heart disease and cancer. A review of studies, published in the Annals of Oncology in 2005, reported that eating one or more apples daily helped protect subjects from many different types of cancer, including esophageal, breast, colon and ovarian. In addition to vitamin C, apples contain antioxidant phytochemicals like quercetin, catechins, and chlorogenic acid. In fact, the antioxidant activity of the compounds in apples is higher than that of many other fruits, such as grapes, strawberries, pears, and oranges.

 Incorporating a daily apple into your diet is easy with such a portable fruit. Keep a bowl of washed apples on the counter, and grab one on your way to school or work. Apples also make delicious additions to a host of dishes. Top your morning oatmeal or yogurt with cut-up apple and raisins, or slice some apple onto your lunch or dinner salad along with grilled chicken. An apple with 2 tablespoons of almond butter is a satisfying snack to enjoy after your exercise routine; an apple baked with a dab of butter and a sprinkle of cinnamon makes a nutritious dessert to satisfy your sweet tooth.

nutrients in apples 

Fiber

One cup of apple slices with the skin provides almost 3 g of fiber. Fiber is an essential compound that helps keep your digestive tract running smoothly, promotes colon health and may help lower cholesterol. The Institute of Medicine recommends women strive to consume a minimum of 25 g of fiber daily and men 38 g daily. Make sure you consume the skin, as apple slices without the skin contain just 1 g of fiber per cup.

Antioxidants

Apples are a source of quercetin, an antioxidant. This particular antioxidant can help increase energy and endurance during physical activity. Like other antioxidants, quercetin also contributes to decreased inflammation in the body because it fights disease-causing free radicals. One cup of sliced apples also provides 5 mg of vitamin C, which also operates as an antioxidant to promote immunity. Vitamin C is also essential to the development and repair of body tissues.

Potassium and Vitamin K

Apples are a source of potassium, an essential mineral that helps your body regulate other minerals and fluid. One cup of apple slices provides 117 mg of the mineral. Apples also provide 2.4 mcg of vitamin K per cup. Vitamin K helps your blood clot properly.

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Weight Management

The fiber in an apple can help you feel full for few calories. One cup of apple slices, with the skin, provides just 57 calories and only trace amounts of fat. Eat the apple as a snack instead of a serving of fried chips, snack crackers or cookies and save 100 calories or more. You can spread nut butter on an apple instead of higher calorie bread

and crackers to save calories and obtain more nutrients.