Delicious benefits of apples for your health.
One medium-sized apple (200 g) contains 104 calories, 0.5 g of protein, 27.6 g of carbohydrates and 0.3 g of fat. Apples also contain fiber, potassium and vitamin C.
* Calorie content: 104
* Fat: 0.3 g
* Sodium: 2 mg
* Carbohydrates: 27.6 g
* Fiber: 4.8 g
* Sugar: 20.8 g
* Proteins: 0.5 g
* Potassium: 214 mg
* Vitamin C: 9.2 mg
* Vitamin A: 6 mcg
Carbohydrates
An average apple contains 27.6 grams of carbohydrates, 4.8 grams of fiber and almost 21 grams of natural sugar. Apples have a low glycemic index - 34-38.
Fats
A medium-sized apple has less than 1/2 gram of fat.
Protein
Apples are low in protein. A medium-sized apple contains only 1/2 gram of protein.
Vitamins and minerals
Apples are a good source of potassium and beta-carotene. They contain a certain amount of vitamin C, folic acid, magnesium and calcium.
Health benefits
Whole fruits, such as apples, can be a useful part of any diet, including a vegan or vegetarian diet, a gluten-free diet, and other popular diets. Apples are a convenient set of fiber, vitamins, minerals and flavonoids (useful plant compounds), which provide a number of valuable health benefits.
Promotes heart health
Fruits and vegetables are the basis of a healthy diet for the heart. Plant-based food with a low sodium content and a high potassium content prevents a dangerous increase in blood pressure. Whole apples are a good source of fiber, which is known to reduce cholesterol levels. In addition, apples contain many anti-inflammatory compounds that reduce the overall risk of heart disease.
Regulates blood sugar levels
The fiber in apples slows down digestion, preventing a rapid increase in blood sugar levels after eating. The general recommendations are that for every 1000 calories consumed, there should be 14 grams of fiber. This means that the average 2,000-calorie meal plan should include at least 28 grams of fiber for optimal health.
Eating whole apples with the peel provides the greatest amount of fiber (apple juice does not contain fiber). A medium-sized apple contains 4.8 grams of fiber, so eating one or two apples will help you meet the daily norm.
May help in cancer prevention
Apples contain a powerful natural antioxidant-quercetin. Although quercetin effectively kills abnormal cells, it leaves healthy cells alone. Quercetin interrupts various phases of the cell cycle, causing apoptosis (programmed cell death) in several types of tumors.
Prostate cancer, breast cancer and lung cancer show promising benefits of quercetin. A diet rich in fruits and vegetables provides quercetin along with other powerful antioxidants for cancer prevention.
May reduce asthma symptoms
Quercetin in apples is also useful for people suffering from asthma. Studies show that quercetin suppresses inflammation and effectively reduces the severity of food allergies and respiratory diseases. Including apples in a comprehensive asthma treatment plan can help you get rid of symptoms.
May contribute to weight loss
Apples are a hearty and nutritious snack that helps to reduce food cravings and reduce appetite. The consumption of apples helps to improve the results of weight loss.
Choosing a fresh apple instead of processed snacks is a great way to increase your vitamin intake and experience the satiating effect of soluble fiber. The high water content of apples also means that you can eat a large portion without exaggerating the calories.
Allergies
It is quite possible to be allergic to apples. You may notice tingling in your mouth and lips after taking a bite of an apple, or more serious symptoms soon after eating them.
In any condition, symptoms may include itching and swelling of the mouth, face, lips, tongue and throat immediately after eating apples or within an hour after that. Severe reactions may include difficulty breathing or swallowing.
If you experience any symptoms after eating apples, seek medical help and talk to your doctor about an allergy test.
Side effects
Although fresh apples are useful for asthma, dried apples may contain sulfites, which worsen asthma symptoms in sensitized people.
If you are not used to eating a lot of fiber, a sharp increase in apple consumption can cause digestive discomfort. To avoid this problem, make changes to the diet gradually. In addition, if you have irritable bowel syndrome (IBS) and you are sensitive to certain fruit sugars, apples may be the trigger. Apples are rich in fruit sugar, which causes problems for some people. Consult a nutritionist to determine how best to deal with the symptoms.
Varieties
There are 7,500 varieties of apples in the world. They vary in color (from red to pink and from green to golden), taste (from sweet to sour) and texture (from powdery or soft to crispy). Apples can be the size of a cherry to a grapefruit.
In addition to fresh apples, apple products include applesauce, apple juice, apple cider, apple cider vinegar and dried apple slices. For the healthiest choice, choose foods that are minimally processed without added sugar.
When is it better to buy
Thanks to modern storage technologies, apples are available all year round, and the peak season falls in autumn. But nothing beats the taste of an apple straight from the tree. Regardless of the variety, apples should be firm to the touch, without holes, bruises and soft spots.
Storage and security
Store apples at room temperature for 1-2 weeks or in the refrigerator for 1-2 months. Frozen apples can be stored for up to 8 months. Do not wash the apples until they are ready for use, but be sure to rinse them well under running water to remove pesticides and wax. To prevent the apples from darkening, lightly moisten them with lemon juice to prevent oxidation.
How to cook
Apples can be cut and thrown into oatmeal with cinnamon or on top of whole-grain pancakes with yogurt. Add apples to a fruit salad for lunch or add apples to side dishes. Apples are a sweet addition to proteins, such as baked chicken, turkey or pork. You can also eat crunchy apples with nut paste as a snack.
Apples are also a great choice for baking, including for bread and desserts. Prepare an apple pie or strudel. Applesauce is also a popular substitute for fats when baking, adding moisture and softness to your recipe.
