Apples are one of the most popular fruits in the world. You may have heard the quote “An apple a day, keeps the doctor away”. This term derives from the fact that apples are very healthy and full of vitamins and minerals that provide great benefits to your body.
Apple originates from Central Asia and is available worldwide in all seasons. There are more than 7,500 types of apples available worldwide and grow on trees. There are many useful by-products of apples that provide additional health benefits, such as apple cider vinegar, applesauce, jams, and juices.
In this article we will look at the benefits of eating apples as well as the best time to eat apples for better health and wellness. Keep reading!
Table of Contents
Apple – Nutritional Facts
According to USDA, a raw, 100g apple (with skin) contains around 52 calories. It also contains:
- 85.6 grams water
- 0.26 grams protein
- 13.8 grams carbs
- 0.17 grams fat
- 2.4 grams fiber
- 10.4 grams sugar
It also contains Vitamin C, E, K, and B vitamins, all of which provide numerous benefits to your health. Moreover, it is rich in antioxidants as it contains polyphenols. While many people may prefer peeled apples, leaving the skin on can be beneficial as it contains half of the fiber and polyphenols out of the total nutritional value.
Health Benefits of Apples
Being a healthy and nutritious fruit, an apple can provide several health benefits such as:
1. Aids weight loss
Apples are high in fiber which makes them fulfilling, keeping your hunger cravings at bay. Apples are additionally low in calories, which makes them a low-calorie snack to add to your diet. The polyphenols in apples may aid with weight loss and help you achieve your weight loss goals. Adding apples to a balanced diet and exercise can help you lose weight.
2. Reduces heart disease risk
Studies suggest that eating apples lowers the risk of heart disease. They contain soluble fiber, which is connected to a decline in heart disease risk and other risk factors, such as high blood pressure. Some research also suggests that consuming apples can reduce the chances of a stroke due to the flavonoids in the apples.
3. Lowers cholesterol
The soluble fiber in apples prevents the accumulation of cholesterol, therefore reducing the risk of plaque buildup that can restrict blood flow to your heart. It also reduces bad cholesterol or LDL in your body which further helps lower cholesterol.
4. Aids digestion
Apples can enhance digestion as they contain a substantial amount of fiber, which can regulate bowel movements. It has both soluble and insoluble fiber. The insoluble fiber helps the food travel smoothly through your system. On the other hand, soluble fiber promotes a feeling of fullness and keeps you away from hunger for longer time periods. Eating unpeeled apples is best if you want to improve your digestion.
5. Boosts immunity
Apple has anti-inflammatory properties that can resolve inflammation in your body. Moreover, high dietary fiber in apples may prevent diseases, such as the common cold. It also contains a sufficient dose of Vitamin C that boosts the immune function of your body. Vitamin C repairs and strengthens the barrier that can prevent you from so many diseases.
6. May prevent or help manage diabetes.
Apples have a low glycemic index naturally, which makes apples a suitable snack option for those with diabetes. Apples contain soluble fiber that can reduce the absorption of sugar in your body. The glycemic index (GI) shows how a certain food may affect blood sugar levels. Foods with a low GI index such as apples usually do not cause massive spikes in blood sugar levels, making them diabetes-friendly. Apples can also prevent Type 2 diabetes as they are rich in antioxidants. Another study found that eating an apple or two every day can reduce the risk of getting Type 2 diabetes.
7. Reduces some types of cancer risk
Apples have many antioxidants present in the body that can help fight free radicals, lowering the risk of cancer, such as lung, digestive tract, and breast cancer. Furthermore, they contain polyphenols that prevent the cancer cells from multiplying. Other studies suggest that apples may prevent other types of cancer too, such as colon cancer. The research on this is limited and there needs to be more evidence to prove the link between apples and cancer.
8. Improves mental health
A lot of what you eat can be advantageous or disadvantageous for your body. Luckily fruits, including apples, can help improve your mental health. A study suggests that eating at least 5 portions of fruit can improve mental health. Another research suggests that apples help lower mental issues, such as anxiety and mood disorders.
9. Improves gut health
Apples can increase the good bacteria in your body, promoting gut health. Apples have a type of fiber known as pectin that acts like a prebiotic for your gut. It lands on your colon and increases the ratio of good bacteria in your body. It also lowers the risk of cancer, diabetes, heart disease, and obesity, among other diseases by successfully altering your gut microbes.
10. Benefits for skin
Apples can work wonders for your skin. Many skincare products contain apples as they provide many benefits to your skin. The flavonoids in apples consist of antioxidant, anticarcinogenic, and anti-inflammatory properties. Moreover, apples have acetic acid and citric acid that can replenish the skin and give your skin a fresh and dewy look. It can also prevent acne and keep your skin hydrated. You can use apple cider vinegar on your skin or mix mashed apples with other ingredients for a healthier, fuller-looking skin.
What Is The Best Time To Eat Apples?
Studies suggest that eating an apple in the morning may be more beneficial than at any other time of the day. Apples contain pectin, a kind of dietary fiber, which can help regulate bowel movements and promote digestive health. They also contain fructose, a natural sugar that can provide energy helping you wake up and kickstart your day while fighting low blood sugar levels. While there is no conclusive evidence to support this, some people claim that having apples in the evening or night can produce gas and cause gastrointestinal discomfort. It may also stay in your digestive tract for longer and cause uneasiness. So, eating an apple for breakfast in the morning may be ideal for your health.
You can also eat apples as a snack. Eating an apple at least twenty minutes before a meal can suppress your appetite and make you eat less. As apples contain natural sugars and carbs, you can also have them post-workout to replenish your energy. Apples can also be used in desserts and can be consumed after meals.
Conclusion
Apples are one of the common fruits found around the world and are usually available throughout the year. It contains fibers, vitamins, and minerals that make it a healthy option to add to your meals, especially breakfast. It can aid weight loss and help with digestion due to its higher fiber content. Apples have a low glycemic index, which means that people with diabetes can have this fruit without any guilt. Moreover, it has a lower number of calories and can be a healthful alternative to other high-calorie snacks. They also have polyphenols that may reduce cancer risk. It is also known to improve gut health and mental health. Additionally, it can also provide your skin with many benefits.
There are many varieties of apples available. Many people like to eat apples raw, but it is also used in fruit bowls and salads. It is often used in desserts, especially desserts famous in the fall, such as apple pie. The best time to eat an apple is in the morning, which is why many people add it to their breakfast meal. Many people believe that eating apples at night can cause gastrointestinal discomfort and can prevent weight loss, however, there is not enough research to support this claim.
To know more about apples and their benefits, consider consulting a nutritionist. They can also recommend you the ideal intake of apples to accomplish your specific health goals, such as weight loss.
