Healthy Eating: An Apple a Day Goes a Long Way
- Cherisa Klopick
- Sep 12, 2019
- 2 min read
Updated: Oct 30, 2019
Health Benefits
Apples can do a lot for you, thanks to plant chemicals called flavonoids. And they have pectin, a fiber that breaks down in your gut. If you take off the apple’s skin before eating it, you won’t get as much of the fiber or flavonoids.
The fiber can slow digestion so you feel fuller after eating. This can keep you from overeating. Eating fiber-rich foods helps control symptoms and lessens the effects of acid reflux. An apple’s fiber can also help with diarhea and constipation.
Some studies show that plant chemicals and the fiber in an apple peel protect against blood vessel and heart damage. They also can help lower your cholesterol, and they might protect your cells’ DNA from something called oxidative damage, which is one of the things that can lead to Cancer.
Research shows the antioxidants in apples can slow the growth of cancer cells. And they can protect the cells in your pancreas, which can lower your chances of type 2 diabetes.1
Apples deserve to be called "nutritional powerhouses". They contain the following important nutrients:
Vitamin C - a powerful natural antioxidant capable of blocking some of the damage caused by free radicals, as well as boosting the body's resistance against infectious agents, according to the University of Maryland centre.
B-complex vitamins (riboflavin, thiamin, and vitamin B-6) - these vitamins are key in maintaining red blood cells and the nervous system in good health.
Dietary fiber - the British National Health Service says that a diet high in fibre can help prevent the development of certain diseases and may help prevent the amount of bad cholesterol in your blood from rising. Phytonutrients - apples are rich in polyphenolic compounds. These phytonutrients help protect the body from the detrimental effects of free radicals. Minerals such as calcium potassium, and phosphorus.2
One medium apple has about:
100 calories
25 grams of carbohydrates
4 grams of fiber
19 grams of sugar
A variety of strong antioxidants3
Apple seeds contain contain cyanide, a powerful poison. Eating too many apple seeds can potentially be fatal. Apple seeds should not be consumed.4
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