Apple

Apple is one of the most popular fruits around the world and is available in thousands of varieties. Though an apple is as simple and humble as a potato, it offers great nutritional value and health benefits which cannot be underestimated. They are originally from Central Asia and grow on apple trees (Malus domestica). Apples are usually eaten raw, they are also used in a variety of salads, desserts and in juices. One medium sized apple along with the skin contains approximately 93 calories, with each variant having a different nutritional content. Apples are loaded with various important nutrients while being low in calories. It is a great combination of key nutrients like fibre, antioxidants, Vitamin A and water. As a result of this, apples offer a wide range of health benefits like improving heart health, regulating blood sugar levels, cancer prevention and also being low in calories help in weight loss. This blog will tell you everything about apples.

Apple nutrition facts

1 medium sized apple (approximately 180 grams) has the following nutritional content:

Carbohydrates: Apples are loaded with carbohydrates and water. The sugars present in apples are simple sugars like fructose, glucose and sucrose. Despite being high in carbs and sugars, the glycemic index of apples is low, ranging between 29 and 44 because of its high fibre and polyphenol content.

Fibre: Apple is a rich source of fibre called pectin. A single medium sized apple contains 4.37 grams of fibre, which is approximately 16% of the recommended daily intake of fibre.

Vitamins and minerals: Apples have small amounts of a lot of vitamins and minerals. They are a good source of Vitamin C (also known as ascorbic acid), which is a common antioxidant in all fruits. The important mineral present in apples is potassium which is essential for heart functioning.

The health benefits of apples

Below are a few of the many health benefits of apples.

1. Regulates blood sugar levels: Studies suggest that regular consumption of apples can help to lower blood sugar levels and also to prevent diabetes. The antioxidant content of sugar is known to slow down the digestion and absorption of sugars, thus preventing blood sugar spikes. In a 2005 study, it was concluded that eating 1 or more apples per day helped to lower the risk of type 2 diabetes by 28%.

2. Lowers cholesterol and prevents heart disease : Being high in fibre and antioxidants, apples are known to be beneficial for heart health. As per a study conducted in 2020, it was seen that apples can help to reduce total cholesterol levels and improve overall blood flow, thus improving heart health.

3. Cancer prevention: Many animal studies suggest that the phytonutrients present in apples can protect against lung and colon cancer. The beneficial evidence is seen in studies conducted on humans as well. A study showed that those who consumed 1 or more apples per day were at a lower risk of developing cancer, including a 20% lower risk of developing colon cancer and 18% lower risk of developing breast cancer.

Are there drawbacks to eating apples?

Apple is a safe fruit to be consumed. However, because of the high fiber content of apples, it can cause a problem for people with irritable bowel syndrome (IBS). In people with IBS, apples can cause symptoms like gas, abdominal pain and flatulence.  People with fructose intolerance should avoid apples as they contain fructose sugar. For people who are not eating enough fibre, they should gradually introduce apples in their regular diet, as a sudden increase in apple consumption can cause discomfort in the digestive system. Apples in dried form should be avoided, as it contains sulfites which can be problematic for people having asthma. So eat your apple in moderation and as a whole fruit.

Amazing facts about apples

Here are a few facts about apples:

• There are more than 7,500 varieties of apples worldwide and it is the second most widely consumed fruit (the first being banana). Out of 7,500 varieties, 2,500 are grown in the United States Of America.
• The majority of the fibre in apples is present in the skin. There is around 4 grams of fibre in the skin of one medium apple. If we peel off the skin, we lose half of the fibre. Studies also mention that the antioxidants of this fruit are present in the skin. So eat your apple whole.
• The soluble fibre present in apples is called pectin – a plant based alternative to gelatin. After extracting from the fruit, the pectin is sold in liquid or powder form. These liquid or powder forms of pectin are used as a natural thickener in jams and jellies.

Healthy apple recipes and snack ideas

The humble and versatile apple can be made a part of any meal of the day – right from breakfast to dinner. Apples can be used in both sweet and savory preparations. Below are some simple ways to incorporate apples in your everyday routine.

Breakfast: We can add chopped apples in oats porridge, overnight oats, or yogurt parfaits. It can also be made a part of smoothies or eaten as a whole fruit.

Snacks: It can be added in chia seed puddings, fruits salad, along with yogurt. Apple slices can also be baked in the oven and once it becomes crunchy it can be enjoyed as chips.

Lunch and dinner: The crunchy and sweet apple is a perfect ingredient for salads. It can be paired with leafy greens, other vegetables, seeds and nuts.

Desserts: Apple pie is one dessert which everyone loves. It can also be added to ice creams as garnishing, fruit creams or an apple tart.

Conclusion

Apple is a great fruit to keep your health in check. It is low in calories and nutrient dense and hence should be made a part of your everyday diet. Along with being nutrient dense, it also offers many health benefits like weight maintenance, regulating blood sugar levels, improving gut health, cancer prevention and many more. It is loaded with fibre and pectin and helps in improving digestion and boosting the immunity, thus keeping you away from various diseases. So eat an apple and stay healthy.