A medium apple is equal to 1.5 cups of fruit. Apples are one of the most popular fruits — and that’s a good thing. Apples are also a rich source of polyphenols. While nutrition labels don’t list these plant compounds, they are likely responsible for many of the health benefits.
To get the most out of apples, keep the skin on. It contains half of the fiber content and many of the polyphenols.
Below are some nutrition facts for a medium apple
- Apple consist of:
- Calories: 95.
- Carbs: 25 grams.
- Fiber: 4 grams.
- Vitamin C: 14% of the RDI.
- Potassium: 6% of the RDI.
- Vitamin K: 5% of the RDI.
Apples are a good source of fiber and vitamin C. They also contain polyphenols, which can have numerous health benefits.
2. Apples May Be Good for Weight Loss
Apples may aid weight loss in several ways. They’re also particularly filling due to their high fiber content. Researchers think that apples are more filling because they are less energy-dense, yet still deliver fiber and volume.
3. Apples May Be Good for Your Heart
Apples promote heart health in several ways. They’re high in soluble fiber, which helps lower cholesterol. They also have polyphenols, which are linked to lower blood pressure and stroke risk
4. They’re Linked to a Lower Risk of Diabetes
Eating apples is linked to a lower risk of type 2 diabetes. This is possibly due to their polyphenol antioxidant content.
5. They Have Prebiotic Effects and Promote Good Gut Bacteria
The type of fiber in apples feeds good bacteria and may be the reason they protect against obesity, heart disease and type2 diabetes.
6. Substances in Apples Help Prevent Cancer
Apples have several naturally occurring compounds that may help fight cancer. Observational studies have linked them to a lower risk of cancer and death from cancer.
7. Apples Contain Compounds That Can Help Fight Asthma
Apples contain antioxidant and anti-inflammatory compounds that may help regulate immune responses and protect against asthma.
8. Apples Be Good for Bone Health
The antioxidant and anti-inflammatory compounds may promote bone health, and eating fruit can help preserve bone mass as you age
9. Apples Protect Against Stomach Injury From
Apples contain compounds that may help protect the stomach lining from injury due to NSAID painkillers
10. The Antioxidants in Apples May Help Protect Your Brain in Old Age
According to animal studies, apple juice may help prevent the decline of neurotransmitters that are involved in memory
Apples are incredibly good for you, and eating them is linked to a lower risk of many major diseases. For the greatest benefits, eat the whole fruit — both skin and flesh.