Apples are high in fiber, calcium, magnesium, vitamin C, and flavonoids, all of which have a variety of health benefits. Fruit and vegetable phytochemicals, such as phenolics, flavonoids, and carotenoids, have been shown to lower the risk of some cancers, cardiovascular disease, asthma, and diabetes. They can be a nutritious addition to any diet, including weight loss diets. Despite having a high carbohydrate and sugar content, their glycemic index is low, ranging from 29 to 44. The glycemic index is a value assigned to foods based on how quickly or slowly they cause blood glucose levels to rise.
Apples are rich in disease-fighting polyphenols, including quercetin, pectin, catechin, phloridzin, and chlorogenic acid, all of which are strong antioxidants. Quercetin possesses antioxidant and anti-inflammatory properties that may aid in the reduction of swelling, the killing of cancer cells, blood sugar regulation, and the prevention of heart disease. Pectin is a type of soluble fiber that can relieve constipation, improve digestive health, and help prevent or treat gastrointestinal and metabolic disorders. Pectin is also fermented in the colon by beneficial bacteria, producing short-chain fatty acids that may help avoid chronic diseases such as cancer.
Apple Nutrition Facts
One medium apple (100g) provides 52 calories, 0.26g protein, 13.8g carbohydrates, 10.4g sugar (naturally occurring), 2.4g fiber, and 0.17g fat. Apples are also high in potassium, phosphorus, calcium, magnesium, and vitamin C.
According to the USDA, one raw apple (100g) has the following nutritional value:
- Water: 85.6g
- Energy: 52 kcal
- Protein: 0.26g
- Carbohydrate: 13.8g
- Total fat: 0.17g
- Fiber: 2.4g
- Potassium: 107 mg
- Phosphorus: 11mg
- Calcium: 6mg
- Magnesium: 5mg
- Vitamin C: 4.6mg
- Choline: 3.4mg
- Iron: 0.12mg
Apple Health Benefits
Weight Loss
Apples are a good source of polyphenols, dietary fiber, carotenoids, and other nutrients. Fruit polyphenols are thought to boost anti-obesity effects by scavenging free radicals and altering signal transduction in target cells and tissues, particularly fat tissues. According to a review of research, apples can help you lose weight because they are low in calories and high in fiber, which keeps you feeling fuller for longer. This may also assist individuals in sticking to a weight-loss diet more successfully.
Cancer Prevention
Several studies have found a correlation between apple eating and a lower risk of cancer, particularly lung cancer. Fruit and vegetable consumption was linked to a 21% lower risk of lung cancer in women. In case-control research conducted in Hawaii, it was discovered that eating apples and onions was associated with a lower risk of lung cancer in both males and females. Participants who consumed far more apples, onions, and white grapefruit had a 40–50 percent lower risk of lung cancer when compared to those who consumed the least of these fruits.
Quercetin has shown to be beneficial in the treatment of prostate cancer, breast cancer, and lung cancer.
Cardiovascular Disease
Several studies have found an inverse relationship between Apple and Apple flavonoid consumption and coronary mortality. A group of Finnish women who ate more than 71 grams of apples per day had a 43 percent lower risk of coronary heart disease than women who did not eat apples. In men, consuming more than 54 grams of apple reduced risk by 19%.
Help Fight Asthma
Quercetin in apples is also beneficial for people with asthma. It suppresses inflammation and reduces the severity of respiratory issues, according to research. Another study found that individuals who ate the most apples had the lowest risk of developing asthma. Eating about 15% of a large apple per day was associated with a 10% lower risk of this condition.
Supporting Immunity
Apple skins contain quercetin, a flavonoid plant pigment that boosts your immune system and reduces inflammation. It has antibacterial, antiviral, and anti-allergic properties, making it ideal for preventing infections and diseases.
Diabetes Risk Reduction
Regularly eating apples can prevent you from getting type 2 diabetes and maintain a healthy blood sugar level. A study found that eating an apple a day was associated with a 28% lower risk of type 2 diabetes.