Apples are one of our favourite healthy fruits in the world. It contains antioxidants, vitamins, dietary fiber, and a range of other nutrients that may help prevent several health conditions. Apples come in a variety of shapes, colors, and flavors and provide a range of nutrients that can benefit many different aspects of a person’s health. In this article, you’ll learn more about the varieties of apple, nutritional content of apples and health benefits of apple.
Varieties of apple
The types of apples that are best for baking are usually tart and slightly sweet varieties, including:
- Granny Smith
Juicy, sweet types are best if you’d rather eat your apple raw. These include:
- Red Delicious
Nutritional facts about apple
One medium apple contains the following nutrients
- Calories: 104
- Carbs: 28 grams
- Fiber: 5 grams
- Calcium 10.9 mg
- Phosphorus 20 mg
- Folate 5.46 micrograms
- Vitamin C: 10% of the Daily Value (DV)
- Copper: 6% of the DV
- Potassium: 5% of the DV
- Vitamin K: 4% of the DV
Health benefits of apple
The nutrients in apples provide a range of health benefits. Some these benefits are:
- Apple improves gut health
Fiber stimulates the release of gastric and digestive juices to ensure efficient uptake of nutrients. According to the USDA National Nutrient Database, one large apple provides 20 percent of their daily recommended intake of dietary fiber. The type of fiber found in apples acts potential prebiotic by helping to improve the functioning of the bacteria living in our large intestine and promote good bacteria in the gut.
- Lowers high cholesterol
Apples contain pectin, a natural fibre found in plants which helps in lowering of cholesterol levels. One 2013 study found that eating raw apples lowered levels of low-density lipoprotein cholesterol among healthy people, but that drinking clear apple juice did not have the same impact.
- Apple prevents cancer
The American Institute for Cancer Research agree that the fiber and polyphenol compounds in apples correlate to a reduced risk of the estrogen receptor-negative form of breast cancer. Again, the National Cancer Institute in the U.S. has recommended a high fibre intake to reduce the risk of colorectal cancer.
- Decrease risk of diabetes
When you eat at least one apple a day are 28 percent less likely to develop type 2 diabetes than those who don’t eat apples. Its high fiber content and high flavonoid content help to improve insulin sensitivity for better weight management and preventing diabetes.
- Prevent diarrhea and constipation
Apple is full of water and fiber and it helps to prevent constipation by either pulling water out of your colon to keep things moving along when you’re backed up, or absorbing excess water from your stool to slow your bowels down.
Regularly eating of healthy whole foods and fruits like apples, contribute to better overall health and reduced risk of developing certain chronic health conditions.