What to know about apples
Apples are a popular fruit that are high in antioxidants, vitamins, fiber, and other nutrients. They may help avoid a variety of health disorders due to their wide nutrient composition.
Apples come in a variety of sizes, colors, and flavors, and they contain a variety of nutrients that can improve a person's health in a variety of ways.
They may, for example, aid in the prevention of cancer, obesity, heart disease, diabetes, and a variety of other diseases.
Learn more about the nutritional value of apples and how they can enhance one's health in this article.
Apples are high in fiber, vitamins, and minerals, which are all good for your health. They also contain a variety of antioxidantsReliable Source. These compounds aid in the neutralization of free radicals.
Natural processes and environmental influences can produce reactive molecules known as free radicals. Excessive amounts of free radicals in the body can induce oxidative stress, which can lead to cell damage. This harm can lead to a variety of illnesses, including cancer and diabetes.
Dementia and neurological health
According to a 2019 laboratory investigation, quercetin has a neuroprotective impact, probably due to its ability to suppress the formation of reactive species. It appears to aid in the survival and function of neurons. As a result, it may aid in the prevention of age-related neuron loss.
High dose quercetin supplementation may help protect cells from the type of damage that might lead to Alzheimer's disease, according to the findings of a mouse study published in 2015.
It's worth mentioning that most of these studies used extremely high concentrations of quercetin that are unlikely to be found in everyday foods. Furthermore, more human trials are needed before scientists can determine that quercetin improves brain health in humans...
Stroke
An older research paper In a study published in 2000 by Trusted Source, researchers looked at how eating apples over the course of 28 years increased the risk of stroke in 9,208 persons.
Those who ate the most apples had a lower risk of thrombotic stroke, according to the researchers.
Many components in apples may help to reduce the risk of stroke. People who consume the most fiber, for example, appear to have a lower risk of cardiovascular disease, coronary heart disease, and stroke, according to a 2017 reviewTrusted Source.
A medium apple with a diameter of 3 inches and a weight of 182 grams (g) contains 4.37 grams of fiber. Depending on their age and sex, an adult's daily requirement is roughly 13–20 percent Trusted Source.
What are the advantages of eating a healthy diet?
Cholesterol
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. The authors therefore conclude that it is the fiber in apples that helps reduce cholesterol...
Heart health
Apples are high in vitamin C. a reliable source
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Fiber, vitamin C, antioxidants, and potassium are all good for you. The following are the benefits of a medium-sized apple, according to Trusted Source:
13–20% of a person's daily fiber requirements
9–11% of a person's daily vitamin C requirements
4% of a person's daily potassium requirements
Fiber appears to aid in the control of blood pressure, perhaps lowering the risk of cardiovascular disease.
Vitamin C is an antioxidant that, in combination with other antioxidants, may help to protect certain aspects of heart health. Vitamin C may also assist the body fight infections and disorders by boosting the immune system.
Potassium aids in relaxation.
The blood vessels are protected by Trusted Source, lowering the risk of stroke.The blood arteries are protected by Trusted Source, lowering the risk of high blood pressure and cardiovascular issues...
Diabetes
People who replaced three servings of fruit juice per week with the same amount of whole fruit, including apples, had a 7% lower risk of getting type 2 diabetes than those who did not eat fruit, according to a population study published in 2013.
Also, according to one 2011 reviewTrusted Source, those who ingest the most fiber have a lower risk of acquiring type 2 diabetes. People with diabetes who eat a high-fiber diet may experience reduced blood sugar levels.
To fulfill a sweet appetite while also providing nutrition, the American Diabetes Association recommends eating fresh fruit, such as apples. They do, however, caution individuals to consider the fruit's carbohydrate load.
A medium apple has 25.1 grams of carbohydrate, of which 18.9 grams are sugar. It does, however, provide fiber and other nutrients, so it has added health benefits as a sweet snack.
Cancer
Antioxidant-rich foods may help avoid oxidative stress, which causes cell damage and may contribute to the development of some malignancies. Antioxidants are abundant in apples.
According to a 2016 meta-analysis, eating apples can help reduce the incidence of lung cancer, breast cancer, and colorectal cancer, among other cancers.
According to a meta-analysisTrusted Source released in 2018, fiber may help reduce the risk of colon cancer.
Obesity
According to a rodent study published in 2019, Apples include bioactive substances that may help maintain healthy gut bacteria, which may help persons with obesity improve their health.
The researchers investigated how eating apples might impact rats' intestinal microbiome. The improvements they saw showed that eating apples could help people lose weight.
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| Nutrient | Amount in 1 apple | Daily adult requirement |
| Energy (calories) | 94.6 | 1,800–3,000 |
| Carbohydrate (g) | 25.1, including 18.9 g of sugar | 130 |
| Fiber (g) | 4.4 | 22.4–33.6 |
| Calcium (milligrams [mg]) | 10.9 | 1,000–1,300 |
| Phosphorus (mg) | 20 | 700 |
| Magnesium (mg) | 9.1 | 320–420 |
| Potassium (mg) | 195 | 4,700 |
| Vitamin C (mg) | 8.37 | 75–90 |
| Folate (micrograms [mcg]) | 5.46 | 400 |
| Choline | 6.19 | 425–550 |
| Beta-carotene (mcg) | 49.1 | No data |
| Lutein and zeaxanthin (mcg) | 52.8 | No data |
| Vitamin K (mcg) | 4 | 90–120 |
Apples come in a variety of flavors and can be consumed in a variety of ways.
Raw applesauce, sliced in salads, cooked whole, in pies, pastries, and cakes, in curries and chutneys, dried in slices, added to smoothies, and as juice are all options.
The following are some of the most popular apple varieties:
McIntosh: A tart red apple with soft white flesh and a luscious texture.
A crisp, juicy red apple known as a red delicious.
Fuji is a yellow and red fruit with solid, delicious flesh.
Granny Smith is a green apple with a strong flavor and crisp, greenish flesh.
A yellow apple with a gentle, sweet flavor known as Golden Delicious.
Although tastes differ, many people like sour, acidic apples for applesauce or apple pie. To avoid using sugar, cook tart apples with sweet apples or use spices to balance out the sharpness...
In most people, eating one apple is unlikely to have major adverse effects, but certain people may need to be cautious.
The sections below detail some of the risks associated with eating apples.
Toxins
Cyanide is found in apple seeds. Swallowing intact seeds is unlikely to be harmful, however chewing and swallowing a high quantity of apple seeds may be hazardous. More information can be found here.
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