One of the most favorite fruits of many people is apple.
Everybody knows and eats them as a tasty and nutritive snack in the global
level. But do you have any idea of the calories contained in that apple that
you have for breakfast or that fruit that you take in the middle of the day? It
is a relatively ordinary question, although it can be asked frequently by those
who consciously try to adhere to their nutrition plan.
Thus, a medium apple has roughly 95 calories, which makes
apple a healthy snack in terms of calorie count. This makes apples one of the
best fruits to consider whenever one is in the lookout for a low-calorie food
product. In case you need to lose or gain weight, you can consider adding
apples into your regular diet since containing many health benefits. They are
sweet naturally, though they do not contribute extra calories that you could
need relieved. Moreover, apples are also well-known for their content of fiber
which gives a feeling of fullness and ease from over eating.
The Nutritional Value Of An Apple
In addition to having low-calorie density, apples are
sources of many nutrients required in the human diet. A medium apple provides:
- Carbohydrates: 25 grams
- Dietary Fiber: 4 grams
- Sugars: 19 grams
- Protein: 0. 5 grams
To add to it, Apples have minute portions of vitamins and
minerals such as vitamin C, potassium and vitamin K.
Health Benefits of Eating Apples
Read on and know more about these advantages of consuming
apples in your daily diet. Here are some you should know:
Rich in Antioxidants
The biochemical profile of which includes several
antioxidants such as quercetin, catechin, and chlorogenic acid. These potent
chemicals are involved in a tremendous responsibility of enhancing well being
through shielding your cellular structures against the adverse effects of
oxidative stress. The radicals lead to chronic diseases and increase the rate
of aging due to formation of various substances known as the oxidative stress.
The medical ones eliminate these damaging molecules, thus protecting against a
whole range of diseases.
Supports Heart Health
You are right, apples are heart-representative fruit in several ways and they benefit our heart health. Pectin, one of the soluble fibers is regarded as its primary advantage for their high fiber content. This type of fiber aids in reducing cholesterol levels since the cholesterol particles being bonded with the fiber are locked within the digestive tract and are not reabsorbed.
Cholesterol is known to be a factor that affects blood
vessels; therefore, lowering it is important in order to keep away from
diseases of the heart. Moreover, there are flavonoids in apples that reduce
inflammation in the body as well as prevent any form of oxidative stress on the
heart.
Aids in Digestion
It is important for your digestion and works like a report
card thus apples are beneficial for you. Fiber is important in ensuring that
bowels are working properly and in avoiding situations where someone might have
a hard time going to the bathroom. It swells out in to a big mass and thus
helps in easy passage and also promotes proper bowel movements. Apples contain
large amounts of soluble fibre that swells in water to form a gender in the
intestines. It plays role in helping bowel movement as well as was mentioned
earlier slows down the absorption of nutrients from the fats.
Helps with Weight Loss
Apples are good for weight loss since they are packing of
fiber and they are low on the calorie scale. It also plays a crucial role in
weight loss because it provides a sensation of completion to the consumer thus
allowing them to go for longer hours without feeling hungry. In its natural
course, the fullness of the tummy may act as a natural barrier against foods
that contain unhealthy fats and sugars or just too many calories when you are
already not really hungry. Apples, because of their sugary content, can also
cope with the same; hence making the fruit a better option than taking sweets.
Regulates Blood Sugar Levels
Apples have a low glycemic level, which implies that it
provides a steady stream of energy to the body without causing sudden spikes in
energy followed by a crash, especially for diabetic patients. Apples are also
very effective in cleansing the body of fats because of the fiber content that
is contained within the fruits. Being water soluble, the viscosity of soluble
fiber slows down the absorption of sugar in the blood stream, thus no ‘’highs
and lows’’ of blood sugar. That way sugar is released steadily into the
bloodstream and this act will make sure that the hunger pangs are not sudden.
Boosts Immune System
A fact about apples is that the Vitamin C it contains helps
in the boosting of the immune system. This essential nutrient works as a free
radical scavenger thereby affording your cells vital protection from damage. It
also helps in the development and performance of white blood cells that is
vital in body’s immune system against diseases. The ill effects of not taking
the fruits regularly can also reduce the body’s capability to fend of general
illness and other serious infections. Vitamin C also enhances the strength of
the skin barrier in the sense that it only allows pathogens but allows the skin
to heal as soon as it is injured.
Improves Brain Health
A lot of evidence prove that flavonoids of apples slow down
oxidation of the brain cells, a strain that causes Alzheimer’s disease or
Parkinson’s disease. The rich polyphenolic content in apples including
quercetin, cateching, etc can decrease inflammation and prevent neuronal
degeneration. These compounds have been found to enhance processing and
organization abilities within the brain, and may even nullify the effects of
aging to the organ. It has been seen and established that incorporating apples
in daily meals can therefore help increase brain functions and improve memory
and learning zones.
Conclusion:
If you take apples in the course of the day, it will be of
great advantage to your health. While they are generally understood to be
nutrient-poor foods, they are indeed a rich source of antioxidants. Apples can
be eaten any time of any day, these are as a result of achieving and
maintaining heart health, a healthy weight or as a solution to digestion
problems. Some people are lucky enough to enjoy an apple a day, which makes them
closer to the best shape they hope to achieve.
Please book an appointment with the best Nutritionist in Lahore, Karachi, Islamabad, and all major cities of Pakistan through InstaCare, or call our helpline at 03171777509 to find a verified doctor for your disease.
