There are many simple foods that you can consume on a daily basis that provide many health benefits. Apples contain only 52 calories and have a good amount of vitamin C in each apple.
Why Apples Deserve a Daily Spot
As you can see there are many reasons to eat apples. They are a simple food that most people have on hand. Apples can help satisfy your sweet tooth and keep you hydrated while giving your body nutrients.
Each apple has 52 calories and 4.6mg vitamin C which allows it to be beneficial for your body. There are so many reasons why apples should be in your daily diet. From keeping your weight to eating them as a family.
Another benefit of eating apples is that you can eat them raw. Or add them to baked goods or even put them in a salad. Pairing apples with foods that contain protein can also help your blood sugar levels.
What Makes Apples so Nutritious?
Calories aren't the only factor when it comes to apples being so good for you. Fiber, water, antioxidants and phytonutrients all contribute to the overall benefits.
Here’s a quick breakdown of key nutritional components and their benefits found in apples.
| Nutrient | Benefit | Daily Value (%) | Source |
|---|---|---|---|
| Vitamin C | Boosts immunity | 5% | Apple flesh |
| Fiber | Aids digestion | 10% | Apple skin |
| Potassium | Supports heart health | 6% | Apple flesh |
| Polyphenols | Antioxidant properties | N/A | Apple skin and flesh |
Understanding these components highlights why apples are a powerhouse of nutrition.
Fiber from an apple will keep your digestion moving and help you stay full for longer periods of time. There are also vitamins and minerals found in apples such as Vitamin C and Potassium. Polyphenols are another antioxidant that can help your body prevent free radical damage.
When consuming apples its best to leave the skin on to get the most nutritional value out of each apple. Consuming apples instead of drinking apple juice will also benefit you by getting more fiber and reducing the amount of sugar that gets absorbed into your body.
Ten Health Benefits You Can Expect
There are many reasons why apples are good for your health. Here are 10 to help remind you why.
- Keep your bowels regular
- Increase satiety
- Provide antioxidants
- Good for your heart
- Healthy on-the-go snack
These benefits may not happen overnight but if you continue to eat apples and use them as a substitute for other unhealthy foods you'll start to notice a difference.
How Fiber Supports Digestion and Fullness
Another benefit of apples is that they are high in fiber. There is soluble and insoluble fiber in apples. Soluble will allow you to have better digestion. Insoluble will help you feel fuller.
When your body digests soluble fiber it becomes a gummy consistency. This will help your stomach take longer to empty. Allowing you to possibly eat less throughout the day. And feel fuller from your snacks.
Insoluble fiber helps promote regularity in bowel movements. By consuming apples and drinking plenty of water can allow your body to stay regular. As long as you are eating other fruits and vegetables.
Apples for Heart Health
There are many foods you can eat to promote heart health. By eating apples you will be adding fiber to your body and not too many calories or sodium. Which are all things you want to consider when trying to keep your heart healthy.
Studies have shown that if you eat a diet high in fruits such as apples can lower your cholesterol. Apples also have polyphenols which can help improve the health of your veins.
Apples are just one thing you can do to live a heart healthy life. Make sure you are also exercising and taking care of yourself.
Five Side Effects You Should Know
There are some side effects to be aware of when consuming apples. Though most will not experience these you should know what to look out for.
- Bloating if your stomach can't handle apples well
- Some fructose intolerance can make it worse
- Don't consume seeds in large amounts
- Certain types of apples are acidic and can upset your mouth
- Dehydrated apples can spike your blood sugar fast
Always keep an eye on how much you eat of apples. If you are experiencing these side effects try changing what you eat apples with or how much.
When Apples Work Best in Your Diet
There's really no specific time of day that you should eat fruit. If you want apples during your diet they can go with breakfast. A snack in the afternoon or with your lunch if you want a light meal.
Great to have on hand when running errands or going to the gym. Just wash them and go! If you slice them up with nuts or yogurt you can get more nutrition from the snack.
They can also be used in place of other sweets if you're trying to control your eating habits. Having an apple instead of a candy bar will help with this. Because they are sweet but filling you won't crave them as much.
Choosing the Best Apple Variety
Apples come in many varieties some may be sour and crunchy. Others can be sweet and a bit mushy. It all depends on what your looking for.
- Good for baking
- Great to have on hand for snacking
- Kids love these
- Smaller sizes are easier to control your portions
- Mix of all these
Try to stock up on 2 kinds at home. One for snacking and one to cook with. You'll find that your able to use them before they go bad and add more variety to your week.
Smart Ways to Eat More Apples
There are many easy ways you can start consuming more apples. Simply adding them to your diet will help. Once you learn to incorporate them into your daily meals they wont seem as tedious.
Slice some apples up and throw them in your oatmeal. Cut them up and put them in your salad or even bake them with some cinnamon. There are so many simple ways you can use apples as a treat.
Just find ways to enjoy apples with your favorite foods. If you learn to enjoy them with other meals you will find yourself eating more often.
