This nutritious fruit offers multiple health benefits. Apples may lower your chance of developing cancer, diabetes, and heart disease. Research says may also help you lose weight while improving your gut and brain health.
1. Nutritious
Apples are considered nutrient-dense fruits, meaning they provide a lot of nutrients per serving.สมัคร ufabet
The current Dietary Guidelines for Americans recommend 2 cups of fruit daily for a 2,000-calorie diet, emphasizing whole fruits like apples.
One medium 7-ounce (oz) or 200 grams (g) apple offers the following nutrients:
- Calories: 104
- Carbs: 28 g
- Fiber: 5 g
- Vitamin C: 10% of the Daily Value (DV)
- Copper: 6% of the DV
- Potassium: 5% of the DV
- Vitamin K: 4% of the DV
The same serving also provides 2–5% of the DV for vitamins E, B1, and B6.
Are also a rich source of polyphenols, an important group of antioxidants. While nutrition labels don’t list these plant compounds, they’re likely responsible for many of apples’ health benefits.
To get the most out of apples, leave the skin on, as it contains half of the fiber and most of the polyphenols.
2. May support weight loss
High in fiber and water, which makes them filling.
In one study, eating whole apples increased fullness more than consuming equal amounts of juice. This may happen because whole apples reduce gastric emptying — the rate at which your stomach empties.
Research also suggests intake may significantly reduce Body Mass Index (BMI), a weight-related risk factor for heart disease.
Interestingly, polyphenols may also have anti-obesity effects.