Apples can do a lot for you, thanks to plant chemicals called flavonoids. And they have pectin, a fiber that breaks down in your gut. If you take off the apple’s skin before eating it, you won’t get as much of the fiber or flavonoids.
Phytochemicals
Nutritionists and other scientists get excited about apples because of their phytochemical content. Phytochemicals are substances found in plants that may be good for human health. They go by many different names, such as phytonutrients, polyphenols, antioxidants, phytochemicals, and flavonoids. You shouldn’t peel your apples, as most of the phytochemicals are in the skin.
Fiber
The fiber can slow digestion, so you feel fuller after eating. This can keep you from overeating. Eating fiber-rich foods helps control symptoms and lessens the effects of acid reflux. An apple’s fiber can also help with diarrhea and constipation.
Blood vessel and heart damage protection
Some studies show that plant chemicals and the fiber of an apple peel protect against blood vessel and heart damage. They also can help lower your cholesterol, and they might protect your cells’ DNA from something called oxidative damage, which is one of the things that can lead to cancer.
Antioxidants
Research shows the antioxidants in apples can slow the growth of cancer cells. And they can protect the cells in your pancreas, which can lower your chances of type 2 diabetes.
Other health benefits
Scientists also give apples credit for helping:
- Your lung strength
- Your heart
- With asthma
- Bone health
- Weight loss
- Your brain (easing symptoms of Alzheimer’s disease and age-related memory loss)
- Your immune system
- Your gut health
You don’t need to be concerned about the sugar in apples. Although they have carbs that affect your blood sugar, these carbs are different from other sugars that strip away fiber that’s good for you.
Apple Nutrition
Apples are low in sodium, fat, and cholesterol. They don’t offer protein, but apples are a good source of vitamin C and fiber.
One medium apple has about:
- 25 grams of carbohydrates
- 19 grams of sugar
- A variety of strong antioxidants
How much fiber in an apple?
One medium apple with the skin has around 4 grams of fiber, while one without the skin has around 2 grams.
How many calories are in an apple?
You’ll get about 100 calories when you eat a medium apple.
Side Effects of Apple
Although apples do have health benefits, eating too many of them (like anything) can be bad for you. Too much fruit can cause you to gain weight.
There are a few other things to keep in mind:
Pesticides. Apples are one of the fruits that have high pesticide residues because bugs and disease are more likely to affect them. It’s always best to wash fruits like apples before you eat them.
Seeds. You might’ve also heard that eating apple seeds or the core is bad for you. The seeds do have chemicals that turn into cyanide in your body, but you would have to crush and eat many seeds for them to harm you. In fact, an average adult would have to eat at least 150 crushed seeds for a risk of cyanide poisoning. The seeds are actually rich in protein and fiber.
Interactions. Apple juice can interact with the allergy drug fexofenadine (Allegra). The juice makes it hard for your body to absorb the medicine.
How to Buy and Prepare Apples
When you’re buying apples, make sure they feel firm and heavy. The skin shouldn’t have bruises, cuts, or soft spots.
Apples are healthiest when eaten fresh and unpeeled. Cut apples turn brown quickly because of a process called enzymatic browning. The darkened fruit isn’t harmful, but it may look less appealing. To prevent enzymatic browning, dip the apples in a lemon juice solution or use a commercial product.
Make sure to store apples in your refrigerator to keep them fresh longer. They can be stored at room temperature, but they’ll ripen much faster.
Credit: webmd
