by Rose Lidell
There’s truth to the old saying “an apple a day keeps the doctor away.” In fact, studies have proven that nutritious apples have five amazing health benefits, including boosting your heart health and preventing cancer.
While apples are one of the most widely consumed fruits in America, they’re often underrated nutritionally. But apples are considered a superfood powerhouse for a reason.
Lowering the risk of chronic inflammation is essential to preventing diseases. And while this is possible if you have healthy eating habits and consume a lot of fruits and vegetables, research suggests that apples are especially helpful in reducing the risk of inflammation.
In one study, researchers examined the phytochemicals found in apples and the health benefits they offer to determine why eating apples regularly can help fight disease.
Research shows apples are full of beneficial phytochemicals
Apples are full of phytochemicals. At least 22 percent of phenolics consumed by Americans are from apples, making them the largest source of phenolics in the American diet.
According to the study, increased flavonoid intake is linked to lower overall mortality, and apples are one of the flavonoid sources strongly associated with a decrease in mortality.
Additionally, apples are full of antioxidants. Compared to other fruits commonly consumed by Americans, apples have the second-highest antioxidant activity next to cranberries.
Apples also rank second in terms of total concentration of phenolic compounds. They have the highest amount of free phenolics among commonly consumed fruits. Because free phenolics aren’t bound to other compounds, they are easier to absorb.
Nutritional profile of apples
Apples are nutrient-dense fruits, meaning they provide a lot of nutrients per serving.
The current Dietary Guidelines for Americans recommend two cups of fruit daily for a 2,000-calorie diet, emphasizing whole fruits like apples.
One medium seven-ounce (200-grams) apple contains 104 calories, 28 grams of carbs and five grams of dietary fiber.
The same serving also contains the following nutrients:
– Vitamin C – 10 percent of the Daily Value (DV)
– Copper – 6 percent of the DV
– Potassium – 5 percent of the DV
– Vitamin K – 4 percent of the DV
It also provides two to five percent of the DV for vitamins B1, B6 and E. Vitamin E is a fat-soluble antioxidant.
Vitamin B1 (thiamine) is essential for proper growth and development, while vitamin B6 has a key role in protein metabolism.
Apples are also full of polyphenols, an important group of antioxidants that protect cells from free radical damage linked to health problems like heart disease and cancer.
To get the most out of apples, wash them thoroughly and eat them with their skin on. Apple peel contains half of the fiber and most of the fruit’s polyphenols. Food.news.
