Enormous health benefits of eating apples regularly

By Isa Isawade

An aggregated health research report published by eVnExpress on Sunday has again brought to the fore the invaluable health benefits of eating apples regularly.

Apple is a fruit found to be rich in fiber and antioxidants, capable of improving “digestion, support heart health, help control weight, and lower the risk of chronic illnesses such as heart disease and type 2 diabetes.”

According to it, a medium-sized unpeeled apple weighing 182 grams provides 94.6 calories, 156 grams of water, 0.473 grams of protein, 25.1 grams of carbohydrates, 18.9 grams of sugar, 4.37 grams of fiber, and 0.3 grams of fat.

It adds that, “Apples are mainly composed of carbohydrates and water, and contain several simple sugars such as fructose, sucrose and glucose. Their glycemic index (GI) ranges from low to medium, around 42–44. The GI measures how much a food raises blood sugar levels after consumption, and foods with a low GI are linked to various health benefits.

A medium-sized unpeeled apple contains 4.37 grams of fiber, which is roughly 16% of the daily recommended intake. The main soluble fiber in apples, pectin, helps control blood sugar and cholesterol levels. Most of this fiber is found in the peel, according to WebMD.

“Apples are a source of vitamin C and potassium. Vitamin C, or ascorbic acid, is a common antioxidant essential for many body functions, while potassium supports heart health and helps reduce blood pressure.

“Apples contain many antioxidant plant compounds that bring additional health benefits. Quercetin, found in many plant-based foods, has anti-inflammatory, antiviral and anticancer effects. Catechin, found in green tea, helps improve mitochondrial function, which supports the body’s energy production. Chlorogenic acid, found in apples and coffee, may help lower blood sugar levels.

“Apples provide various health benefits thanks to plant compounds called flavonoids and pectin, a type of fiber that breaks down in the gut,” the writer reveals.

The fruit is found to be very helpful in slowing digestion and making one feel full for longer. It helps to prevent diarrhea and constipation.

Apples are also said to possess plant compounds that help to protect blood vessels and the heart; aid weight loss; lower cholesterol, and reduce oxidative damage to cells, which is linked to cancer.

The benefits of eating the very edible fruit are enormous and so it is recommended for anyone desirable of sound health with miles away from chronic diseases to eat apple regularly.