The old saying “an apple a day keeps the doctor away” could be right. Apples are a popular fall fruit because of their crispy deliciousness and available varieties. In addition to being tasty, apples are a low in calories and offer up nutrients that can lower cholesterol, control blood sugar, and help reduce the risk of disease.
Apple Nutrition Facts
Apples are a low-calorie food, containing only 95 calories per medium apple. In addition to being rich in fiber and vitamin C, apples contain trace amounts of vitamins A and E, folate, choline, calcium, manganese, and phosphorus. Apples do not contain any fat, cholesterol or sodium.
Health Benefits of Apples
Although apples do not contain large amounts of vitamins and minerals, the nutrients they do provide go a long way to boost health.
One medium apple contains 4 grams of fiber, both soluble and insoluble. Both types of fiber helps lower LDL cholesterol. Soluble fiber has also been shown to lower total cholesterol levels and glucose levels. A diet rich in soluble and insoluble fiber also boosts digestive health by preventing constipation and promoting regular bowel movements.
Apples are rich in flavonoids, antioxidant compounds which may help reduce the risk of developing cancer and heart disease and may boost immunity. Studies suggest eating one small apple provides the same antioxidant activity as 1,500 milligrams of vitamin C.
Natural Blood Sugar Control
Apples are low in glycemic load and rank low on the glycemic index, meaning apples do not cause blood sugar to spike . According to the authors of Magic Foods: Live Longer, Supercharge Your Energy, Lose Weight, and Stop Cravings, women who eat three small apples a day lower their blood sugar more than women who eat other foods instead of apples. Research also suggests women who eat an apple a day are 28 percent less likely to develop type 2 diabetes than women who do not eat apples and men who eat an apple a day lower their risk of heart attack by 32 percent.
Like other fruits, apples are a nutritious, low-calorie food. Eaten as part of an overall healthy diet, apples may provide protection against disease, lower cholesterol, boost digestive health, and lower blood sugar levels. Remember when eating apples to eat the peel since apple peels have been shown to contain powerful antioxidant activity.
References:
Barnett, R., Pelkman, C. & Webb, D. (2008). Magic Foods: Live Longer, Supercharge Your Energy, Lose Weight and Stop Cravings! Pleasantville: Reader’s Digest.
Bowden, J. (2007). The 150 Healthiest Foods on Earth. Beverly: Fair Winds Press.
Mayo Clinic. (2009 Nov 19). “Dietary Fiber: Essential for a Healthy Diet” (accessed September 26, 2010).
Nutrition Data. (2010). “Apples, Raw, With Skin” (accessed September 26, 2010).
Jennifer Murray - Jennifer Murray is a freelance writer specializing in nutrition, weight loss and fitness.
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