Apples are considered nutrient-dense fruits, meaning they provide a lot of nutrients per serving. 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:สมัคร UFABET
- 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.
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.
Summary
Are a good source of fiber and vitamin C. They also contain antioxidants, like vitamin E, and polyphenols, contributing to the fruit’s numerous health benefits.
2. May support weight loss
Apples are high in fiber and water, which makes them filling.
In one study, eating whole apples increased fullness more than consuming equal amounts of apple juice. This may happen because whole apples reduce gastric emptying. The rate at which your stomach empties.
Research also suggests apple intake may significantly reduce Body Mass Index (BMI), a weight-related risk factor for heart disease.
Interestingly, apple polyphenols may also have anti-obesity effects.
Summary
Apples are particularly filling due to their high fiber and water content. Their polyphenols may also have anti-obesity effects.
3. Could be good for your heart
Apples have been linked to a lower chance of heart disease. Research has found that eating 100-150 g/d of whole apples is associated with a lower chance of heart disease and risk factors such as high blood pressure.
One reason may be that they contain soluble fiber. This fiber is also associated with a lower chance of heart disease.
Another reason may be that they offer polyphenols. Some of these may help lowerTrusted Source blood pressure. StudiesTrusted Source have also linked high intakes of flavonoids with a lower chance of stroke.