Apples are not just delicious, they are also loaded with health benefits! Apples come in a variety of shapes, colors, and flavors, as well as several different ways to consume them. People can eat them raw, chopped in salads, baked, in pies, pastries, and cakes, dried in slices, added to smoothies and as a juice. They grow on the apple tree, originally from Central Asia. Apples are high in fiber, vitamin C and various antioxidants but low in calories. They are mainly composed of carbohydrates and water and rich in simple sugars such as fructose, sucrose and glucose. Despite its high carbohydrate and sugar contents, it has a low glycemic index ranging 29-44.
Apples are a good source of fiber and vitamin C. The fiber in apples, helps moderate blood sugar levels, promotes gut health and can help lower your blood cholesterol. Apples also contain polyphenols, which have antioxidant effects. These polyphenols are linked to lower blood pressure and stroke risk. Moreover, apples may promote long-term weight loss due to their high fiber and low-calorie contents, making them a weight-loss-friendly food. Antioxidants such as quercetin, catechin, and chlorogenic acid present in high amounts in apples are responsible for their numerous health benefits. Some of the antioxidants may also slow down the digestion and absorption of sugars.
In addition, one study has shown that eating apples were linked to a lower mortality rate from cancer among women. Antioxidant-rich apples and anti-inflammatory compounds may also help regulate immune responses and protect your lungs against asthma. Apples are beneficial and incredibly good for you, and eating them can lower your risk of many diseases including cancer, obesity, heart disease and diabetes. To obtain the maximum benefits of apples, eat the whole fruit including the skin. Truly, an apple a day keeps the Doctor away!
-PNC-ZDN Rowence Zorilla
References:
1. 10 Impressive Health Benefits of Apples
https://www.healthline.com/nutrition/10-health-benefits-of-apples#TOC_TITLE_HDR_3
2. What to know about apples
https://www.medicalnewstoday.com/articles/267290#benefits