Are you looking for a low-calorie fruit that is a good source of fiber and a hunger suppressor at the same time? Then you are in luck because this article will tell you everything you need to know about apples! Apples may be one of the most popular fruits of all that have so many health benefits and are low in calories.
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Juicy, crunchy, and fresh apples come in many varieties, and eating them definitely keeps the doctor far-far away. No wonder many people eat them for breakfast, pack them to work, and snack on them during the day.
Scroll down to find out apples’ nutrition facts and why you should include them in your diet starting today.
Apple Nutrition Facts
Nutritious-wise, apples are very healthy. In a regular medium-sized apple, there are only 52 calories. Although you can see that carbs and sugar are pretty high, the good thing is that the glycemic index (GI) is low. This means eating apples will not raise your blood sugar levels by much. The lower the GI, the healthier food is.
Another reason to add apples to your diet is their richness in fiber. A regular apple of 200 grams will have about 4 grams of fiber. The nutrient, particularly soluble fiber, is good for your gut and promotes a feeling of fullness. As a result, eating apples may help you lose weight and improve your digestive process.
Nutritional Value of Fresh Apples: Vitamins and Minerals
Apples aren’t very rich in vitamins and minerals, except for Vitamin C and potassium. To be exact, a 200-gram apple contains about 214 mg of potassium and 9.2 mg of Vitamin C. There are smaller amounts of Vitamin A, folic acid, magnesium, and calcium.
Next time you buy apples, don’t remove the peel as it contains a bigger portion of Vitamin C. The vitamin promotes collagen development in your bones and muscles.
Another way to get your daily Vitamin C is by drinking apple cider vinegar. The fermented apple juice is believed to help with weight loss, among other effects.
Antioxidants in Apples
The health benefits you receive from apples partly come from plant compounds such as quercetin, catechin, and chlorogenic acid.
Quercetin is an organic compound found in many vegetables and fruits. It has antioxidant and anti-inflammatory properties. Catechin is present in high amounts in green tea leaves and apples. The compound promotes brain and heart health and is believed to give a boost of energy. Chlorogenic acid is a natural antioxidant that is believed to promote mood and weight loss, along with lowering blood pressure.
Health Benefits of Eating Apples Regularly
Apples come in many varieties and sweetness levels. And because of their health benefits, so many people eat apples every day. Imagine that having a single medium apple a day already gives you 14% of your daily vitamin dose. Here are the reasons why you should incorporate apples into your diet:
Promote Weight Loss
For those losing weight, apples are great snacks to suppress hunger. Organic apples are low in calories and high in fiber. Fiber makes you feel full, thus, reducing your appetite. Managing weight is easier with snacks full of fiber, like apples.
Whenever you crave unhealthy food, grab an apple instead. It will help you control your daily calorie intake.
Keep Your Heart Healthy
An animal study revealed that apples can reduce cholesterol. A human study also resulted in a lowered risk of getting heart disease by 43% in women and 19% in men. This can be because of a natural compound called quercetin that reduces inflammation. High content of fiber also reduces cholesterol levels.
Regulate the Amount of Glucose in the Blood
It may sound confusing, but eating apples may actually lower blood sugar, even though the fruit has a high content of sugar. Fiber and other compounds may slow down digestion and, in turn, the rate of sugar absorption.
So, eating whole apples (together with the skin) is great for people keeping track of sugar intake. Note that apple juice does not have fiber, so it doesn’t have the same properties.
May Reduce Cancer Risk
A little-known fact about apples is that they may reduce cancer risk, primarily breast cancer, lung cancer, and prostate cancer. Quercetin, a natural compound, has the ability to interact with cells. The antioxidant targets abnormal cells but doesn’t affect healthy cells.
Recipes with Apples to Add to Your Diet
This cream, vegetable, and fruit soup can be served both hot and cold, depending on the season. On a hot summer day, it can be a refreshing meal and a warm dinner in winter. It is essentially a quick recipe that requires only:
- 1 large potato (boiled, peeled, and chopped)
- 1 minced onion
- 1 chopped stalk of celery
- 1 large apple (peeled and chopped)
- 1 sliced banana
- 1 cup heavy cream
- 1 cup chicken broth
- 1 tbsp butter
- Parsley or chives
- Salt and pepper
For this recipe, you only need one pot. Follow these steps:
- Add chicken broth, fruit, and vegetables to the pot.
- Let the ingredients simmer for about 15 minutes.
- Pour heavy cream and stir well.
- Add butter, salt, and pepper.
- Leave on low fire for a few minutes.
- Blend the mixture until it becomes a creamy consistency.
- Thin the soup with water if needed.
- Serve with chopped parsley or chives.
Red Salmon Salad with Apples
We have for you a light and refreshing salad recipe – a salmon salad with apples. Here is what you need:
- 1 can of minced red salmon
- 1 juiced lemon
- 1 minced red apple
- 1 stalk of chopped celery
- Mayonnaise (1/3 cup or up to your taste)
- Salt, pepper, red pepper flakes
Here is what you need to do:
- Get a bowl and place there minced red salmon and apples and chopped celery.
- Mix everything well and add lemon juice, salt, pepper, and red pepper flakes.
- Stir thoroughly and serve.
Apple pay is loved as much as mac and cheese in the US. Here is a recipe for crusty and juicy pie:
- Pie crust
- 1/3 cup sugar
- 1/3 cup brown sugar
- 1/4 cup flour
- 1 tsp ground cinnamon
- 1/4 tsp ground ginger
- 1/4 tsp ground nutmeg
- About 5 thin sliced apples
- 1 tbsp lemon juice
- 1 tbsp butter
- 1 large egg white
Here are the instructions:
- Preheat the oven to 375° and start working on the dough.
- Add sugar, brown sugar, flour, ginger, cinnamon, and nutmeg to a bowl and mix well.
- Add the mixture to thinly sliced apples and mix them until all slices of apples are coated.
- Divide the dough into two parts.
- Roll one part, brush the pie plate with butter, and place the dough on it.
- Place the filling and add small pieces of butter over the filling.
- Roll the remaining dough, cover the filling, and trim the excess dough.
- Sprinkle cinnamon (optional).
- Nake for one hour.
- Serve with whipped cream and ice cream.
Apples are one of the healthiest fruits you can incorporate into your diet. It offers numerous health benefits and provides a sufficient amount of minerals and vitamins per day. Not to mention that apples are tasty and low in calories.
Apples can be used to cook snacks, dinners, and desserts. They greatly differ in flavors which makes them ideal for various recipes. If you ever get bored of raw apples, you can also switch to baked or dried apples. Such versatile fruit is essential in everybody’s diet.