Fruit and vegetables
Better Health channel | 2021
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Sun, sand, and a pineapple in hand.” |
Apple BENEFITS
1. Apples Are NutritiousA medium apple — with a diameter of about 3 inches (7.6 centimeters) — equals 1.5 cups of fruit. Two cups of fruit daily are recommended on a 2,000-calorie diet. One medium apple — 6.4 ounces or 182 grams — offers the following nutrients (1Trusted Source):
2. Apples May Be Good for Weight Loss
Apples are high in fiber and water — two qualities that make them filling. In one study, people who ate apple slices before a meal felt fuller than those who consumed applesauce, apple juice, or no apple products (2Trusted Source). In the same study, those who started their meal with apple slices also ate an average of 200 fewer calories than those who didn’t (2Trusted Source). In another 10-week study in 50 overweight women, participants who ate apples lost an average of 2 pounds (1 kg) and ate fewer calories overall, compared to those who ate oat cookies with a similar calorie and fiber content (3Trusted Source). Researchers think that apples are more filling because they’re less energy-dense, yet still deliver fiber and volume. 3. Apples May Be Good for Your HeartApples have been linked to a lower risk of heart disease (5Trusted Source). One reason may be that apples contain soluble fiber — the kind that can help lower your blood cholesterol levels. They also contain polyphenols, which have antioxidant effects. Many of these are concentrated in the peel. One of these polyphenols is the flavonoid epicatechin, which may lower blood pressure. An analysis of studies found that high intakes of flavonoids were linked to a 20% lower risk of stroke (6Trusted Source). Flavonoids can help prevent heart disease by lowering blood pressure, reducing “bad” LDL oxidation, and acting as antioxidants (7Trusted Source). |