February 23, 2022

An Apple A Day Keeps Diseases at Bay!

Apples. Just by reading this word your mind promptly imagines a bright, crunchy, and juicy health package. According to Harvard Health, apples are one of the top three fruits that are produced around the world. That means everyone around the world must love this crunchy fruit.

Another reason for apples being famous is their versatility. There are numerous ways to consume apples through your diet. Apart from being versatile and delicious, apples are a great deal for health. 

From following doctor’s advice or by listening to your grandma’s, eating an apple daily will always benefit your health in various ways such as lowering cholesterol levels, preventing diabetes, and many even preventing cancer too. 

In this article, we’ll have a brief dive into the world of the benefits of apples.


Whole apples are well known for the nutrition they provide. This superfruit contains high amounts of fiber, vitamin C and a lot of water content. Vitamin C is a potent antioxidant that reduces the damage caused by free radicals.

Moreover, they also contain slight amounts of riboflavin, thiamin, and vitamin B-6. All these vitamins together stabilize your nervous system, strengthen your immune system and guard your body against viruses and infection.

Furthermore, apples contain vitamin K which reinforces bone strength, and small amounts of vitamin E play an optimal role for hair and skin.

Canada’s Food Guide to healthy eating and physical activity recommends eating meals that are filled with veggies and fresh fruits. This way, you’ll be eating a meal fully nutritious containing plenty of vitamins and minerals. 

One serving or one medium apple contains around:

  • Total calories 95 to 100
  • Fat 0g
  • Protein 1g
  • Carbs 25g
  • Sugar 19g
  • Fiber 3g
  • Vitamin C 8 mg
  • Vitamin A 98 IU 
  • Potassium 195 mg 

Note: do not discard the skin of the apple, you will be wasting the maximum amount of fiber of that apple that contains the majority of flavonoids.

Prevent Health Concerns:

Quercetin and pectin present in apples are one of the major backbones behind apple’s glory. Quercetin being a flavonoid reduces inflammation in your body. A piece of research shows that Quercetin contains plenty of pharmacological activities, such as anticancer, antiviral, and antimicrobial effects.

On the other hand, Pectin is a fiber that controls LDL cholesterol, high blood pressure, as well as bowel stability.

Apples also have a low glycemic index. Meaning, your blood sugar levels don't spike when you consume an apple, which makes them a good pick for diabetic patients. Research also states that well preserved Cortland apple is a good dietary source for managing type 2 diabetes.

Moreover, your brain can also benefit from apples as they have the nutrients that protect your nervous system from oxidative stress. A 2015 mice study findings suggest that quercetin in apples reverses histological hallmarks of AD (Alzheimer's disease) as well as shields cognitive function.

Furthermore, there are several studies that support the fact that apples may prevent cancer risks. A meta-analysis in a 2016 review demonstrates that apple consumption is linked to a reduced risk of developing cancers. 

The Bottom Line:

Eating an apple daily is a wise choice whether you’re diabetic, obese or someone who wants to lose weight. Being zero in fats and low in calories, apples are a good choice for losing weight. The vitamins and minerals present in apples will nourish your body with nutrients and its juicy flavor will explode your taste buds with joy!

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