Apple: health benefits, facts, research | health benefits of red apple

There is a very old thought that “A red apple keeps medicine away”. Till now our mother forced us to have an apple daily. Apple can not be included at any time of the day. Medical science-based research has shown that people should eat an apple in the morning hours to get the health benefits of apple perfectly.
Apple: Health benefits, facts, research | Health benefits of red apple

Red apple

Apples are very rich in nutritional and medicinal properties. Apples contain very important antioxidants, flavonoids, and dietary fiber. Apple is called as ‘nutritional powerhouse’ because of its health benefits. Here are the nutritional facts about apple.

  • Calories – 95
  • Carbohydrates – 22 gm.
  • Fiber – 4 gm.
  • Vitamin – C, K, Potassium.
  • Fat – 0.3 gm.
  • Sugar – 10.5 gm.

Carbohydrates in red apples

Apples contain a high amount of fiber and water, which makes it filling. They are rich in natural sugar, such as fructose, sucrose, and glucose. Despite it contains a high amount of carbohydrate and natural sugar, their GI or the Glycemic Index is very low, ranging 29-44.
For this reason, apples are one of the most recommended fruits for diabetic people. Low values containing the fruit of GI are highly beneficial for health. Apple fiber and polyphenol counts are very high and for that apple, GI value is very low.

Vitamins in red apples

Apples contain vitamin C and K and minerals, but not in high amounts. But apples are always a good source of vitamin C. Vitamin C is a common antioxidant in fruits. It’s very essential dietary nutrient that has much importance to keep the human body healthy. Apples contain major important minerals, Potassium may benefit heart health when consumed in high amounts. Apple is a good source of iron and magnesium.

Sugar in apples

Red apples contain almost 11 grams of sugar. Fruit can have an effect to increase the blood sugar level. But it is natural sugar and it will cause less of a blood sugar spike, as compared to the original sugar or the nutrient-void table sugar. But eating a large number of apples can be harmful to most people.

Other beneficial compounds

Apples are a very good source of many natural antioxidants that play an important role to fight against many health diseases. Red apples include Quercetin, Catechin, Chlorogenic acid which is anti-inflammatory. Antiviral, anti-cancer and antidepressant effects that prevent many health diseases in our body.

Health benefits of red apple

Apples are one of the most healthy fruits with several health benefits. Here are the Health benefits of eating an apple daily In the morning.

  • It helps to lose weight

Apples are full of nutritional properties including fiber, protein, natural sugar, vitamins, and minerals. Some people who ate red apple slices before having a meal regularly found that they start losing weight and it gives the feeling of fullness. Eat apples with some oats to get fast results.

Apples are very low in calories and very high in fiber. People found in their diet plan that apple slices are more effective than the apple juice to lose their weight. Mixer grinder’s heat kills some amount of apple health benefits. So try to eat apple slices before a meal.

  • Very healthy for your heart

Apples are very healthy for the health of our hearts. It prevents many risks of the heart because it contains soluble fiber. Soluble fiber lowers the risk of high blood cholesterol. Apple has polyphenols which are antioxidants. One of the polyphenols has played an important role to lower blood pressure.
One research in 9,600 Men and Women showed that people who ate most apples over 28 years had a lower risk of heart stroke.
  • Lowers the problem of cholesterol

Apples contain a high amount of antioxidant and polyphenols which inhibit the oxidation of LDL or the bad cholesterol. Research has shown that people who ate apples regularly, can lower the LDL 23% within 6 months. So try to have an apple before a meal every day or in the snacks.
  • Prevents the risk of blood sugar

Apple is one of the ideal fruit which lowers the risks of diabetes by almost 7%. Apples contain a decent amount of natural sugar, which helps to balance the blood sugar level. Apples contain some amount of carbohydrates, so minimize some carbohydrates in your diet while you are having apples excessive amount.

  • Contains a full nutrition

An apple is highly recommended by doctors in a 2000 calorie diet. One medium-sized apple contains a bundle of nutrition including vitamins, fiber, minerals, and protein. People feel that apple is a magical fruit. Apple lowers many major health risks such as diabetes, blood pressure, cholesterol, and obesity. So try to have an apple every day before a meal or in the snacks to get a better result.

  • Increases immunity

Almost all over the world love to eat an apple with a cup of green tea. Apples contain vitamin B, C, and potassium which helps to give us a much needed boost to our immunity level. Apples have a large number of carbohydrates and carbohydrates turn into glucose which gives us energy.
  • Increases the digestive strength

Apple is not only the source of full nutrition, but also contains a fiber (soluble fiber), called pectin and medical research has shown that it helps our body to improve digestion and the feeling of nausea. Apples help to solve many health problems such as vomiting, constipation, diarrhea, IBS (irritable bowel movement), a stomach disorder or any bloating problems. Apples it takes almost 30-35 minutes to digest.

  • Red apple fights against cancer

An America based research revealed that red apple is an ideal fruit to prevent the risks of cancer. Apples contain a type of antioxidants called procyanidins, which play an important role in the fight against cancer. Procyanidin antioxidants help to prevent various cancers such as breast, skin, colon and lung cancer. Apple shows a distinct capacity to prevent lung cancer and slow its spread if there is any chance of future development.

About Nasima Khatun

Hello everyone, I'm a health and fitness writer on my own website. I'm recently working on my website regularly. All of the information on my website is based on scientific research and nutritional facts.

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