We’ve all heard the saying, “an apple a day, keeps the doctor away,” only a cliché? If we are to base on facts, that statement is not just an ordinary saying but something that has an origin. Apples provide multiple nutrients and compounds that help promote good health and weight management. One apple counts as one cup of fruit, helping you meet the American Heart Association’s recommendation to consume at least 4 ½ cups of fruits and vegetables every day. Apples are available in just about any grocery store and have a long shelf-life, so plan on adding this appetizing fruit to your diet.
What can be found in apples that is so good for the human body? Great Question, let’s have a peak!
Fiber
Are you aware that 1 cup of sliced apples with the skin provides 3g of fiber? Fiber is an essential compound that helps keep your digestive tract running smoothly, promotes colon health and may help lower cholesterol. The Institute of Medicine recommends women strive to consume a minimum of 25 g of fiber daily and men 38 g daily. Make sure you eat the skin, as apple slices without the skin contain just 1 g of fiber per cup.
Antioxidants
Quercetin is an antioxidant and apples are a good source of it. This specific antioxidant can help increase energy and endurance during physical activity. Like other antioxidants, quercetin also contributes to decreased inflammation in the body because it fights disease-causing free radicals. One cup of sliced apples also provides 5 mg of vitamin C, which also operates as an antioxidant to promote immunity. Vitamin C is also essential to the development and repair of body tissues.
Potassium and Vitamin K
Apples are also a good source of potassium, an essential mineral that helps your body control other minerals and fluid. One cup of apple slices provides 117 mg of the mineral. Apples also provide 2.4 mcg of vitamin K per cup. Vitamin K helps your blood clot properly.
Weight Management
Fiber in an apple can help you feel full, but has low calories. One cup of apple slices, with the skin, provides on average of just 57 calories and only trace amounts of fat. Eat your apple as a snack instead of a serving of french fries, snack crackers or cookies and save 100 calories or more. You can spread nut butter on an apple instead of higher calorie breads and crackers to save calories and obtain more nutrients.
From now on, start eating an apple a day!