To reap the maximum benefits of this wonder fruit, you must eat it with skin on! Some people either do not like the skin or peel it away to get rid of the pesticide or wax effect. Eating apple without skin loses approximately one-third of its total fibre content. So next time, wash it thoroughly and eat it along with the skin.
Nutritional information for apples:
Apples are full of
- Vitamins: Vitamin B Complex (Riboflavin, Thiamin and B6) & Vitamin C
- Minerals: Calcium, Potassium, Phosphorus & Iron
- Dietary fibre
- Phytonutrients (Compounds which help in protecting the body from the detrimental effects of free radicals)
Benefits of apples: As per several research studies conducted on the fruitfulness of apples, they can potentially
Benefit heart healthy:
Pectin, a soluble fibre present in apples help in preventing cholesterol (plaque) build up in the lining of blood vessels, which in turn helps in preventing narrowing of heart's arteries and eventually heart diseases.
Help in better lung function:
Researchers say eating five or more apples a week can lead to a better lung function. It also brings down the risk of asthma and overall bronchial hypersensitivity due to the flavanoids present in it.
Helpful for diabetics:
As we know, apples are high in the soluble fibre pectin. Pectin helps in controlling blood sugar by releasing it slowly into the bloodstream and regulates blood sugar. Therefore, apples are a fruit of choice for diabetic people.
May prevent colon cancer:
The natural fibre in apples gets fermented in the colon and produces chemicals that help in fighting the formation of cancer cells in that area.
Beats diarrhoea & constipation equally:
Whether it is frequent loose stools or severe constipation, fibre found in apples definitely helps. In case of constipation, fibre can pull water out of the colon to keep stool moving in the intestines or it will absorb excess water from stool to slow down the bowel movement, giving respite in loose motions.
Helps in losing weight: Being high in fibre and low in glycemic index, apples are a great option to be included in one's diet program. They are readily available, easy to carry and are a great snacking/dessert option. They have no fat and cholesterol and are rich in fibre and vitamins.
Thanks to the versatility of this fruit, it can be consumed in various healthy forms such as apple cider vinegar, juice, jams, jelly etc.