4 Benefits of Apples

Is an apple a day really good for you? The old saying “an apple a day keeps the doctor away” turns out to be a pretty true cliché.

According to Cornell University’s Department of Food Science, «In the laboratory, apples have been found to have very strong antioxidant activity, inhibit cancer cell proliferation, decrease lipid oxidation, and lower cholesterol.» .

Apples are also a major source of pectin, a soluble, gelatinous polysaccharide that binds to cholesterol in the gastrointestinal tract and slows glucose absorption. Eating apples can help reduce disease-causing inflammation, improve heart health, and help you better manage your weight.

Nutrition facts of apples

Here are the nutritional facts for a raw, unpeeled, medium-sized apple (100 grams):

Calories: 52

Water: 86%

Protein: 0.3 grams

Carbs: 13.8 grams

Sugar: 10.4 grams

Fiber: 2.4 grams

Fat: 0.2 grams

4 Benefits of apples

1. Great Source of Cancer-Fighting Antioxidants

Apples are a high-antioxidant food. Compared to all other types of fruit, apple nutrition has the highest portion of free phenolic compounds. That means these molecules are not bound to other compounds in the fruit that can decrease their beneficial activity in the body.

Research shows that beneficial antioxidants found in apple nutrition include:

quercetin

catechin

floridina

Chlorogenic acid

Because of these special compounds, apples do more than fight free radicals. They also have anti-proliferative and beneficial cell signaling effects.

2. Fight heart disease

The specific type of fiber found in apples, pectin, is especially known to be beneficial for lowering cholesterol levels naturally. A 2003 study found that when rats were fed a diet rich in apple pectin extract and freeze-dried apples, they experienced significantly lower levels of cholesterol and triglyceride absorption than the control group. The group of rats that received both apple pectin and dried apples (rather than just one of them) experienced the greatest benefits in terms of intestinal fermentations and lipid metabolism. This suggests that interactions between fibers and polyphenols in apples play an important role in markers of heart health.

3. High in fiber

With over four grams of fiber in each apple, apples are the ultimate high-fiber food. Eating an apple is a great way to ensure you cover your bases by 25 to 30 grams per day. Apples are especially known for providing pectin. Pectin is a type of soluble fiber that works by binding to fatty substances in the digestive tract, such as cholesterol and toxins, and promoting their elimination.

The fiber found in apple nutrition helps you feel full. It expands in your intestines and takes up volume. It is also important for detoxification. Apple nutrition benefits the digestive system because pectin regulates the body’s use of sugars and cholesterol. It also helps cleanse the blood and digestive tract.

4. Improve digestive health

When it comes to natural constipation relief, eating plenty of fiber-rich foods is a great way to prevent or treat constipation. The pectin in apple nutrition is also considered a natural diuretic. It has a mild laxative effect, so it can help fight bloating and uncomfortable water retention. Try eating apples raw (remember to eat the skin too) or adding them to recipes by blending them first. You can also benefit from juicing apples, although you want to avoid the high-sugar types of juice found in most grocery stores.

Find out how to store apples

Mediterranean Diet Apple Muffins

Servings: 12 muffins

Ingredients

• 1 ¾ cups whole wheat flour
• 1 ½ teaspoons baking powder
• 1 teaspoon ground cinnamon
• ½ teaspoon baking soda
• ½ teaspoon salt
• 1 cup grated apple
• 1 cup apple diced into ¼” cubes
• ⅓ cup melted coconut oil or extra-virgin olive oil
• ½ cup of honey
• 2 eggs
• ½ cup plain Greek yogurt
• ½ cup applesauce
• 1 teaspoon vanilla extract

INSTRUCTIONS

1. Preheat oven to 425 f.
2. Grease all 12 cups on your muffin tin with butter or non-stick cooking spray
3. In a large mixing bowl, combine the flour, baking powder, cinnamon, baking soda and salt. Blend well with a whisk. Add the grated apple and chopped apple. Stir to combine.
4. In a medium mixing bowl, combine the oil and maple syrup and beat together with a whisk. Add the eggs and beat well, then add the yogurt, applesauce and vanilla and mix well.
5. Pour the wet ingredients into the dry and mix with a big spoon, just until combined
6. Divide the batter evenly between the 12 muffin cups.
7. Bake muffins for 13 to 16 minutes
8. Place the muffin tin on a cooling rack to cool.
9. If you have leftover muffins, store them, covered, at room temperature for up to 2 days, or in the refrigerator for up to 4 days.

If you are following the Ketogenic Diet I wrote an article about is Apples are keto friendly and how can you replace them

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