Apple

Apple is one of the world’s most popular fruits. Apple was mainly grown in Central Asia. Apples are low calorie, high fiber and packed with various antioxidants. Nutritional facts of raw apple per 100 grams (1 medium sized):

Calories	52
Water	86%
Protein	0.3 grams
Carbs	13.8 grams
Sugar	10.4 grams
Fiber	2.4 grams
Fat	0.2 grams

Apple contains various minerals and vitamins, but in small amounts. It mainly contains vitamin C and potassium. Vitamin C is a common antioxidant having various functions in the body including, reduction of free radicals. Potassium present in apples is beneficial for the heart, when consumed in high amounts. The main constituent of apples is carbs and water. The carbs present in apples are simple sugar. However, due to high fiber and polyphenols content, apples are low in Glycemic index. Hence, they are beneficial for various health conditions. Apples are high in fiber. One medium sized apple can provide you 17% of your daily fiber intake. It contains both soluble and insoluble fibers. Fiber present in apples helps improve fullness and cause weight loss while lowering blood sugar levels and boosting digestive function.

Apples are packed with several antioxidants, such as quercetin, catechin, and chlorogenic acid. The high fiber and low calorie of apples make it an excellent fruit for weight reduction. It reduces daily calorie intake and provides fullness for a long time. Best time to eat apples is before or between meals. According to some evidence, it was shown that apples are linked with lower blood sugar levels and hence reducing the risk of type 2 diabetes. Some of the antioxidants in apples may also slow down your digestion and absorption of sugars, hence avoiding hike of blood sugar levels.

There are several study reports on the effect of apples on risk factors for heart disease. It was found that consumption of apples was associated with a drastic reduction in the plaque buildup inside the arteries.

According to various test tube and animal studies, the phytonutrients present in apples can protect against lungs and colon cancer. Although apples are well tolerated, they may cause problems for people with irritable bowel syndrome. The reason behind this is FODMAP, a wide category of fiber which causes digestive problems.

Health benefits of eating Apple:

Rich in Antioxidants: Apples contain antioxidants, including vitamin C and polyphenols, which can help to protect the body from oxidative stress and inflammation.
Good source of Fiber: Apples are a good source of fiber, which can aid digestion, regulate blood sugar levels and lower cholesterol.
Vitamin C: Apples are a good source of vitamin C, an antioxidant that supports the immune system, skin health and iron absorption.
Low in Calories: Apples are low in calories and can help with weight management as part of a balanced diet.
May lower risk of diseases: Studies suggest that consuming apples regularly may lower the risk of chronic diseases, such as heart disease, type 2 diabetes, and certain cancers.
Promote Gut Health: Apples contain prebiotic fiber that can promote the growth of healthy bacteria in the gut, improving digestive health.
Convenient Snack: Apples are a convenient and portable snack that can be eaten raw or cooked, making them a healthy option for people on the go.

Potential downsides of eating Apple:

Pesticide Residue: Apples are often treated with pesticides, and residues of these chemicals can remain on the fruit. This can be a concern for people who are sensitive to pesticides or are trying to avoid exposure to chemicals in their food.
High Fructose Content: Apples contain natural sugar, including fructose, which can contribute to weight gain and other health issues if consumed in excess.
Digestive Issues: Some people may experience digestive issues, such as bloating, gas or diarrhea, when consuming large amounts of apples, particularly if they have a sensitive gut.
Interactions with Medications: Apples contain compounds that can interact with certain medications, including blood thinners and heart medication. It is important to talk to your doctor before consuming large amounts of apples if you take any prescription medications.
Allergies: Some people may be allergic to apples and may experience symptoms such as skin rashes, stomach discomfort, and difficulty breathing.
Tooth Decay: Apples are high in natural sugar, which can contribute to tooth decay if they are consumed in excess or if the fruit is not properly cleaned from the teeth after eating.
Importance of Washing: It is important to wash apples thoroughly before eating to remove any dirt, pesticides, or other contaminants that may be present on the skin.