Health
Fiber One medium (3-inch diameter) apple has about 4.4g of fiber—they’re a great way to reach the daily recommended amount of 21-25g for women and 30-38g for men. Apples have both soluble (30%) and insoluble (70%) fiber. Soluble fiber dissolves in water, whereas insoluble fiber does not, so they have different benefits. Soluble fiber, which is most of the fiber found in apple flesh, aids in digestion and can lower cholesterol and blood sugar levels. Pectin, one type of soluble fiber found in apples, promotes gut health by acting as a prebiotic, feeding good bacteria. Insoluble fiber can promote bowel health and regularity by drawing water into your stool and making it easier to pass. Most of the insoluble fiber in an apple is in the skin, so eat that too! I recommend choosing organic apples and washing the skin before eating.
Antioxidants The apple skin is also a great source of polyphenols, a group of
An Apple a Day…
antioxidants. Antioxidants protect your cells from free radicals, which are linked to chronic conditions like heart disease and cancer. Other antioxidants in apples include quercetin (anti-inflammatory) and phloridzin (reduces sugar uptake in the intestines, which may reduce the risk of diabetes). Vitamin C is also an antioxidant which aids in wound healing, immune function, and iron absorption, among other benefits. One medium apple provides 10% of the daily value (DV) of Vitamin C.
Story by Krista Feagans | Photo by Topograph
Eat The Fruit, Skip The Juice
It sounds cliché, but honestly, it’s not a bad idea. Apples have a considerable amount of health benefits, and they score big points for convenience
I cannot overstate the health benefits of eating apples. When you start
(which is huge in my book). They can be stored at
taking pieces out of the whole though, things change. Sure, apple juice
room temperature, they don't have a wrapper,
has Vitamin C. It also has a high concentration of sugar (even if there is
making them great for desk or car-munching, and
no added sugar). Think of how many apples you need to juice to get
they can be paired with all kinds of things for a
one glass of apple juice. That may be 3 apples' worth of sugar in one
great balanced snack, or as an addition to any meal.
glass. Not worth it. You're also missing out on all of the fiber. Apple sauce is better, if there's no added sugar. One pouch of apple sauce has 3g of fiber. You're missing out on the insoluble fiber though, unless you make your own and keep the skin on (that's an idea).
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