Medically reviewed by Dr. Unsa Mohsin.
Well, this goes without saying, an apple a day keeps a doctor away! They are nutritious, rich in fibre, rich in Vitamin C and various antioxidants. Apples are delicious and have less calorie count so if you don’t want to go back to your doctor, I suggest, you add apples in your everyday diet.
Apples never disappoint. You can have them as a standalone snack or as part of salads, desserts or even in smoothies, you name it! It is often called as a ‘miracle food’ because it’s so healthy and has plenty of impressive health benefits. Without further ado let’s discuss some of them.
Red Apple protects the Red Heart
As apples are rich in fibre, they help improve cholesterol levels by lowering the LDL (bad) cholesterol and increasing the HDL (good) cholesterol. It also contains polyphenols, which have antioxidant effects – Which are concentrated in the peel so might as well not peel the apple when you eat. Also one of the kinds of polyphenols is flavonoid epicatechin which basically lowers the blood pressure. New studies also found high intakes of flavonoid were linked to a 20% lower risk of stroke. I mean how good is that? So if you want to protect your heart next time makes sure to have it with its peel.
It’s a weight-loss-friendly fruit and how!
Apples consist of about 86% of water. As known water-rich foods are quite filling this leads to less calorie intake. A medium-sized apple has only 90 calories but plenty of water and fibre. Several studies have shown that foods with low-calorie count promote weight loss, fullness and reduced calorie intake. In one study 50 people were given 3 apples and 4 oat cookies per day. After 10 weeks, the oat group saw no weight change, but those who ate apples lost 2 pounds (0.9kg).
Also not only are they weight-loss-friendly, they also improve the overall diet quality and reduce the risk of obesity especially in children.
Listing down 1 quick healthy and yummy recipe you can use apples in
- Cinnamon Apple Chips ( For Air Fryer)
Believe it or not, these chips are made in 12 minutes. In a large bowl toss 2 apples (thinly sliced) with cinnamon and sugar. Working in batches, place apples in a single layer in basket of air fryer (some overlap is okay). Bake at 350 for about 12 minutes that’s it.
Turn the upset tummy to a cheerful one!
Be it constipation or diarrhoea, apple is the solution for all. They have wonder fibre pectin. A pectin is a form of soluble fibre that draws water from the digestive tract and forms a gel. It helps to slow digestion by pushing stool through your intestines. Soluble fibre is found in the inner part of the apple which is the pulp and flesh so if you have diarrhoea not having the skin won’t be an issue. In another case that is constipation, you might as well take it with skin because the insoluble fibre which increases the bulk of the stool and helps in making a quick passage through the intestines. This makes apple good for those who have constipation – not to forget to have it with the skin of course in this case.
So if you’re a person who wants to avoid doctors at any cost, then make apples your best friends as they are so beneficial.