Apples are among the most popular fruits worldwide, and adding them to a balanced diet can be a simple way to increase your intake of fibre and beneficial plant compounds. Their nutritional value makes them a convenient snack, but like any single food, apples are best viewed as part of an overall healthy eating pattern.
Here are five reasons why eating apples regularly may be beneficial.
1. Apples May Support Heart Health..READ THE FULL ARTICLE HERE .
Apples contain dietary fibre and flavanols, naturally occurring plant compounds that have antioxidant properties.
Research into flavanol rich foods has linked adequate intake with cardiovascular benefits. Apples eaten with their skin are among the foods that can contribute to flavanol intake.
However, eating apples should complement, rather than replace, other heart healthy habits such as regular exercise and a balanced diet.
2. They Can Help Increase Fibre Intake
One medium apple can contribute useful dietary fibre to your daily diet.
Fibre supports normal digestion and can help you feel full after eating. Including fibre rich foods such as apples, vegetables, whole grains and beans can therefore contribute to a balanced diet.
For people who do not eat enough fruits and vegetables, adding an apple as a snack can be an easy way to increase daily fibre consumption.
3. Apples May Help With Weight Management
Apples are relatively filling because of their water and fibre content.
Choosing a whole apple instead of highly processed or sugary snacks may help reduce unnecessary calorie intake, particularly when combined with an overall balanced eating pattern.
The important point is that apples do not directly cause weight loss. Weight management depends on overall diet, physical activity and individual energy needs.
4. They May Support Healthy Blood Sugar Levels
Although apples contain naturally occurring sugar, they also provide fibre, which can slow the digestion and absorption of carbohydrates.
This means a whole apple can be a more nutrient rich snack option than many highly processed sugary foods.
People living with diabetes can generally include fruit in a balanced diet, but individual dietary needs vary. Anyone managing blood glucose should follow advice from their healthcare professional.
5. Eating Apples With the Skin Provides More Plant Compounds
The skin of an apple contains fibre and various plant compounds, including flavanols.
Research has identified apples with their skin as a useful source of these compounds. For this reason, eating a properly washed apple with the skin can provide nutritional benefits beyond simply consuming the flesh.
Always wash fresh fruit thoroughly before eating it, particularly when consuming the skin.
How to Add More Apples to Your Diet
There are several simple ways to include apples in everyday meals.
• Eat a whole apple as a convenient snack.
• Slice apples into oatmeal or breakfast cereal.
• Add chopped apples to plain yoghurt.
• Combine apples with nuts or other nutrient rich foods for a filling snack.
• Use apples in salads for extra crunch and natural sweetness.
The Bottom Line
Eating an apple regularly can contribute fibre and beneficial plant compounds to your diet and may support overall health when combined with other healthy lifestyle habits.
However, there is nothing magical about eating exactly one apple every day. A varied diet containing different fruits, vegetables, whole grains, legumes and other nutritious foods is more important than relying on a single food for health benefits.
So, if you enjoy apples, adding one to your daily diet can be a simple and nutritious choice.
