Apples are one of the most popular fruits around the world today. The reason apples are popular is because they are easy to grow and grow in most parts of the world.
Besides, apples consume in various types of preparations. It can be eaten just like that until processed in multiple variants, such as jam or apple pie.
Another reason why apples have become popular is because of the various health benefits they have. Several studies have shown that apples have properties to improve body performance.
A medium apple, approximately 7.6 cm in diameter, or weighing 182 grams, contains the following nutrients:
- Calories: 95 calories
- Carbs: 25 grams
- Fiber: 4 grams
- Vitamin C: 14% of the RDI (Reference Daily Intake)
- Potassium: 6% of the RDI
- Vitamin K: 5% of the RDI
Various other nutrients supplement the list of nutrients above with smaller doses, around 2-4% of the RDI, such as vitamin A, manganese, copper, polyphenols, etc.
Various combinations of apple nutrients are beneficial for good body performance. Here are three benefits of apples that can improve body performance:
Apples are suitable for the body’s diet
A study from the NCBI (National Center for Biotechnology Information) states that people who eat apples before eating will be full faster than those who do not.
People who eat apples will consume 200 calories less than those who do not eat apples.
The researchers concluded that apples make you full faster because they contain fiber and volume even though they are less energy-dense. Also, some of the natural compounds in apples can stimulate weight loss.
Apples can help you lose weight in several ways. Therefore, apples are one of the best fruit choices for those on a diet.
Apples are good for heart health
Apples are also useful for lowering the risk of heart disease. Because apples contain dietary fiber/ soluble fiber. This natural fiber from apples helps the body reduce cholesterol levels in the blood.
One of the other ingredients of apples is the flavonoid epicatechin. This content is useful for lowering blood pressure, providing antioxidant effects, and reducing bad LDL oxidation.
Based on an analytical study from The Journal of Nutrition, a high intake of flavonoids-including the flavonoid epicatechin is associated with a 20% reduction in stroke risk.
Apples are suitable for the intestines
Apples contain a fiber called pectin. This pectin fiber can act as a prebiotic to stimulate the growth of good bacteria. Prebiotics are food for the good bacteria in the gut.
Studies from the NCBI (National Center for Biotechnology Information) also provide positive recommendations for pectin fibers. Because, apart from acting as a prebiotic, pectin fiber is also capable of being other beneficial compounds that circulate throughout your body.
In general, apples are associated with a lot of use for improving body performance. To get the good benefits of apples, ideally, apples are consumed every day and eaten with the skin.