We all have grown up listening to the proverb an apple a day keeps the doctor away, and rightly so. The crunchy red fruit has various health benefits; it aids weight loss and is good for the immune system, heart health, brain health, and even lungs. Apples are low in calories and fats and are rich in fibre and also contain antioxidants. They are also considered a safe food choice for diabetes. In fact, polyphenols in apples are linked to lower blood pressure and stroke risk and are also said to have anti-obesity effects. They also provide hydration, so do not neglect them from your diet this summer.

The Nutritional profile of one Apple

Speaking with indianexpress.com, Dr. G Sushma – Consultant – Clinical Dietician, CARE Hospitals, Banjara Hills, Hyderabad shared the approximate nutritional profile of one medium-sized apple (about 182 grams) as:

– Calories: 95
– Carbohydrates: 25 grams
– Fiber: 4 grams
– Sugar: 19 grams
– Fat: 0 grams
– Protein: 0 grams
– Vitamin C: 14% of the Daily Value (DV)
– Potassium: 6% of the DV

Health benefits of Apples

Apples offer several health benefits. Dr Sushma shared some of them as:

1. Nutrient-rich: Apples contain various vitamins, minerals, and antioxidants, including vitamin C and dietary fiber, which are essential for overall health.

2. Heart health: The fiber, antioxidants, and flavonoids present in apples have been associated with a reduced risk of heart disease by helping lower cholesterol levels and regulating blood pressure.

3. Digestive health: The fiber content in apples promotes healthy digestion and can help prevent constipation.

4. Antioxidant properties: Apples contain antioxidants such as flavonoids and polyphenols, which can help reduce oxidative stress and inflammation in the body.

Health benefits of Apples

Apples offer several health benefits. Dr Sushma shared some of them as:

1. Nutrient-rich: Apples contain various vitamins, minerals, and antioxidants, including vitamin C and dietary fiber, which are essential for overall health.

2. Heart health: The fiber, antioxidants, and flavonoids present in apples have been associated with a reduced risk of heart disease by helping lower cholesterol levels and regulating blood pressure.

3. Digestive health: The fiber content in apples promotes healthy digestion and can help prevent constipation.

4. Antioxidant properties: Apples contain antioxidants such as flavonoids and polyphenols, which can help reduce oxidative stress and inflammation in the body.

5. Hydration: Apples have high water content, which can contribute to overall hydration.

Apple for weight loss

Apples are relatively low in calories and fat while being a good source of dietary fiber and vitamin C. “The fiber content in apples can help promote feelings of fullness and reduce overall calorie intake, which may contribute to weight loss when consumed as part of a balanced diet,” explained Dr. Sushma.

Is Apple safe for diabetics?

When it comes to diabetes, apples can be a suitable choice for most individuals. “While apples contain natural sugars, their high fiber content can help regulate blood sugar levels. The fiber slows down the digestion and absorption of sugars, preventing rapid spikes in blood sugar,” said Dr. Sushma. However, she added that it’s important for people with diabetes to monitor their carbohydrate intake and consider the overall balance of their diet. “It’s recommended to consult with a healthcare professional or a registered dietitian for personalised advice,” she said.

Things to keep in mind

Below are a few things that you need to keep in mind as shared by Dr Sushma.

1. Variety: There are numerous apple varieties available, each with its own flavour, texture, and nutrient profile. Experimenting with different types can add variety to your diet and provide a range of nutrients.

2. Organic vs. conventional: Apples are among those fruits with higher pesticide residue levels. If possible, consider choosing organic apples to reduce exposure to pesticides. However, if organic options are not accessible or affordable, conventional apples can still be a healthy choice.

3. Whole fruit vs. juice: While whole apples provide fiber and require more chewing, apple juice can lack the fiber and nutrients found in the whole fruit. It’s generally better to consume whole apples or opt for freshly squeezed apple juice with minimal processing.

4. Balanced diet: Apples are just one component of a balanced diet. It’s important to include a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats to ensure you receive a wide range of nutrients.

5. Individual needs: Everyone’s nutritional requirements may vary based on factors such as age, sex, activity level, and overall health. It’s always a good idea to consult with a healthcare professional or registered dietitian for personalized advice that takes into account your specific needs and goals.