Grab That Low-Cal Highly Nutritious Apple Now!
“Millions saw the apple fall, but Newton was the one who asked why.”
A fruit as delicious yet as mundane as the apple can get passed on quickly. But we’re here to tell you why you need to pause and get curious about this delicious fruit, just as Newton did. After all, however cheesy it may sound, an apple a day does keep the doctor away. If you ever wondered how many calories are in an apple and why you should eat them, then keep reading.
Hello Nutrition! How many calories are in an apple?
USDA recommends you consume 2 cups of fruit daily in a 2,000 calorie diet. A medium-sized apple that has a diameter of roughly 3 inches would equal almost 1.5 cups. A 6.4 oz apple would provide you the following nutrition: The table below outlines how many calories are in an apple.
Carbs: 25 grams
Fiber: 4 grams
Vitamin C: 14% of the Reference Daily Intake (RDI)
Potassium: 6% of the RDI
Vitamin K: 5% of the RDI
Apart from this, you can up your manganese, copper, and vitamin A, E, B1, B2, and B6 levels. Ensure you consume the apples with the skin to get the antioxidant benefits from the polyphenols.
Welcome Weight Loss
Still, wondering how many calories are in an apple? At only 95 calories per serving and packed with water and fiber, apples are your diet’s best friend when it comes to losing weight.
Since they have so much fiber, your blood sugar levels don’t spike as high, and therefore you feel fuller longer. A study found that overweight women who consumed three apples a day lost 2.7 pounds after 12 weeks.
Robust Heart Health
If you have a family history of high blood pressure and cholesterol levels, you might want to get a jumpstart in keeping your ticker going strong.
The soluble fibers in apples have been linked to reducing your blood cholesterol levels, and the polyphenols in the apple peels we talked about earlier helps lower your blood pressure.
A study also found that apples are just as effective as statins (a drug taken to lower cholesterol levels) when reducing death by heart diseases! Want to keep your stroke levels at bay? Grab that apple!
If you have type 2 diabetes, don’t restraint from grabbing that delicious apple. A common myth floundering about is that people affected by diabetes have to say no to fruit, which is hardly the case!
A study showed that the soluble fibers in apples and other fruits and vegetables could help reduce your insulin resistance while improving your blood sugar and triglyceride levels.
Plus, grabbing that apple and ingesting those insoluble fibers can lower your chances of getting diabetes 2 in the first place!
Howdy Gut Friendly Bacteria
The pectin contained in apples is prebiotic, meaning it feeds your gut bacteria and flourishes their flora. This can help you fight against obesity, type 2 diabetes, and heart diseases. Grab that apple now!
Bid Adieu To Asthma
The antioxidants in apples help your lungs by protecting them from oxidative damage. A large study revealed that those who ate the most apples had the least risk of asthma. They concluded that eating almost 15% of an apple can reduce your risk of developing asthma by 10%! The very apple peel most people throw away actually regulates your immune system by reducing inflammation.
Strong And Healthy Bones
Research suggests that consuming antioxidant and anti-inflammatory compounds in your fruits and vegetables can increase your bone density and improve your strength. Apples help you lose less calcium from your body, thereby keeping your bones strong.
Protect Against Stomach Injury From NSAIDs
NSAIDs are Nonsteroidal Anti-Inflammatory Drugs. When you’re on these meds, you can injure your stomach lining. A study in rats found that apples helped protect their stomach lining from damage caused by NSAIDs. While it is still in the nascent stage of research, it’s a great start.
We have given you eight good reasons to start including more apples in your diet. Surely, the apple is the noblest of fruits. Even King Solomon wanted the comfort of an apple when he famously said, “ Comfort me with an apple, for I am sick of love.” So go ahead, grab that red delicious after all!
See Related Article: Benefits of Apple Cider Vinegar