Apples

Apples are full of healthy antioxidants, fiber, vitamins and minerals. One medium sized apple contains 95 calories and 4.4 g of dietary fiber. In addition, an apple is a good source of potassium, phosphorus, calcium, manganese, magnesium, iron and zinc. Apples also contain vitamins A, B1, B2, B6, C, E, K, folate, and niacin. Apples come in different shapes and sizes, so the amount of calories and vitamins in 1 apple varies. Best of all, apples contain no fat, sodium or cholesterol.

Apples are a source of both soluble and insoluble fiber. Soluble fiber such as pectin actually helps to prevent cholesterol buildup in the lining of blood vessel walls, thus reducing the incident of atherosclerosis and heart disease. The insoluble fiber in apples provides bulk in the intestinal tract, holding water to cleanse and move food quickly through the digestive system. Pectin also helps keep your digestive system regular by removing toxins and other harmful substances from your body.

It is a good idea to eat apples with their skin. Almost half of the vitamin C content is just underneath the skin. Eating the skin also increases insoluble fiber contentStudies suggest apples might even work to fight cancer. In fact, the average medium sized apple contains more cancer fighting antioxidants than a large dose of vitamin C. In addition, apples contain other cancer fighting agents, including phytochemicals and phytonutrients. Phytonutrients help lower LDL or bad cholesterol. By lowering your LDL cholesterol, you reduce your likelihood of developing heart disease. Antioxidants fight cancer causing free radicals that damage healthy cells and promote the growth of cancerous cells.

Although sweet apples do contain sugar, there’s a distinction between the sugar found in apples and the sugar found in processed candies. The energy you get from eating an apple is more sustained than the energy you get from eating white table sugar. This is because apples contain complex carbohydrates, which don’t cause a dramatic spike in blood sugar.
 
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