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Apples are a low-calorie food high in vitamins A and C, calcium, phosphorus, folate, and potassium. They contain polyphenols, which have antioxidant and anti-inflammatory properties, and dietary fiber, which can lower blood cholesterol and control blood sugar levels. Eating whole apples can decrease appetite and maintain normal flora in the digestive tract. The peel contains many beneficial nutrients, and eating an apple before a meal can reduce calorie intake.
The nutritional value of apples seems to depend largely on the dietary fiber and other valuable nutrients found in them. Apples of all varieties often contain large amounts of polyphenols, which may have antioxidant and anti-inflammatory properties. As a whole food, apples are believed to lower blood cholesterol and help control blood sugar levels. The combination of polyphenols and dietary fiber typically found in whole apples is believed to help decrease appetite, and some researchers believe that eating whole apples may help maintain a proper balance of normal flora in the lower digestive tract. Apples are generally a low-calorie food, high in vitamins A and C, and also offer some calcium, phosphorus, folate, and potassium.
The typical medium-sized apple weighs about 4.5 ounces (125 grams) and contains about 65 calories. Apples may contain a very small amount of fat, but they generally do not contain saturated or trans fat. They offer about 0.1 ounces (3 grams) of dietary fiber, and generally contain about 0.5 ounces (13 grams) of simple carbohydrates.
However, apples are a valuable source of vitamin C, vitamin A, and polyphenols. The polyphenols in apples are believed to have antioxidant and anti-inflammatory properties. Researchers believe they may help prevent asthma and lung cancer. They can help lower blood cholesterol and may be part of the reason apples help curb appetite and control blood glucose levels.
Nutrition experts generally recommend eating at least two whole fresh fruits a day. The nutritional value of apples as a fresh fruit is believed to be much higher than the nutritional value of apples after they have been processed into sauce or juice. Researchers believe that much of the nutritional value of apples comes from the combination of vitamins, minerals, dietary fiber, and phytonutrients that they provide when eaten whole as a fresh fruit. It is believed that the vitamins and nutrients found in apples may make their dietary fibers more accessible to the body.
Many of the most beneficial nutrients in apples can be found in the peel of the fruit. Removing the peel can also remove much of the fruit’s dietary fiber content. Peeling apples can also significantly reduce their vitamin C content.
As part of a healthy diet, eating apples can help control your appetite. Some studies suggest that eating a fresh apple a few minutes before mealtime may reduce appetite and calorie intake during a meal. Dieters can reduce their calorie intake at any given meal by up to 60 calories, even counting the calories found in the apple, while still feeling satisfied with the meal.
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