We all heard that saying "An Apple a day keeps the doctor away." There might be some truth behind that saying. As more studies come out, we find that this saying is very true to its word. Apples provide an insane amount of benefits. But before we get to the nitty gritty of what an apple has to offer us. Here are 5 benefits that apples have to offer. At the end I will also tell you have to properly clean your produce.
5 Health Benefits of Apples
1. Apple Nutritional Facts
According to the USDA a medium sized apple contains:
- 104 Calories
- 28 grams of carbs
- 5 grams of fiber
- 10% of your daily value Vitamin C
- 6% of your daily value copper
- 5% of your daily value Potassium
- 4% of your daily value Vitamin
- 2-5% of your daily value of Vitamin E, B1 and B6
Vitamin E serves as a fat-soluble antioxidant, vitamin B1 is needed for growth and development, and vitamin B6 is essential for protein metabolism.
Apples are also a rich source of polyphenols, an important group of antioxidants. Antioxidants are compounds that protect your cells from free radicals — harmful molecules that contribute to the development of chronic conditions, like heart disease and cancer. Get the most out of your apples by leaving the skin on because it contains half of the fiber and most of the polyphenols
2. May Support Weight Loss
Apple have a high fiber and water which makes them filling. Feeling fullness with less food is good if you are wanting to lose weight.
3. Apples are good for the Heart
Fiber can help lower your blood cholesterol levels.
Studies show Polyphenols can help lower blood pressure and reduce stroke. This is because a form of polyphenols called flavonoid epicatechin can reduce LDL cholesterol oxidation and reduce atherosclerosis that builds up plaque in the arteries.
4. Lower risk of diabetes
Apples contain high forms of antioxidants called polyphenols quercetin and phloridzin. Quercetin’s anti-inflammatory effects may reduce insulin resistance, a big risk factor for the onset of diabetes. Meanwhile, phloridzin is believed to reduce sugar uptake in the intestines, contributing to a reduced blood sugar load and thereby reduced diabetes risk.
5. Promotes a healthy Gut
Apples have a fiber called pectin tht acts as a prebiotic that feeds your gut microbials. A healthy gut microbial palys and essential role in your overal health. Studies are showing that our health is linked to how your gut microbials are. New research suggests that, by beneficially altering your gut microbiota, apples may help protect against chronic diseases like obesity, type 2 diabetes, heart disease, and cancer.
Cleaning Fruits and Vegetables
Imagine yourself going into the grocery store and going to the produce area. You see fruits and vegetables as far as the eye can see. The fruits are perfectly stack on one another and the light reflects off of them like they have just ben polished. Now why are they so shiny you ask? It is because since the 1960s companies have been adding an edible wax coating. The wax coating is used to increase the shelf life of the produce and to make them look clean and shinny. The FDA claims that the wax is safe to eat. However, their is still bacteria and bugs that still could be on the wax. Just cleaning your produce with just water is not enough. So here are some safe and simple ingredients that you can use to remove the wax and safely clean your produce without harming your produce.
Boiling Water- Fill a large pot with water and set it on the stove. Turn the heat to high and let the water boil. Set the produce in the water for just a few seconds, turning them around with a slotted spoon to remove the wax on all sides. Carefully remove the apples and set them on a clean towel.
Vinegar- Vinegar removes wax as well as pesticides and bacteria. Fill your clean sink or a large bowl with cold water. Add 1–2 cups (240–470 mL) of plain white vinegar. Soak your produce in the mixture for 5-10 minutes. With clean hands, scrub the produce to help dissolve the wax on all sides. Then, rinse the produce thoroughly with clean water
Baking soda- Baking soda’s abrasive powers get rid of waxy residue. Fill a bowl with 2 cups (470 mL) of water and 1 teaspoon (4 g) of baking soda. Mix the water up to dissolve the baking soda, then soak your produce in the solution for 15 minutes. Thoroughly rinse the produce with clean water and enjoy!