อังคาร. ก.ย. 21st, 2021

Food healthy >> Apples Are Nutritious

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A medium apple — with a diameter of about 3 inches (7.6 centimeters) — equals 1.5 cups of fruit. Two cups of fruit daily are recommended on a 2,000-calorie diet.
One medium apple — 6.4 ounces or 182 grams — offers the following nutrients (1Trusted Source):
Calories: 95
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
What’s more, the same serving provides 2–4% of the RDI for manganese, copper, and the vitamins A, E, B1, B2, and B6.
Apples are also a rich source of polyphenols. While nutrition labels don’t list these plant compounds, they’re likely responsible for many of the health benefits.
To get the most out of apples, leave the skin on — it contains half of the fiber and many of the polyphenols.

SUMMARY
Apples are a good source of fiber and vitamin C. They also contain polyphenols, which may have numerous health benefits.

Apples May Be Good for Weight Loss
Apples are high in fiber and water — two qualities that make them filling.

In one study, people who ate apple slices before a meal felt fuller than those who consumed applesauce, apple juice, or no apple products (2Trusted Source).

In the same study, those who started their meal with apple slices also ate an average of 200 fewer calories than those who didn’t (2Trusted Source).

In another 10-week study in 50 overweight women, participants who ate apples lost an average of 2 pounds (1 kg) and ate fewer calories overall, compared to those who ate oat cookies with a similar calorie and fiber content (3Trusted Source).

Researchers think that apples are more filling because they’re less energy-dense, yet still deliver fiber and volume.

Furthermore, some natural compounds in them may promote weight loss.

A study in obese mice found that those given a supplement of ground apples and apple juice concentrate lost more weight and had lower levels of “bad” LDL cholesterol, triglycerides, and total cholesterol than the control group (4Trusted Source).

SUMMARY
Apples may aid weight loss in several ways. They’re also particularly filling due to their high fiber content. ufabet

By Chloe

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