Apples are one of the most commonly consumed fruits around the world. Apples are loaded with essential vitamins, minerals, and antioxidants, making them a healthy food choice. This article will delve into the various benefits of consuming apples and how they can improve our overall health.
Nutritional Values of Apples
Before we discuss the benefits of apples, let’s take a look at the nutritional values. A medium-sized apple (182g) contains approximately:
- 95 calories
- 25g carbohydrates
- 4g fiber
- 19g sugar
- 0.5g protein
- 14% of the daily recommended value of vitamin C
- 6% of the daily recommended value of vitamin K
Anti-Inflammatory Properties of Apples
Apples are rich in flavonoids, which are plant compounds with anti-inflammatory properties. Flavonoids have been shown to reduce inflammation in the body significantly. Chronic inflammation can lead to a variety of diseases, such as arthritis, heart diseases, and even cancer. By consuming apples regularly, we can help combat inflammation, reducing the risk of such diseases.
In addition, the antioxidant properties of apples also play a role in reducing inflammation. Antioxidants help reduce oxidative stress, which is a significant contributor to chronic inflammation in the body.
Bone Health Benefits of Apples
Apple peels contain a flavonoid called phloridzin, which aids in promoting bone health. Phloridzin helps improve bone density and prevent osteoporosis. The flavonoid also helps regulate blood sugar levels by stimulating the production of insulin.
In addition, apples help maintain a healthy gut, which is essential for the absorption of essential nutrients for building and maintaining strong bones. Apples are also rich in boron, a mineral that is essential for bone health.
Immune System Effects of Apples
Apples contain compounds that help support our immune system. The polyphenols in apples have been shown to enhance white blood cell function, which is essential for fighting infections and diseases.
In addition, apples contain quercetin, a flavonoid that has been shown to enhance immune function. Quercetin helps regulate the immune system, reducing inflammation and facilitating the production of white blood cells.
Food Combining Information
Apples are versatile fruits that can be consumed in various ways. They can be eaten raw, cooked, or juiced. Apples can also be paired with other foods to create delicious, healthy meals.
Apples can be paired with nut butter, cheese, or yogurt for a protein and fiber-packed snack. They can be added to oatmeal or smoothies for a fiber-rich breakfast. Apples can also enhance the flavor of salads or sandwiches.
Anti-Inflammatory Smoothie Recipe
Here’s a unique anti-inflammatory smoothie recipe utilizing the goodness of apples:
Ingredients
- 2 medium-sized apples (peeled and cored)
- 1 cup baby spinach
- 1 small piece of ginger (peeled and grated)
- 1 small banana
- 1 cup unsweetened almond milk
- 1 tablespoon honey
Directions
- Add all the ingredients to a blender and blend until smooth.
- Pour into a glass and enjoy.
Conclusion
In conclusion, apples offer a variety of benefits for our overall health. They are rich in essential nutrients, antioxidants, and anti-inflammatory compounds. Regular consumption of apples can reduce the risk of chronic inflammation, improve bone health, and support our immune system. By incorporating apples into our diet, we can reap the various health benefits while enjoying a delicious and versatile fruit.
If you love anti-inflammatory fruits, check out the rest of our fruit section here, or pop over to our anti-inflammatory herbs section, where you can find powerful goodness to add to any autoimmune smoothie.
Thank you for taking the time to read this article. We hope you found it informative and helpful in learning about the benefits of consuming apples. Come back again soon.