An Apple a Day

What the fall fruit can do for your body.

Autumn is here and it’s apple harvest season! The simple, glorious, sweet fruit is so good for you and just delicious as part of breakfast, lunch, snack time or dinner.

Here’s a nutritional break down of what apples can do for you:
One raw, unpeeled, medium-sized apple (100 grams)

Calories: 52
Water: 86%
Protein: 0.3 grams
Carbs: 13.8 grams
Sugar: 10.4 grams
Fiber: 2.4 grams
Fat: 0.2 grams

Positive Nutrients

Carbs: Apples are mainly composed of carbs and water.

Fiber: They also have a relatively high amount of fiber. A medium-sized apple contains about 4 grams (17% of the Daily Value), both from insoluble and soluble fibers called pectin. Insoluble fiber keeps your bowels regular. Soluble fiber is the kind that feeds the friendly bacteria in your gut. Fiber, in general, also helps to keep you full and cause weight loss while lowering blood sugar levels and boosting digestive function.

Vitamins: Apples are an excellent source of vitamin C and potassium.

Antioxidants:
– Quercetin (anti-inflammatory, anti-viral, anti-depressant effects)
– Catechin (same nutrient as in green tea, helps improve brain and muscle function)
– Cholrogenic acid (same as in coffee, lowers blood sugar, helps weight loss)

Deemed a weight-loss-friendly food (studies prove) because of its low calorie, high fiber and very satisfying properties — apples are the perfect addition to your fall nutrition lineup!

NOTE: Apples are a high FODMAP food. If you eat them and have any digestive distress, we are really sorry…they are not for you.

For more info on feeling your best through smarter food choices, contact our holistic nutritionists. It’s a personal puzzle, but we can assist in figuring out what’s best for your body. Book a free 20-minute consultation with Healthy Nest Nutrition owner Robin Hutchinson to see if our programs are right for you.

 

Sources: 

Eur J Clin Nutr. 1995 Sep;49(9):675-90. Nutr J. 2004; 3: 5.Published online 2004 May 12. doi: 10.1186/1475-2891-3-5,PMCID: PMC44213, PMID: 15140261.
Apple phytochemicals and their health benefits. Jeanelle Boyer1 and Rui Hai Liu1

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