Love Thy Apple
Apple, a popular fruit that comes with a well-known saying ‘an apple a day keeps the doctor away’ and easy access to it as it is available all year round. Apple is low in calories and packed with nutrients. 1 small-sized apple (165g) would provide you 86 kcal, 22.8g carbohydrates, 0.43g protein, 0.28g fat and Its vitamin C content would supply approximately 12% of your recommended daily requirement, which would help in strengthening your immune system.
Its high fibre content (3.96g per piece) will help in improving digestion and prevent constipation. Pectin is a type of soluble fibre that plays an important role in preventing constipation due to its ability to form bulky stool that aids in excreting. Besides, a popular saying by Hippocrates: “All disease begins in the gut”, which reflects that body health is closely related to a healthy gut that supports a healthy immune system. Pectin will then be fermented in the gut, which will further produce short chain fatty acid that is found to be helpful in preventing chronic diseases, such as certain cancers and bowel disorders. The fibre content would also assist in keeping you full for a longer time, which would help in weight control.
The phytochemicals contained in apples include quercetin that is known for its antioxidant properties and protective against inflammatory response in preventing body cells from oxidative stress, which is one of the factors that cause cancer. Quercetin is also found to be associated with lower risk of type 2 diabetes and obesity. It does support heart health in controlling blood pressure and blood cholesterol in healthy range.