Are Apples good for you?

Are apples good for you? Apples, the favorite of school children. But what are their health benefits? Find out in this article.

Are apples good for you?

You’re probably wondering, is an apple really as healthy as they say? Well, the answer is a resounding yes! Apples are not only delicious in taste, but also rich in various vitamins and minerals. In addition, they are a good source of dietary fiber.

What are apples?

The apple, like the pear, is a pome fruit. These are fruits in which the seeds are clearly separated from the fruit. Both types of fruit are also very suitable for growing in the Dutch climate.

This is one of the reasons why apples are very popular in the Netherlands. Every year, no fewer than 300 million kilos of Dutch apples grow here, half of which are exported.

However, many of the apples we eat are imported from other countries, such as Chile, Brazil, France and China.

They do not grow all year round in the Netherlands. Every year, an average Dutch person eats 10.2 kilos of apples.

There are many different types of apples, such as Elstar, Cox (Orange Pippin), Golden Delicious and Goudreinet. Each type of apple has a different taste, from soft and sweet to crispy and sour.

For example, the Elstar has a sweet and sour taste and the Goudreinet is a sour apple. So there is something for everyone. In terms of nutritional value, the apples do not differ very much, so there is no healthiest apple.

You can vary a lot with apples. You can eat them raw in a salad, cook or even stir-fry. You can also make apple turnovers and apple pie from it. This is of course a lot less healthy.

What is the nutritional value of apples?

Below you can read what nutritional value 135 grams of apple contains.

• Energy 76 kcal
• Fat 0.3 g
  – of which saturated 0 g
• Carbohydrates 16.2 g
  – of which sugars 14 g

• Fiber 2.7 g
• Protein 0.4 g
• Salt 0 g

What nutrients do apples contain?

Below you can read which and how many nutrients an apple (135 grams) contains.

What are the health benefits of apples?

So, what exactly do you get when you take a bite of a tasty juicy apple? Good thing you asked! Apples are packed with all kinds of health benefits.

A source of fiber

With one apple you get 2.7 grams of fiber. You need at least 25 to 30 grams of fiber per day. Fiber has many health benefits. In this way, they can contribute to a healthier intestinal microbiome (composition of healthy intestinal bacteria in your intestine) and better bowel movements.

You also have a lower risk of developing cardiovascular disease and type II diabetes if you consume enough fiber. Finally, fibers can ensure a longer feeling of satiety. This reduces the chance that you will eat too much, making it easier to maintain or even lose weight.

It contains healthy nutrients

Apples are rich in various vitamins and minerals that contribute to a healthy diet. However, it is important to note that apples generally contain a lower concentration of nutrients compared to other fruits, such as persimmons and strawberries .

These other fruits can contain remarkably high concentrations of specific nutrients, allowing you to meet the Recommended Dietary Allowance (RDA) of certain vitamins with just one serving.

This is not the case with apples, which is also one of the reasons why apples are generally cheaper than, for example, blueberries . Nevertheless, apples do contribute to getting sufficient nutrients.

It is not necessary to consume exactly the RDA of each nutrient every day. A varied diet with different types of fruits and vegetables can ensure that you get enough essential nutrients over time.

It is important that you consume sufficient nutrients over a certain period of time. By combining apples with other types of fruit, you don’t have to worry.

Low glycemic index

Apples contain a lot of carbohydrates, most of which consist of fast sugars. Fast sugars are sugars that cause a rapid increase in blood sugar levels.

This can make you feel hungry sooner. If your blood sugar level fluctuates for a longer period of time, this could potentially lead to type II diabetes.

It is not that bad how quickly the blood sugar level rises with an apple. This is measured with the glycemic index (GI), which can be up to 100. An apple has a GI of 36. The fibers probably contribute to a lower GI.

A nest egg for the thirsty

An apple consists of approximately 80% water. Because of this, eating apples can help you stay well hydrated. This allows your body to continue to function properly. For example, a good fluid balance allows all nutrients to be transported properly through your body.

It contains healthy bioactive substances

Apples are not only delicious, but also rich in bioactive substances such as quercetin, catechin and chlorogenic acid. These substances potentially have similar health effects as vitamins and minerals.

In animal studies, quercetin has various health benefits, such as protecting against cancer, reducing the risk of depression, fighting viruses and inflammation. Further research needs to be done to determine whether we humans also reap the benefits of this.

Catechin is an antioxidant that can neutralize free radicals. This way it can prevent (chronic) diseases in the long term. It is also found in green tea, for example. Free radicals are caused by external factors, such as smoking, as well as by normal body processes.

Chlorogenic acid is also found in coffee. It can potentially cause weight loss and lower blood sugar levels.

RESUME
Apples are healthy because they are a good source of fiber. They also consist largely of water and contain various nutrients. However, they do contain fewer nutrients than other types of fruit, such as blackberries. Some health effects still require further research.

Are apples good for weight loss?

Apples are a good choice if you want to lose weight. The fibers in the apples can provide a (longer) feeling of satiety. This makes it easier to leave that bowl of chips behind. You can read more about this in our article about losing weight and apples.

Is apple or banana healthier?

So you’re wondering, which fruit is healthier, an apple or a banana? It’s a bit of a tricky question because both have different health benefits.

It’s true that a banana generally contains more calories and carbohydrates than an apple. This is partly because a medium banana (165 grams) is generally larger than an apple (135 grams).

However, it is important to note that nutritional value may vary depending on the size and ripeness of the fruit.

It is also good to know that bananas contain more dietary fiber and more of other nutrients such as vitamin C and potassium. So, both fruits are healthy and have different nutritional benefits. In conclusion, it is healthy to alternate!

How often to eat apples?

Although apples are healthy, it is important to vary the types of fruit you eat. Each (colour) fruit contains more of other nutrients. So alternate with bananas , persimmons , blueberries and strawberries , for example .

A good guideline is to eat an average of at least 200 grams of fruit per day. This amounts to approximately 2 large pieces of fruit or 4 small pieces of fruit.

Are you following a low-carb diet? Preferably eat fruit with fewer carbohydrates, such as cranberries and raspberries. With some low-carb diets you may temporarily eat no or less fruit. Apples are also an excellent snack if you have a sweet tooth. This makes it a healthy alternative to unhealthy sweet snacks.

Conclusion

Eating apples is very healthy. They are easy to eat, full of fiber and contain many healthy vitamins and minerals. However, it remains important to vary what you eat.

So vary the types of fruit. This reduces the chance of developing nutrient deficiencies. Want to add some extra flavor? Then use cinnamon on your apple. This is also very healthy.