What Diet

Apple calories 

Welcome to the apple calories counter. How many calories in an apple? How healthy are apples? Find the answers to these questions and more.

There may be more reasons than getting one of your five a day to eat an apple a day. For one there are the cancer fighting potential of various chemicals in the flesh and skin of the apple. Together, these chemicals have an effect which outweighs that of taking only vitamin C.

These chemicals are called flavanoids and polyphenols and combined they have a powerful “anti-oxidant” ability. Anti-oxidants are thought to protect from cancer by mopping up molecules responsible for cell damage, which can lead to the disease. Apparently eating just 100g of apple gives an anti-oxidant effect equivalent to taking some 1500mg of vitamin C.

Calories in 100g of apple, raw

Calories in one apple serving, (112g): 53kcal

‘An apple a day keeps the doctor away’

Some chemicals in apples are known to be anti-allergenic. Some are anti-carcinogenic, anti-inflammatory and anti-viral. Research suggests that eating fresh apples provides an anti-oxidant activity greater than can be expected through its vitamin C content.

15 health benefits of eating apples

Sometimes, simple answers are the best. Improved health could be as easy as eating an apple the next time you need a snack.

 1. White, healthy teeth

Biting and chewing an apple stimulates the production of saliva and therefore helps reduce tooth decay by lowering the levels of bacteria in the mouth.

2. Help avoid Alzheimer’s

Studies show that drinking apple juice could keep Alzheimer’s at bay and fight the effects of aging on the brain.

3. Protect against Parkinson’s disease

Research shows that people who eat fruit and other high fibre foods gain an amount of protection against Parkinson’s which is a disease due to breakdown of the brain’s nerve cells. This may be linked to the free radical-fighting power of the antioxidants in apples.

4. Curb all types of cancers

It is generally agreed that the consumption of flavonol rich apples may help reduce  risks of developing pancreatic cancer. There are apparently several properties in apple peel that have potent anti-growth properties against cancer cells in the liver, colon and breast.

5. Decrease your risk of diabetes

Women who eat at least an apple a day are around 28 percent less likely to develop type 2 diabetes than those who don’t eat apples. Apples are full of soluble fibre which is a key to preventing blood sugar swings.

6. Reduce cholesterol

The soluble fibre found in apples binds with fat in the intestine, resulting in lower cholesterol levels.

7. Get a healthier heart

High soluble fibre diets are linked with a slower buildup of cholesterol in arteries. In addition compounds found in apple skins help prevent the cholesterol in your system from solidifying on artery walls. If plaque builds inside arteries it reduces blood flow to the heart, leading to coronary artery disease.

8. Help prevent gallstones

Gallstones are due to having too much cholesterol in your bile for it to remain as a liquid form so it solidifies into solids known as gall stones. These are particularly common in the obese. To help prevent gallstones, a diet high in fibre is a key factor.

9. Beat diarrhea and constipation

Whether you are running to the bathroom constantly or have no need for frequent trips, fibre in apples can help. Fibre either flows water out of your colon to keep things moving or absorbs excess water from your stools to slow your bowels down.

10. Neutralize irritable bowel syndrome

Irritable bowel syndrome is characterized by constipation, diarrhea, abdominal pain and bloating. To minimise these symptoms staying away from dairy and fatty foods while including a high intake of fibre in your diet will help.

11. Avoid hemorrhoids

Hemorrhoids are swollen vein in the anal area which can be very painful. They are caused by excessive pressure in the pelvic and rectal areas. As part of  controlling constipation, fibre helps prevent you straining too much when going to the bathroom hence alleviating hemorrhoids.

12. Control your weight

Numerous health problems are linked to being overweight, including heart disease, stroke, high blood pressure and diabetes. To manage weight and improve general health, a diet rich in fibre is recommended. High fibre foods such as apples will fill you up without costing you too many calories. Apple calories are relatively low compared with some fruits.

13. Detoxify your liver

Toxins are contained in varying levels in foods and drink. Your liver has the job of cleansing your body of these toxins . Some detox diets are seen as fad diets however  one of the best and easiest foods you can eat to help detoxify your liver is fruits such as apples.

14. Boost your immune system

Red apples contain the antioxidant quercetin. Quercetin helps boost and fortify  the immune system.

15. Prevent cataracts

There is some basis supporting the premise that people who have a diet rich in fruits that contain antioxidants, like apples are less likely to develop cataracts.

Useful links
Food calorie counter
Alcohol calorie counter
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What Diet: Apple calories, calories in an apple

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