Apples are consumed worldwide for all kinds of diets. They contain a large amount of essential nutrients for our body. many people wonder how many calories does an apple have and if it is worth introducing them in weight loss diets.
In this article we are going to tell you how many calories an apple has and why they are so healthy.
Key features
The apple is a fruit that is characterized by being round or oval, with a smooth and shiny skin in shades ranging from green to red and yellow, depending on the variety. It is a medium-sized fruit and its pulp is white or yellowish, with a firm and juicy texture.
One of the most outstanding characteristics of the apple is its sweet and slightly acid flavor, which varies according to the variety. In addition, it is rich in vitamins, especially C and B, and contains minerals such as potassium and magnesium. It is also a good source of fiber, which makes it a very beneficial food for health.
Another of the characteristics of the apple is its versatility in the kitchen. It can be eaten raw, as an appetizer or dessert, or cooked, in the form of compotes, tarts, pastries and other desserts.. It is also used as an ingredient in savory dishes, such as salads and stews, and in drinks, such as juices and cider.
In addition, the apple is a fruit that can be stored for a long time without losing its nutritional properties and flavor, which makes it an ideal option to have at home as a healthy snack.
How many calories does an apple have
The number of calories in an apple varies depending on the size and variety. For example, a medium apple of approximately 182 grams contains around 95 calories, while a large 223-gram apple can contain up to 116 calories.
It's important to note that the calories in apples come primarily from carbohydrates, especially fructose, which is the type of sugar found naturally in fruit. Despite this, the amount of calories in an apple is relatively low compared to other foods, which makes it an excellent option to include in a healthy diet.
In addition, the apple is high in fiber, which helps maintain feelings of satiety and controls appetite, which can contribute to weight loss if eaten regularly as part of a balanced diet.
Apple properties
The apple has many health benefits, thanks to its high nutrient and fiber content. These are some of the most important benefits of the apple:
- It promotes digestion: The apple is rich in fiber, both soluble and insoluble, which helps regulate intestinal transit and prevent constipation. Additionally, pectin, a type of soluble fiber found in apples, can help lower cholesterol and control blood sugar levels.
- Strengthens the immune system: The apple is an excellent source of vitamin C, which is essential for the proper functioning of the immune system. Vitamin C is also an antioxidant that helps protect the body's cells from damage caused by free radicals.
- Improves heart health: The apple is rich in antioxidants and flavonoids, which may help reduce the risk of heart disease. In addition, the soluble fiber in the apple can help lower blood cholesterol levels.
- It helps control weight: The apple is a fruit with low caloric content and high fiber content, which makes it an excellent option to include in a diet to lose weight. In addition, the fiber in the apple helps control appetite and keep you feeling full for longer.
- Protects against cancer: Apple contains antioxidant compounds, such as quercetin and phenolic acids, which may help prevent cell damage and protect against certain types of cancer, such as colon, breast, and lung cancer.
Benefits for the body
antioxidant power of apples
We emphasize that apples They contain vitamin E, which is an antioxidant. In addition, apple skin is rich in polyphenols (quercetin and flavonoids) and other antioxidant substances. An antioxidant is a molecule that prevents or delays the oxidation of other molecules. Oxidation produces free radicals that damage cells. Therefore, the role of antioxidants is to prevent free radicals from damaging the cells in our body, prevent many diseases, and delay cell aging. In particular, antioxidants are important in preventing cardiovascular and neurodegenerative diseases, as well as certain types of cancer.
Apples fight cholesterol
The antioxidants in apples also help regulate cholesterol. It is the free radicals that increase the harmful effects of what we commonly call "bad" cholesterol, LDL cholesterol. High levels of LDL cholesterol can lead to a buildup of fatty material in the arteries (atherosclerosis), greatly increasing the likelihood of cardiovascular disease.
Therefore, apples are recommended for people with high LDL cholesterol levels.
Apples protect our hearts
We've already explained why apples are good for your heart: they help counteract the effects of LDL cholesterol, but that's not the only reason. The fruit also has a moderate potassium content., which has positive effects on cardiovascular health due to vasodilator and diuretic effects that help reduce high blood pressure and maintain cardiovascular function.
Does eating apples cause constipation?
Apple peels are rich in insoluble fiber, which stimulates intestinal function and combats constipation. But apples are also rich in pectin, a soluble fiber that retains water, so it is recommended to eat them when you have diarrhea. Most of the pectin is concentrated in the pulp, which is also rich in tannins, substances that have astringent and anti-inflammatory properties. Tannins have properties that reduce inflammation of the intestinal mucosa and are present in the pulp of apples when they turn black.
Therefore, we can say that if we eat peeled, grated and blackened apples, it causes constipation, and if we eat them with the skin on, it causes laxity.
I hope that with this information you can learn more about how many calories an apple has and why they are so beneficial for our body.