Apples are considered nutrient-dense fruits, meaning they provide a lot of nutrients per serving. The current Dietary Guidelines for Americans recommend 2 cups of fruit daily for a 2,000-calorie diet. Emphasizing whole fruits like apples menu.
One medium 7-ounce (oz) or 200 grams (g) apple offers the following nutrients:
- Calories: 104
- Carbs: 28 g
- Fiber: 5 g
- Vitamin C: 10% of the Daily Value (DV)
- Copper: 6% of the DV
- Potassium: 5% of the DV
- Vitamin K: 4% of the DV
The same serving also provides 2–5% of the DV for vitamins E, B1, and B6 ทางเข้า UFABET
Also a rich source of polyphenols, an important group of antioxidants. While nutrition labels don’t list these plant compounds, they’re likely responsible for many of apples’ health benefits.
To get the most out , leave the skin on, as it contains half of the fiber and most of the polyphenols.
Apples are high in fiber and water, which makes them filling.
In one study, eating whole apples increased fullness more than consuming equal amounts of apple juice. This may happen because whole apples reduce gastric emptying — the rate at which your stomach empties.
Research also suggests apple intake may significantly reduce Body Mass Index (BMI), a weight-related risk factor for heart disease.
Interestingly, apple polyphenols may also have anti-obesity effects.