An apple a day keeps the doctor away – From childhood to adulthood, this phrase is repeated in every household to promote a healthy diet for longevity and disease-free life. And when it comes to following a healthy and balanced diet, fruits are considered an essential staple along with vegetables and whole grains. And when it comes to healthy fruits, dark red apples are no less than a superfood because of their nutritional value.

One medium-sized apple, with 104 calories, packs the following nutrients:

• Healthy Carbohydrates: 28 grams
• Fiber: 5 grams
• Vitamin C: 10 percent of the daily requirement
• Potassium: 5 percent of the daily requirement
• Copper: 6 percent of the daily requirement
• Vitamin K: 4 percent of the daily requirement

And when it comes to managing chronic conditions like diabetes and potentially harmful heart problems like high blood pressure, apples can work wonders again. Keep reading to know the many health benefits of this super fruit.

Lower risk of diabetes: 

On the one hand, apples are a low glycemic index (GI) fruit that prevents blood sugar from rising in type-2 diabetes patients; And on the other hand, they can help reduce the risk of diabetes in the first place. Several studies have linked consumption of this fruit and pear to an 18 percent lower chance of diabetes. This effect is attributed to the anti-inflammatory properties of this fruit and its various polyphenols.

An apple a day can also help with weight gain; What’s more, it can also help in shedding extra kilos. Made from water and fiber, a single serving of this fruit quenches hunger, thereby reducing calorie intake. According to one study, whole apples provide four hours more satiety than apple juice and puree.

Hypertension Management: 

At a time when high blood pressure, or hypertension, has become a major cause of concern for people across age groups and countries, apples can help manage this driving factor responsible for an increased risk of heart disease. could.

Fights obesity 

With an apple, one can successfully fight obesity as it is a weight loss-friendly fruit. This high-fiber and low-sugar fruit can help if you’re on a weight-gain track or want to come out of obesity in time, as apples are associated with a lower risk of overeating and eventually gaining weight.

Improved gut health: 

Apples are a rich source of pectin, a substance that acts as a prebiotic—one that feeds the gut microbiota and improves gut health. Additionally, it contains dietary fiber that helps prevent constipation, supports good bacteria, and keeps digestive distress at bay.