The old saying, "an apple a day keeps the doctor away" might not be too far from the truth. Although apples alone cannot keep your body healthy, they are packed with essential nutrients. Apples have no fat, cholesterol or sodium, are low in calories and high in fiber and antioxidants. Therefore, apples promote health, normal blood pressure, healthy weight and even fight of chronic disease such as heart failure and cancer.
Calories
Calorie content varies by the size and type of apple. The average number of calories in an apple is low, the Organic Facts website explains, because of the high moisture content --- the edible portion of an apple is approximately 90% water. One medium apple, including the skin and the flesh, has about 81 calories. Apples contain natural, complex sugars, which are readily absorbed by the body, making them an excellent source of energy --- and a low-calorie, nutritious option for cooking, baking or just eating.
Fiber
There are various kinds of fiber, researchers at Colorado State University note. Fiber is associated with the decreased incidence of diabetes, constipation, cancer and heart disease. Dietary fiber refers to the portion of plants intestinal enzymes do not digest. Soluble fiber describes dietary-fiber components that dissolve in water; insoluble fiber does not dissolve in water. Soluble fiber are known to slow the passage of food through your intestinal tract, while insoluble fiber increases fecal bulk and speeds up the passage of food through the digestive tract. Plants are considered to have high fiber when they contain 5 grams or more per serving and are a good source if they have between 2.5 and 4.9 grams per serving. Apples eaten with the skin have an average of 3.3 grams of fiber --- of which 2.0 grams are insoluble and 1.3 grams soluble.
Antioxidants
Research published in "Nutrition Journal" in 2004 found that apples, particularly the peels, have potent antioxidant activity and can inhibit the growth of liver and colon cancer cells. Apples contain both vitamin C and vitamin A --- and more antioxidants than a large dose of vitamin C. Antioxidants are proactive in fighting off infection and disease, and help keep the body healthy and strong.
Flavonoids and Phytochemicals
The "Nutrition Journal" article also emphasizes that apples are high in flavonoids and phytochemicals, compounds that boost antioxidant and anticancer properties. Apple peels contain more flavonoid and phytochemical compounds than the flesh --- from two to six times more phytochemicals, depending on the apple, and two to three times more flavonoids.
Phytonutrients
Phytonutrients are non-nutritive plant chemicals that contain protective, disease-preventing compounds, the Glyconutrients Reference website explains. They form part of a plant's immune system, protecting from injury, disease, drought, ultraviolet rays, excessive heat, insects and poisons. Phytonutrients are associated with the prevention and treatment of at least four of the leading causes of death in the United States, the site adds: cancer, diabetes, cardiovascular disease and hypertension. Apples contain such phytonutrients, which are known to help prevent cell damage and cancer-cell replication and decrease cholesterol levels --- all of which are risk factors for chronic disease.
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