The next time hunger strikes, reaching for an apple is one of the smartest dietary decisions you could make. At roughly 81 calories each, apples serve as an ideal snack for dieters, and offer antioxidants, flavonoids and fiber that contribute to cardiovascular health along with vitamin C, vitamin A and folate. Although it's wise to wash your fruit, don't peel an apple before eating it; the majority of an apple's nutrients reside within its skin.
Soluble Fiber
According to the American Dietetic Association, or ADA, the soluble fiber contained in apples lowers LDL cholesterol. High levels of LDL cholesterol in the blood can build up over time within the arteries--causing a blockage that results in a heart attack. Soluble fiber also regulates blood sugar levels. One side effect of low blood sugar is hunger, and choosing an apple for a snack will satisfy your hunger for a longer period of time than a less healthy choice like a chocolate bar. Soluble fiber's ability to regulate blood sugar makes apples a wise dietary choice for diabetics, who must carefully monitor their blood sugar levels.
Insoluble Fiber
The insoluble fiber within apples increases regularity and prevents constipation by adding bulk to the stool. The body cannot digest insoluble fiber in its entirety, and the fiber leaves behind a slick residue in the colon. This residue helps stool pass through the colon more easily and reduces or eliminates the cramping some individuals experience when eliminating waste material.
The ADA also notes that increased stool weight is directly related to a decreased risk of colon cancer. Thus, the insoluble fiber in apples can help reduce your cancer risk.
Vitamin C
The average apple contains 7.8 mg of vitamin C. Like soluble fiber, vitamin C is imperative to cardiovascular health. Oregon State University's Linus Pauling Institute notes that, while increased vitamin C levels can help protect you from developing heart disease, vitamin C must come directly from the foods you eat, rather than from supplements, to be effective. The vitamin C contained in apples can also help prevent strokes.
Vitamin A
The vitamin A in apples boosts your immune system function--helping your body fight off infections and illnesses. Vitamin A also strengthens the protective lining in your eyes and your respiratory, intestinal and urinary tracts. Your body's protective linings are important, since they provide protection from harmful bacteria, further protecting you from falling ill.
Folate
The average apple contains 5 mcg of folate. One of the eight B vitamins, folate plays a major role in protecting unborn children from developing birth defects such as spina bifida. Folate, along with the other B vitamins, increases the body's production of homocystine--a product that helps break down cholesterol within the arteries. Thus, increased folate levels can help protect you from clogged arteries, heart attacks and strokes.
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