Apples are filled with fiber and other nutrients that promote the heart, intestine and the health of blood sugar. Certain varieties like Red Delicious, Granny Smith and Fuji offer more health benefits than others.
1. Red Delicious
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Fiber: 5 grams (g) Size service: 1 medium apple
A delicious medium red apple offers more than 17% of the daily value (DV) of fiber. The same size also contains about 22 g of sugar and 29 g of carbohydrates, a lower amount than other sweet red apples.
These apples contain antioxidant compounds such as quercetin, which can help prevent heart disease by fighting cellular damage and inflammation.
2. Gala
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Fiber: 4 g Size service: 1 medium apple
Research shows that people who have eaten three gala apples a day for six weeks experienced, on average, a 17% reduction in C (CRP) protein levels, compared to people who have not eaten fruit. Experts believe that the heart protective advantages come from the phenolic antioxidant content of the apple.
As a marker of inflammation, having high CRP levels is linked to an increased risk of developing heart disease, as well as type 2 diabetes and Alzheimer’s disease.
3. Fuji
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Fiber: 4 g Size service: 1 medium apple
In addition to keeping you more long, pectin fiber in Fuji apples acts as a prebiotic to support the balance of healthy intestinal bacteria.
A study has shown that consumption of two Fuji apples per day for a week has resulted in high levels of certain enzymes that stimulate the antioxidant defense system of the body, which suggests that this variety can fight the heart and other types of diseases.
4. HoneyCrisp
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Fiber: 3 g Size service: 1 medium apple
Known for their sweet taste, honey apples contain some of the highest quantities of phenolic antioxidants compared to other varieties of apples. These antioxidants can help slow organic aging and protect against heart disease.
This type of apple is also rich in antioxidant phloridzine, a potential anti-diabetes compound which can help the body absorb less glucose from food, which reduces blood sugar.
5. Renetta Canada
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Fiber: 2.6 g Size service: 1 medium apple
Although they may not be as well known as other types, Renetta Canada apples are worth consumed for their heart health benefits. Research shows that consumption of two Renetta Canada apples per day for eight weeks can reduce total cholesterol levels and low density lipoprotein cholesterol (LDL), which has an impact on the risk of heart disease.
Fiber soluble in this apple can help prevent atherosclerosis (accumulation of plaque in the arteries), one of the main causes of heart disease.
6. Granny Smith
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Fiber: 2.5 g Size service: 1 medium apple
These green apples are often described as embedded or tart, but they can be your best bet to support the management of blood sugar. Granny Smith apples contain some of the lowest quantities of sugar compared to other apples, which is essential for people with diabetes.
In addition to fibers and antioxidants, Granny Smiths provide around 10 g of sugar and 14 g of carbohydrates in a half -apple portion.
Tips to integrate more apples in your diet
Apples are an excellent portable snack used in sweet and savory recipes. Advice to integrate apples in your meals include:
Combine the apples with nut butter or cheese For a nutritious and nutritious snack.
Apple stew And serve them with savory dishes for dinner, such as roasted pork or fall-inspired soups.
Sliced And add them as a salad garnish.
Add apples to pastriesLike muffins or cakes.
Store apples in the refrigerator For longer maturation times, or at room temperature if you want to eat them soon.
Eat the skinapple With its flesh to obtain the complete advantages of the fibers.
Although having a real apple allergy is relatively rare, it is possible to undergo an allergic reaction after eating one, known as oral allergy syndrome (OEA). See a health professional if you notice irritation of the mouth, tongue or throat, itching or swelling after apple consumption.
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By Cristina Mutchler
Mutchler is a award-winning journalist specializing in the content of health and well-being. It is based in Illinois.
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