Research has shown that apples have an abundance of nutrients, are low in calories and are extremely beneficial for weight loss.

Eating an apple before a meal can aid weight loss. The apple helps to increase the overall fibre content of the meal, and that means you feel full and satisfied for longer, preventing mindless snacking between meals.

Apples are also rich in polyphenol compounds that act as antioxidants, protecting the body from damage caused by excess free radicals. A balance between free radicals and antioxidants is essential for regular physiological function. If free radicals overwhelm the body’s ability to regulate them, this can cause oxidative stress, triggering a number of diseases as a result. Both the skin and flesh of apples have been shown to contain high amounts of the polyphenols, specifically flavonoid which is found in the skin[1].

Apples with a red skin are a particularly good source of quercetin – they contain around 3.7–3.9mg per 100g. A diet containing the flavonoid quercetin has been associated with lower chances of developing frailty in our 60s.

Apples are also great for our gut. Our diet has a significant impact on our gut microbiota and gut environment. Consuming an apple a day encourages the growth of more ‘friendly’ bacteria in the large bowel, essential for maintaining a healthy gut. Apples also contribute to more regular bowel movements because they are a good source of fibre, which is key to supporting healthy digestion.


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