How many calories does an apple have and why is it worth eating them all?

The apple is such a common fruit in our markets that sometimes we underestimate it. However, there are many benefits of incorporating apples into our daily diet: it helps care for the liver and intestinal microbiota, protects against various diseases and is good for the brain, among many other healthy properties. In addition, apples provide few calories, which makes them ideal if you are trying to lose weight or maintain a healthy weight.

How many calories does an apple have

The apples are low in caloriescontain only 53 kilocalories per 100 grams, according to the Spanish Nutrition Foundation (FEN). This means that a medium-sized apple, which weighs approximately 200 grams, gives us 106 calories.

In this nutritious and filling recipe, the apple is included in a salad along with chickpeas, avocado and a tahini vinaigrette:

Apple helps lose weight

Apples can be a good food to include in a weight loss diet. In addition to being low in calories, they are rich in fiberwhich contributes to increase the feeling of satiety and to consume fewer calories overall.

In addition, the fiber in apples can slow the digestion of carbohydrates and help regulate blood sugar levelswhich can help reduce cravings and prevent overeating.

If you are looking to lose weight, it is better to opt for the whole apple that in juice According to a 2009 study, eating a medium-sized apple as a starter, about 15 minutes before the main meal, helps you lose weight. Study participants who ate the whole apple ingested a 15% less calories during the meal (Although then you have to add the calories of the apple, about 106). However, those who drank applesauce or juice did not see any change.

A 2003 study also found that consuming apples (or pears) contributes to weight loss in overweight people. They looked at 3 groups of women: in addition to their normal meals, some ate a serving of oatmeal cookies three times a day, others an apple three times a day, and still others a pear three times a day. After 12 weeks, those who ate the apples and pears they lost 1.2 kilos while those who ate the cookies lost nothing.

Health benefits of apple

Many studies indicate that a diet rich in fruits and vegetables can reduce the risk of chronic diseases and phytochemicals (such as polyphenols, flavonoids or carotenoids) would be one of the main responsible for this preventive effect.

The apples are rich in phytochemicals such as quercetin, catechin, phloridzin and chlorogenic acid, all of them powerful antioxidants.

However, it must be taken into account that the composition of the active substances present in the apple varies greatly depending on the variety and also changes during the ripening and storage process. Processing (into compotes, applesauce, or boiled juices) has an even greater impact on phytochemical content, so it is better to eat raw apples.

Benefits of apples for lung function

On the other hand, a 2002 Finnish study showed that people who habitually eat apples or drink apple juice suffer less asthma, a effect that would be due to the high content of flavonoids in apples, which strengthen lung function.

Something similar was seen in a 2003 Australian study: those people who ate a lot of apples and pears had less asthma and stronger bronchi.

Benefits of apples for the heart

The same 2002 Finnish study also found that the more quercetin (one of the flavonoids in apples) a person consumed, lower was the death rate from heart disease.

Benefits of apples for the liver

Whole and juiced apples too protect the liver. The polyphenols they contain are believed to have a protective effect against chemicals toxic to the liver.

Some studies have shown that polyphenols can protect liver and intestinal cells when taking pain relievers (such as indomethacin) that would normally damage them.

Apples also help maintain a healthy balance of gut microbiotawhich in turn soothes the liver.

Benefits of apples for intestinal health

The combination of flavonoids, polyphenols and fiber (pectin) is probably the cause of the benefits of apples for intestinal health.

It has been seen that after eating an apple, the amount of short-chain fatty acids in the intestine increases. On the one hand, apples provide food for the intestinal microbiota and, on the other, they ensure a good regeneration and care of the intestinal mucosa.

Benefits of apples for the brain

According to a 2009 study, apple juice could inhibit the formation of beta-amyloid in the brain, deposits that are associated with onset of dementia and Alzheimer’s.