The Benefits and Harms of Apples: How Much Fruit You Can Eat in a Day

Apples are a cheap and incredibly healthy fruit that can replace a handful of pills. Apples are the most popular and cheapest fruit available to us all year long. And in August the apple season begins when we can enjoy self-grown fruit. Scientists say that these humble and inexpensive fruits are extremely healthy. But like everything else, we need to take them in moderation.

What are the health benefits of apples: the best properties of fruit

Apples contain an impressive amount of vitamins and trace elements. Just one large apple will provide you with a daily dose of vitamins E, B1, and B6, but for this, you need to eat it with the skin. After all, the apple skin is the healthiest part of the plant. But the iron in apples is not as much as is commonly believed.

These fruits are rich in complex carbohydrates and fiber, which makes them a great snack between meals. The dietary fiber in apples improves the gastrointestinal tract and is good for the microflora.

Red apples are rich in anthocyanins, substances that slow the aging process and improve visual acuity. Green apples contain less sugar and allergens. Quercetin in apples is good for the brain and nerve cells, which is especially important for the elderly. The fruit is rich in pectin, which removes toxins from the body.

The harm of apples and contraindications to use

Apple seeds contain the deadly substance cyanide. It takes a lot of pips for serious poisoning, but it is better not to risk eating them at all. People with diseases of the digestive system are advised to eat apples not in raw form, but in baked. For colitis and bloating, apples can be eaten, but without the skin.

Apples contribute to the formation of dental plaque, so it is advisable to brush your teeth after eating them. Apples are quite a strong allergen, and children can choke on them.

How many apples can you eat a day?

Apples contain a lot of sugar, especially if they belong to sweet varieties. In order not to exceed your daily sugar allowance, it is recommended to eat no more than four medium apples. If you eat more apples, you should eat fewer sweets.

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Written by Emma Miller

I am a registered dietitian nutritionist and own a private nutrition practice, where I provide one-on-one nutritional counseling to patients. I specialize in chronic disease prevention/ management, vegan/ vegetarian nutrition, pre-natal/ postpartum nutrition, wellness coaching, medical nutrition therapy, and weight management.

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