“An apple a day keeps the doctor away” is a popular saying emphasizing the health benefits of eating apples. But can we substitute apples with any other fruits? If yes, which fruits provide similar nutritional values as an apple? In this article, we are covering the health benefits of apples and other fruits that provide similar nutrition to our bodies, i.e., apple alternatives.
Why Apples?
Apples are rich in potassium, vitamin C, and antioxidants. Apples are a great source of dietary fiber. It keeps your digestive system healthy and gives you a feeling of satiety.
The amount of bioactivity in apples is greater than that of many other tree fruits, such as peaches and pears. The five major polyphenol groups found in apples include hydroxycinnamic acids, flavan-3-ols, flavonols, anthocyanins, and dihydrochalcones. A serving of one medium apple provides around 400 mg of total polyphenols.
Polyphenols are packed with antioxidants. They can improve your digestive health, treat diabetes, neurodegenerative disease, and cardiovascular disease, and help with weight management.
List of Apple Alternatives
While apples are a nutritious fruit rich in fiber and various vitamins, many other fruits also offer similar health benefits that can contribute to overall well-being. A few fruits, vegetables, and nuts that could be included in a balanced diet to help support good health are berries, pears, peaches, cherries, apricots, nectarine, figs, chickpeas, black beans, lentils, mung beans, yellow corn, cardamom, eggplant, and beets.
Peach
Peaches contain more vitamin A than apples and are rich in iron and protein. Peach helps protect your skin from damage from free radicals. Vitamin K and C in peaches strengthen your immune system and heal wounds.
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Berries
Berries such as blueberries, strawberries, raspberries, and blackberries are packed with antioxidants, vitamins, and fiber. They are rich in polyphenols and are known for their anti-inflammatory properties and potential benefits for heart health and brain function.
Oranges
Oranges are an excellent source of vitamin C, which is important for immune function, skin health, and wound healing. They also contain fiber and other vitamins and minerals.
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Bananas
Bananas are a good source of potassium and protein as compared to apples. It is important for heart health and muscle function. They also contain vitamins B6 and C and fiber. They promote healthy gut bacteria and help increase satiety.
Kiwi
Kiwi is rich in vitamin C, vitamin K, and fiber. It also contains antioxidants and may have various health benefits, including supporting immune function and digestion.
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Pineapple
Pineapple is rich in vitamin C, manganese, and bromelain, an enzyme that may have anti-inflammatory properties. It reduces nasal inflammation and promotes healthy bowel movements.
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Pomegranate
Pomegranates are rich in antioxidants, particularly punicalagin and anthocyanins, which may help protect against chronic diseases such as Alzheimer’s disease, Parkinson’s disease, heart disease, and cancer. They are a good source of fiber and vitamin C.
Pears
Compared to apples, pears are rich in dietary fiber and protein and are a good source of vitamin C and antioxidants. They may help support digestive health and provide other health benefits.
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Corn
Corn contains more protein, potassium, thiamin, and niacin than apple. It helps lower your blood pressure and promotes eye health. It also contains dietary fiber that promotes good gut health.
While these fruits can be part of a healthy diet and offer various health benefits, it’s important to consume a variety of fruits and vegetables to ensure you get a wide range of nutrients. Remember that a balanced diet, regular physical activity, and overall healthy lifestyle choices are key to maintaining good health.
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See Also: Why Should You Plan Your Weight-Loss Program During The Summer?
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