Written by Pliro
Feb 14, 2019 Last updated: Feb 15, 2019

Pakistan is the 10th most productive country when it comes to apples. Therefore, apples are an easy to find ingredient for many dishes. But, are they healthy? And if they are, how much so?

The variety of apples found in Pakistan is called Pyrus malus Linn. There are plenty of variants with diverse colors and sizes; however, this is the most well-known. Many sources praise how healthy apples are and quote the famous saying “an apple a day keeps the doctor away”. This popular point of view is not invalid at all, but also tends to imply that apples are some kind of super food. Apples have some interesting properties and nutrients that will discuss later, but they should not be considered as a perfect alternative for every meal or for everybody.

If we take a look at the nutritional information of an average apple we’ll find that they are actually around 95% sugars (carbohydrates). This means that they should be a part of your breakfast or lunch, that way you’ll be able to burn those calories quickly and use them for something productive. Also, most nutritionists recommend not eating large amounts of apples because of their high sugar content.  

Health benefits

  • Low-fat meals: On the positive side, apples are really low in fat (3%) and are a good source of fiber. So, if you are looking to lose weight and not being hungry all the time, apples won’t make you put on weight and fiber will make you feel satisfied (fiber does that).
  • High in vitamin C: This vitamin is mainly known as an antioxidant. It helps against the free radicals produced by the body. These radicals can cause severe problems if their levels are too high, including early aging signs, higher cancer risk, etc. Individuals with Vit C deficiency will benefit the most from incorporating apples to their diets.
  • High in Vitamin B6: This is probably the most important component found in apples. B6 is a co-enzyme; this means that it allows other enzymes to work properly. It’s known that B6 plays a role in immunity, metabolism, red blood cell function and many other processes of the human body.

B6 is also associated to many health benefits, some of the most relevant include: Prevention of coronary heart disease, improvement of cognitive skills, decreasing blood levels of cholesterol.

  • Other benefits: Some studies in both humans and animals revealed that apples can lead to some interesting benefits. So far, it seems that eating 100g of apples each day can eventually lead to a reduced risk of all-cause mortality, cancer mortality, cardiovascular disease and can protect vascular function.

As we mentioned before, many sources tend to overestimate the health benefits of apples. At the moment, claims of its effects over diabetes, oral health and obesity are mostly controversial. The benefits we mentioned above are supported by most of the medical community.

Now, in some cases, how you choose to prepare a certain meal or use a particular ingredient can cause some nutrients to be lost, damaged or to become unavailable for your body. At the moment, it seems that apples can be consumed in a number of ways and still be beneficial. So, be creative and try some healthy apple recipes. Here you’ll find some examples.
Diets have a strong effect over health. If you are looking to change your diet or discover what nutrients you may be missing, we highly recommend you to visit a nutritionist. These health professionals can help you create a balanced diet adapted to your particular needs. For more information and booking an appointment for nutritionist in Pakistan one can use Pliro.