An Apple a Day
One apple, eaten whole with the skin, has about 4 grams of fiber and is a tasty and natural way to improve heart health, prevent cancer, and extend exercise endurance
Benefit #1: Nutrition
Packing in quite a bit of soluble fiber (4 grams per medium apple) for a modest amount of calories (95) makes apples a filling, sweet snack. Plus, a medium apple counts as 1 cup of fruit, so after eating one you’re well on your way to meeting your daily fruit quota (around 2 cups for adults on a 2,000-calorie diet). They also are a good source of immune-boosting vitamin C (providing 14% of the Daily Value).
Benefit #2: Heart Health
Apples are rich in pectin, a soluble fiber, which blocks cholesterol absorption in the gut and encourages the body to use it rather than store it, resulting in lower LDL (bad cholesterol) levels.
Benefit #3: Cancer Prevention
Apples contain a type of antioxidant, called procyanidins. Procyanidins may be able to trigger a series of cell signals that result in cancer cell death.
Benefit #4: Exercise Extender
Eating an apple before you workout may boost your exercise endurance. Apples deliver an antioxidant called quercetin, which aids endurance by making oxygen more available to the lungs. They also contain 25 grams of total carbohydrates to help give you a quick energy boost before a sweat session.
