17. Apples
A medium-sized apple provides around 5g of dietary fibre, which aids digestion. The reason behind this is that apples are loaded with pectin fibre, which draws water from the digestive tract and forms a gel, helping to slow digestion and pushing stools through your intestines smoothly. This keeps us feeling fuller for longer, aiding weight loss as we won’t feel the need to eat as often.
Moreover, apples are very low in calories; a medium apple has about 100 calories. One study found a weight-loss association with eating three apples per day – because low calorie fruits like apples are more filling, you may eat fewer other foods during the course of the day. Fun fact – an apple is almost three times as filling as a chocolate bar due to its fibre content – and we know what we’d rather eat for weight loss, apples all day long!
Additionally, apples are a great fruit for our overall health, as they boast many vitamins and minerals, such as vitamin C and potassium. Vitamin C is a powerful antioxidant and an essential dietary nutrient whilst potassium, the main mineral in apples, may help to promote good heart health when consumed in high amounts.
Consume whole apples to help fill you up rather than juicing them, during which you lose the fibre. You can also chop them and add them to cereals or yogurt.
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