How many apples can you eat per day and what will happen if you eat them every day?
Apples are perhaps the most popular fruit in central Russia. Most apple varieties ripen in August and September, and many eat them throughout the fall. Winter varieties, however, are best stored until spring, so that fresh fruit can be enjoyed during periods of severe vitamin deficiency. Apples are the main source of vitamins, minerals, and sugars in Russian cuisine. They have always been a boon when imported fruits were unavailable. However, despite all their benefits, apples can also be harmful if consumed improperly. We'll discuss below how many apples a day you should eat and when it's best to avoid them.
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The benefits and harms of apples
Apples are rich in nutrients. They are a valuable source of dietary fiber (a complex carbohydrate that helps normalize gastrointestinal function), and they contain numerous vitamins and minerals that help strengthen the immune system, eliminate waste and toxins from the body, and normalize metabolic processes.
However, uncontrolled consumption of large quantities of apples can cause unpleasant symptoms. So don't be too careless with this beloved fruit.
Positive properties for the body
The benefits of apples for the human body cannot be overestimated:
- These fruits contain a quarter of the daily requirement of vitamin C. This vitamin, in turn, is actively involved in the production of natural collagen, which regulates blood clotting.
- Apples contain much more vitamin A than oranges. It helps maintain health organs of vision.
- Apples' rich potassium content makes them a gentle diuretic. They gently relieve swelling in the kidneys, preventing urinary problems, heaviness, and pain.
- Naturally, the large amount of iron found in apples is worth mentioning. Moreover, apples contain the most easily absorbed form of this element. Iron helps fight anemia, strengthens the immune system, and helps restore the body's tone after prolonged illnesses.
- Apples also contain a large amount of iodine. They contain more of this element than any other fruit. This is why those suffering from thyroid disease should regularly eat apples.
- Magnesium salts contained in apples help reduce the risk of atherosclerosis.
All of the above useful properties are exclusively natural products. Fruits grown with large quantities of pesticides and other chemicals provide no health benefits.
Possible harm
But even with all their enormous benefits, apples can also cause serious harm to the body if consumed incorrectly or in unlimited quantities:
- These fruits contain high levels of acids, which, in turn, can cause serious harm to people suffering from duodenal ulcers, gastritis, pancreatitis, and hyperacidity. Acids irritate already sensitive and damaged mucous membranes, causing exacerbation of various gastrointestinal conditions.
- Despite the common myth that apples can't cause an allergic reaction, they can. But not all varieties. Red and orange apples (and often imported varieties) are most likely to cause allergies.
- Excessive consumption of apples can lead to bowel problems.
In any situation, remember to eat in moderation. This also applies to apples. If you have no contraindications to eating raw apples, then 2-3 apples per day are acceptable. If you have contraindications (for example, gastritis or pancreatitis), you can eat 1-2 cooked apples.
How many apples can you eat per day?
Of course, there's no set daily intake for these fruits. Therefore, it's impossible to say exactly how many apples you should eat per day.
However, most doctors agree that 200 grams per day is sufficient. This is about 2-3 medium apples. If you feel like you need more, you can eat two servings, or 400 grams (however, it's best to split the servings into two, for example, one in the morning and one at lunch).
The above rules apply only to raw or baked apples without any additives.
But when it comes to culinary experiments involving these fruits, things are a bit more complicated. If you prefer to cook them with honey and nuts (one of the most popular recipes), even two apples would be too much. The sugar content and, consequently, the calories would be significantly higher, so it's recommended to eat no more than one apple a day. In a pinch, two apples will be more than enough.
What happens if you eat apples every day?
With regular and moderate consumption of apples, beneficial changes will begin to occur in the body:
- metabolic processes are normalized;
- the immune system will be strengthened;
- hemoglobin levels are normalized;
- digestion will improve;
- weight is normalized;
- your breath will become fresher (these fruits perfectly disinfect the oral cavity and protect against the development of caries);
- toxins and waste will begin to be eliminated from the body faster (pectins help effectively remove accumulations of heavy metals);
- your energy level will increase (you will start to feel more energetic and will have more strength for new achievements);
- Cognitive functions will improve (juicy fruits contain a large amount of antioxidants, which have a beneficial effect on the functioning of the brain and nervous system).
When and how often is it best to eat apples?
As mentioned above, eating 2-3 medium apples per day is sufficient. Eating more can cause heartburn and nausea, as the acids in the fruit can irritate the sensitive lining of the digestive tract.
It's best to consume these fruits in the first half of the day, for example, with breakfast (but not on an empty stomach) or as a snack. People with gastrointestinal disorders should limit their consumption to heat-treated fruits (such as baked or steamed).
Can you eat apples on an empty stomach?
Yes, but not necessary. The high acidity of the fruit negatively impacts digestive health (even in healthy individuals). As a result, eating an apple on an empty stomach can result in severe heartburn, nausea, or an upset stomach.
