Apples: Fiber-Rich Fruit that Supports Heart and Digestive Health

Apples (*Malus domestica*) are among the most popular fruits in the world. Known for their crisp texture and refreshing sweetness, they’re loaded with **dietary fiber**, **vitamin C**, and **polyphenol antioxidants**.

- **Calories:** 52 kcal - **Carbohydrates:** 14 g - **Fiber:** 2.4 g - **Protein:** 0.3 g - **Vitamin C:** ~7 mg (≈10% DV) - **Potassium:** ~107 mg - **Antioxidants:** quercetin, catechin, chlorogenic acid

- **Heart health:** soluble fiber (pectin) may help lower LDL cholesterol. - **Gut health:** fiber supports beneficial bacteria and regularity. - **Weight control:** low-calorie, filling snack. - **Blood sugar balance:** fiber slows glucose absorption. - **Antioxidant protection:** polyphenols combat oxidative stress.

- **Pesticide residues** may remain on the skin — wash thoroughly or choose organic. - **Fructose/FODMAP sensitivity** can cause bloating in some people. - Apple **juice** is higher in sugar and lower in fiber than whole fruit.

- Eat **fresh** or slice into **salads**. - Bake into **pies, muffins, crisps**. - Add to **smoothies** or cook into **applesauce**. - Pair with **nut butter or cheese** for balanced energy. - Try **dried apple chips** or **apple cider vinegar**.

Apples are a nutrient-dense fruit rich in fiber, vitamin C, and antioxidants — simple, healthy, and delicious for daily wellness.