An apple a day keeps the doctor away, but wait! This famous saying reflects the countless benefits of the fruit, but they all are imparted with full zeal when taken at the right time. The best time to eat an apple, at which the nutrients burst, and the benefits are at their peak, is in the morning.
Nutrient-Rich Profile of Apples
It’s no longer a surprise now that apples are rich in countless essential vitamins and minerals. The discussion now extends to: What are the primary nutrients?
The U.S. Department of Agriculture (USDA) claims that a 100g raw apple with skin includes;
| Constituents | Quantity |
|---|---|
| Water | 85.6 g |
| Carbohydrates | 13.8g |
| Protein | 0.26g |
| Fiber | 2.4 g |
| Total Sugar | 10.4g |
| Potassium | 107 mg |
| Vitamin C | 4.6 mg |
| Vitamin A | 54 I.U |
| Iron | 0.12 mg |
In addition to the above, apples also contain polyphenols and trace elements that contribute to their benefits.
Health Benefits of An Apple
The health benefits of apples span the digestive system, cardiovascular system, circadian rhythm, and, thus, the whole body. The noticeable Apple benefits include;
Benefits of Apple For Skin
An apple is an important component in many skin care routines due to its antioxidant effects. This helps protect the skin against the oxidative stress of free radicals, avoiding premature aging and skin damage.
Apples contain ethanol, which is studied due to its skin whitening and anti-wrinkle effects. Eat an apple to reduce the signs of aging, wrinkles, and fine lines and boost collagen in return.
Apple Punch For Weight Loss
The polyphenols in apples are the major warriors that provide anti-obesity effects to the fruit. These constituents regulate the gene expression and signals in fat tissues by fighting the free radicals.
The best time to eat an apple for weight loss is on an empty stomach or in the morning. It provides a pumped-up start to your metabolic system and regulates calorie consumption throughout the day due to its hunger-scavenging properties.
Tidbit: A medium-sized apple contains only 95 calories (4% of the total daily calories, taking 2400 as an average requirement).
Apple is An Antioxidant
Did you know that apple has the second highest level of antioxidant activity in the US compared to other commonly consumed fruits? As there are more than a hundred varieties of fruit, red apples are considered the most rich type from an antioxidant perspective.
This helps an apple to slow the cancerous cell growth, protects the heart vessels from LDL deposition, and strengthens the immune system to fight infections.
Reduces Chances of Diabetes
Well, apples are not a no for diabetics, and enjoy the “Diabetes safe” tag with a glycemic index of 39. Apples are known to reduce the risk of type 2 diabetes.
The trusted scientific sources attribute this to the high amount of polyphenol quercetin in apples. The sweet affair doesn’t stop here.
Apples contain high fiber content that helps prevent blood sugar spikes, and their fructose content is also considered better for insulin levels than glucose.
Supports Tummy Health
The best time to eat an apple is in the morning, as it promotes a healthy gastric system. The fiber in them, particularly pectin, improves the gut-friendly bacteria. It acts as a prebiotic for the digestive system’s natural flora.
The beneficial gut microbiota alterations can also help relieve constipation and reduce the risk of GERD.
Caution: If you have a sensitive digestive system, don’t eat an apple at night because morning is the right time for you.
Best Time to Eat An Apple
Scientific research indicates that eating at the right time has an impact on physical and mental well-being. The healthy puzzle is completed when nutrients combine with the right time to consume them.
Concluding all the relevant studies and references on the right time to eat fruits, doctors, and nutritionists agree that the best time to eat an apple is in the morning. The early morning consumption of apples has an overall impact on nutrient absorption.
Eating An Apple in the Morning
Who believes apples are best to be eaten in the morning without any evidence? Let’s learn the proven benefits of eating apples at this particular time of the day;
- Supports Digestion: Eating an apple in the morning can aid in digestion due to its high fiber content, including pectin, which helps regulate bowel movements.
- Keeps You Hydrated: 100 g of apple contains more than 80g of water, which means a hydrated morning for sure. Early hours of hydration also benefit the skin and the overall body throughout the day.
- Metabolic Kick: The reddish metabolic kick early in the morning from apples keeps your gut on track throughout the day.
Time Bomb Warning! Eating fruits at the wrong time can land you in the doctor’s room instead of keeping him away.
Apples On A Sunny Afternoon
- Steady Energy Release: Apples provide natural fructose sugar and carbohydrates that offer a sustained energy boost without the crash associated with sugary snacks.
- Keeps Stomach Alkaline: Eating an apple in the afternoon keeps the stomach environment alkaline. This prevents acid reflux, especially after lunch.
- Cut Mid-Day Cravings: The nutrient-packed bowl of an apple is an excellent alternative to crushing the mid-day cravings.
Eating Apples In the Evening
Remember the rule! Wrong timing can mask the right eating. Therefore, doctors recommend that eating apples in the evening is bad due to the following key drawbacks;
- Increased Energy Levels: Apples contain natural sugars, such as fructose, which can provide a quick energy boost. Consuming these sugars in the evening may increase alertness and energy levels, making it harder to fall asleep.
- Digestive Activity: Apples are rich in fiber but eating them too close to bedtime can make you uncomfortable. They can result in bloating, potentially disrupting sleep.
- Blood Sugar Levels: Although this is generally not a problem during the day when you’re active, the fructose in apples might lead to a spike in blood sugar followed by a drop.
- Frequent Urination: Apples have high water content, and consuming them in the evening might increase the need to urinate during the night, which can disrupt sleep.
Fruits are Fruits! How about eating a banana before bedtime?
Tips to Incorporate Apple in Diet
Apples exist in thousands of different types. Some are perfect for baking, some for eating fresh.
- “Gala” variety is best if you make an apple pie and need aroma.
- “Golden Pinata” is best if you bake apples with high-protein peanut butter.
- Go for “Swee Tango” if you are thinking of a salad toss.
- Grab “Granny Smith” to steal apple cider tea benefits.
Storage Clue: Apples can last for 1-2 weeks on your shelf and 1-2 months in your refrigerator, if stored properly.
Best Time to Eat An Apple- What’s the Final Verdict
Apples hold the capacity to say bye-bye to doctors when eaten daily at any time. However, the best time to eat an apple is in the morning, boosting energy rush and maintaining a healthy intestinal system. Avoid eating apples on an empty stomach if you have acidity or any related issue to maximize their benefits.
FAQs
1. Is apple good to eat at night?
It is good to eat apples during the night as they have melatonin which aids sound sleep, especially if you don’t have any digestive issues.
2. Can you eat apples on an empty stomach?
Yes, eating apples on an empty stomach at night or in the morning promotes a healthy digestive system by regulating bowel movements and improves satiety.
