Eating an apple at any time you wish can actually be beneficial as it helps you feel fuller. While there are no super benefits to consuming it at a particular moment, it has been suggested that eating an apple before bed could slightly improve sleep quality due to the small amounts of melatonin it contains, which helps relax the body according to Healthline, although not in sufficient amounts to induce drowsiness.
Some tips for choosing apples include opting for fresh ones with a firm texture, smooth and shiny skin, free of bruises. It is important to wash and disinfect them, keep them at room temperature for 3 to 4 days, and then refrigerate. LiveStrong recommends pairing them with oatmeal, raisins, or yogurt in the morning, adding chunks to salads, consuming them as a snack after exercise with almond butter, or enjoying them baked with cinnamon as a nutritious dessert.
Regarding the best time to consume apples, Healthline points out that eating fruit on an empty stomach is a common myth, as fiber can only slightly slow digestion. Moreover, apples contain beneficial compounds against oxidative stress, promoting skin health and helping to prevent chronic diseases such as cancer, heart disease, and diabetes.
Among the benefits of consuming apples daily is their ability to promote satiety and weight control due to the soluble fiber they contain, as well as their association with a lower likelihood of developing heart disease. Additionally, the fiber in apples is linked to better digestion and a healthy gut, preventing gastrointestinal diseases and improving bowel transit.
The general recommendation is to eat at least one apple a day, preferably with the skin, as it is where half of the fiber and most of the polyphenols are concentrated, which provide health benefits. These fruits offer a variety of nutrients and antioxidants, with low calories, fats, and proteins. The pectin fiber found in apples has positive effects such as lowering cholesterol, controlling blood glucose, promoting healthy gut flora, and reducing the risk of colon cancer. In summary, eating an apple a day can significantly contribute to overall health and well-being.
