Apples are a staple in many people’s diets and one of the UK’s most popular fruits. But did you know, they are also one of the best foods for eye health? Filled with fibre and lots of nutritional antioxidants, apples really pack a punch when it comes to contributing to a healthy diet. We know that no single food can prevent sight loss, however eating plenty fruit and vegtables is a lot more important when it comes to maintaing healthy vision than you might realise. Let’s dive into some of the main benefits of apples for eye health and some easy ways to make them a part of a balanced diet!
Why apples are good for eye health
- Filled with antioxidants: Apples are filled with naturally occuring antioxidants such as flavonoids as well as polyphenols. These are known as ‘plant compounds’ help balance oxidative stress, which is often related to damaged cells.
- High in vitamin C: Apples are a good source of vitamin C, which is essential for maintaining the health of blood vessels in the eyes and supporting optimal vision.
- High in fibre: Apples provide lots of fibre, particularly their skin. Fibre is known to support healthy digestion and contributes to a balanced diet.
Key nutrients
Vitamin C
Aids immunity.
- Contributes to healthy immune system function
- Supports health of blood vessels, including in the eyes
Fibre
Supports healthy digestion.
- Promotes regular bowel movements
- Helps maintain a healthy gut microbiome
Antioxidants
Counteract unstable molecules.
- Protect cells from damage by free radicals
- Reduce oxidative stress
Recommended serving size
NHS advise that one medium-sized apple is considered to be part of your 5 A Day. The great thing is, apples are so easy to incorporate into your diet. For best nutritional variety, you could combine them with other fruits and vegetables to make sure you are getting a wide range of vitamins, minerals and antioxidants. It’s also worth knowing that a single apple contains roughly 4.4 to 4.5 grams of fibre, which equals around 16% of your reccomended daily value.
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Easy ways to include apples in your diet
Apples are versatile, affordable and really low effort when it comes to adding them into your diet. Here’s a few simple ideas to try:
- Enjoy as a snack: Grab one when you’re on the go and enjoy it as an easy snack. They are particularly good as a mid-morning snack or even to be enjoyed as a healthy evening treat. Try sliced up with a drizzle of nut butter and a sprinkle of cinnamon.
- Include in your breakfast: Try chopping up an apple and adding to porridge or overnight oats for some added sweetness. You can even enjoy them warm if you stew them in a pan with water and cinnamon.
- Enjoy with nuts: Apples pair really nicely with nuts so why not enjoy sliced up with a handful of almonds or cashews for crunchy and satisfying snack.
- Throw into a salad: If you enjoy the comination of sweet and savoury, apples go really nicely in lots of salads, giving them a really refreshing crunch. You could make a classic Waldorf salad with cubed apples, celery, grapes, and walnuts tossed in a creamy yogurt dressing.
How apples support different eye conditions
As we’ve established, apples are a great addition to a healthy lifestyle, however, eatings apples alone cannot prevent or treat eye conditions. Some of the nutrients they provide do however play a role in maintaining overall eye health, particularly age-related macular degeneration (AMD). Explore the research below to find out more about this:
Recipes rich in apples
From hearty breakfast dishes to fresh and yummy lunchtime salads, apples can be used in a variety of meals, whether sweet or savoury. Read a selection of healthy recipes below:
Conclusion
Apples are a wonderful addition to a healthy, balanced diet. Packed with dietary fibre and naturally occurring antioxidants, including flavonoids, they provide a range of nutritional benefits that support overall health and wellbeing. While just eating apples alone cannot prevent or treat eye conditions, enjoying them as part of a varied diet can contribute to maintaining good health.
