Which fruit, apples or oranges, is healthier for you?

An orange may also support your health just as well as an apple.

Both oranges and apples contain immune and heart-boosting nutrients, such as vitamin C and quercetin, respectively. However, recognizing their unique nutritional profiles can aid in making informed decisions for heart health and overall well-being, according to Michelle Routhenstein, a preventive cardiology dietitian at EntirelyNourished.com.

Recognizing that each fruit has unique health benefits is important when deciding whether oranges or apples are better for you, according to Vandana Sheth, a registered dietitian nutritionist and CEO of Vandana Sheth Inc. in California.

She stated that they have different tastes and textures, and the secret to a balanced diet is to maintain variety.

Both apples and oranges are reasonably priced and readily available.

An in-depth analysis of the nutritional values and advantages of apples and oranges awaits.

Nutrition profile and health benefits of apples

According to Routhenstein, a medium-sized apple weighing approximately 182 grams contains around 25 grams of carbohydrates, 4.4 grams of fiber, 95 calories, less than 1 gram of protein and fat, and provides about 14% of the daily value (DV) of vitamin C.

Quercetin is a nutrient of particular interest for team apple eaters.

Routhenstein stated that apples have a high level of quercetin, which gives them antioxidant and anti-inflammatory properties, potentially benefiting heart health, immune function, and overall well-being.

Apples contain small amounts of other essential nutrients like vitamin A, potassium, and various B vitamins, as she stated.

According to Jennifer Hernandez, a registered dietitian with PlantPoweredKidneys.com in Kentucky, apples are a rich source of vitamin C, which functions as an antioxidant to safeguard your body's cells from free radical damage that can lead to heart disease and other health issues.

Some of Hernandez's favorite ways to enjoy apples is by turning them into apple sauce or pairing one with a handful of nuts as a snack on busy days.

According to scientific research, apples have a promising nutritional profile that could lead to various health benefits.

According to Sheth, research indicates that consuming apples can decrease the likelihood of developing cancer, diabetes, and heart disease.

"In addition to aiding in weight loss and improving gut and brain health, apples may also contribute to overall well-being."

Routhenstein also pointed to apples as being good for your heart.

She stated that research shows that consuming apples could potentially safeguard cardiovascular wellness.

"Apples are believed to provide health benefits due to the presence of insoluble and soluble fiber, antioxidants, and phytochemicals, particularly quercetin, which lower LDL (bad) cholesterol levels, reduce inflammation, and improve cardiovascular function."

A 2020 study found that consuming two apples daily reduced "bad" LDL cholesterol levels and improved blood vessel health in individuals with slightly high cholesterol.

Nutrition profile and health benefits of oranges

Like apples, oranges pack an impressive nutrient punch.

According to Sheth, one orange contains 66 calories, 86% water content, 1.3 grams of protein, 14.8 grams of carbohydrates, 12 grams of sugar, 2.8 grams of fiber, 0.2 grams of fat, and provides approximately 92% of the daily value (DV) for vitamin C, 9% DV of folate, and 5% DV each of calcium and potassium.

Oranges are well-known for their high levels of vitamin C, as Routhenstein pointed out.

Oranges offer approximately 100% of your daily vitamin C requirement per serving, in addition to containing vitamin A.

Consuming citrus fruits like oranges regularly may help lower blood pressure, reduce the risk of heart disease, and support the immune system, according to research that suggests their high vitamin C content and other beneficial compounds such as flavonoids and carotenoids.

Hesperidin, a flavonoid found in citrus fruits, was specifically highlighted by Routhenstein.

She stated that hesperidin has attracted attention due to its potential health benefits, particularly in the area of heart health.

"Studies indicate that hesperidin may decrease inflammation, lower blood pressure, enhance blood vessel function, and shield against oxidative stress, all of which contribute to preserving cardiovascular wellness."

Which fruits are healthier: apples or oranges?

Both apples and oranges are nutritious in their own unique ways and are valuable additions to any balanced diet.

Instead of selecting one over the other, it is better to consume both apples and oranges for the purpose of promoting health and preventing disease.

Hernandez valued the fact that both of these fruits, which contain natural sugars, have low phosphorus levels, which is particularly beneficial for kidney health.

The nutritional content and health benefits of apples and oranges differ, with apples containing more quercetin and oranges providing more vitamin C.

The best way to obtain a range of nutrients and heart health benefits is by including a variety of fruits, such as apples and oranges, in your diet, she advised.

Apples are more convenient to eat on the go.

According to Sheth, apples are an excellent choice for eating on the go because they are portable and can be enjoyed with the peel for maximum benefit. However, he noted that while oranges can also be a good option, they tend to be juicy and difficult to eat on the go.

Don't hesitate to throw oranges into your lunch bag, but remember to pack extra napkins.

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