Short Answer: Apples are good for weight gain. Because they have fiber, vitamin C, potassium, and antioxidants and they can help you feel full, boost your immunity, regulate your fluid balance, and protect your cells.
Weight gain is a condition that affects your body composition and health.
In weight gain, your body stores excess calories as fat, which can increase your body mass index (BMI) and body fat percentage.
This can lead to various health problems, such as high blood pressure, high cholesterol, diabetes, heart disease, stroke, and some cancers.
One of the key factors in managing weight gain is diet.
What you consume can affect your energy balance, which can impact your weight gain symptoms and overall health.
To effectively manage weight gain, you should consume fiber-rich foods like fruits, vegetables, whole grains, and legumes and avoid sugar-rich foods like candies, cakes, sodas, and juices.
Now, apples are fruits that have a crunchy texture and a sweet-tart flavor.
People usually eat them raw, cooked, or juiced.
Apples are good for weight gain because they contain fiber, vitamin C, potassium, and antioxidants.
Fiber can help you feel full and reduce your appetite, vitamin C can boost your immune system and prevent infections, potassium can regulate your fluid balance and blood pressure, and antioxidants can protect your cells from oxidative stress and inflammation.
One medium apple (182 grams) can give you 4.37 grams of fiber (16% of your daily needs), 9.2 milligrams of vitamin C (10% of your daily needs), 214 milligrams of potassium (5% of your daily needs), and various phytochemicals like quercetin, catechin, and chlorogenic acid.
Fiber can positively affect weight gain by slowing down your digestion and absorption of carbohydrates, which can lower your blood sugar levels and insulin response.
Insulin is a hormone that promotes fat storage and hunger.
Vitamin C can positively affect weight gain by enhancing your iron absorption and collagen synthesis, which can improve your blood circulation and skin health.
Collagen is a protein that gives your skin elasticity and strength.
Potassium can positively affect weight gain by balancing your sodium intake and preventing water retention, which can reduce your bloating and swelling.
Sodium is a mineral that can increase your fluid volume and blood pressure.
Antioxidants can positively affect weight gain by neutralizing free radicals and reducing inflammation, which can damage your tissues and organs.
Free radicals are unstable molecules that can cause oxidative stress and chronic diseases.
Furthermore, apples are a low-calorie and low-glycemic food and these types of foods are good for weight gain.
Because, they can help you control your calorie intake and blood sugar levels, which are important factors for weight management.
You can eat one to two apples per day safely.
More than that can cause digestive issues like gas, bloating, and diarrhea.
Also, you shouldn’t eat apples if you have an allergy to them or suffer from fructose malabsorption to prevent anaphylaxis or abdominal pain.
Because, apples contain proteins that can trigger an immune reaction or fructose that can cause osmotic diarrhea.
You can buy fresh apples in your local market or can order them online.
Always choose firm, smooth, and shiny apples that are free of bruises and blemishes.
Because, they indicate the freshness and quality of the apples.
You can store them in a cool, dry place for up to two weeks or in the refrigerator for up to two months.
Finally, remember, maintaining a healthy lifestyle, including a balanced diet, regular exercise, stress management and essential medical care is key to managing weight gain effectively.
I always recommend my weight gain patients to follow a weight gain-friendly diet to improve their overall well-being, and enjoy a longer and healthier life.