TEMPO.CO, Jakarta - Apples and oranges are often considered classic rivals in the kitchen. Both are readily available year-round and are known for their health benefits. However, when cold and flu season arrives, the important question arises: which is better for supporting the immune system?
Let's dive in with an expert review of their nutritional content and benefits.
Apple Nutritional Content
One medium-sized apple contains approximately 95 calories, 25 grams of carbohydrates, and 4 grams of fiber. Apples also provide moderate amounts of vitamin C, zinc, potassium, folate, and vitamin A.
According to Rachel Gargan, head registered dietitian at Live it Up, the apple's advantage lies in its fiber.
"Apples are rich in the prebiotic fiber pectin, which helps support gut health and immune function," she said, as quoted by Real Simple.
In addition to fiber, apples contain vitamins and minerals that play a role in the immune system. Nutrition expert Juliana says, "Vitamin C is a powerful antioxidant that protects cells from oxidative stress, strengthens the immune system, and supports healthy skin and eyes."
Not only that, apples are also rich in phytonutrients, or bioactive plant compounds. Gargano added,
"Apples are rich in bioactive compounds called polyphenols, which act as antioxidants in the body and help protect cells from oxidative stress and damage."
Phytonutrients such as quercetin, catechins, and gallic acid are found in abundance in apple peels. Therefore, Vocca recommends consuming apples whole. "Most of the beneficial phytochemicals are found in the peel, so eating whole apples maximizes their nutritional impact," she said.
Nutritional Content of Oranges
One cup of fresh orange slices provides more than 100 percent of the daily value of vitamin C. Oranges also contain higher amounts of fiber, zinc, potassium, folate, and vitamin A than apples.
"One cup of raw orange slices provides the full daily requirement for vitamin C," said Wan Na Chun, nutritionist and owner of One Pot Wellness.
Oranges also contain unique antioxidants that play an important role in the immune system. Nutritionist Sue-Ellen Anderson-Haynes explains, "What's unique about oranges is the antioxidant hesperidin, which helps limit free radicals that cause cell damage."
She also adds that the beta-carotene in oranges plays a crucial role in supporting the immune system.
Apples or Oranges: Which is Better for Immune System?
If the primary focus is boosting immunity, nutritionists agree that oranges have the edge.
"Oranges are superior in supporting immune function," says Gargano. Vitamin C has been studied for decades and shown to help regulate the immune system, while most apples don't contain significant amounts of this vitamin.
Chun also emphasizes, "For immune support, oranges are a better choice than apples because they have a higher vitamin C content." This opinion is echoed by Anderson-Haynes, who notes that oranges have significantly higher levels of vitamin C and beta-carotene to support immune health.
However, apples still play an important role. Vocca emphasizes that the combination of the two is ideal. "Together, apples and oranges complement each other to build a strong immune system," she says.
Anderson-Haynes added, "Both contain nutrients and antioxidants that are beneficial for supporting overall body health, including the immune system."
How to Consume Them for Maximum Benefits
Apples and oranges can be enjoyed raw or processed into smoothies, oatmeal, salads, sauces, and even grain-based dishes. Interestingly, orange peel also contains important nutrients.
"Orange peel is actually quite nutrient-dense," said Gargano. "Adding it to smoothies, salads, or other foods can increase your intake of fiber, vitamin C, vitamin A, and bioactive phytonutrients."
In addition to regularly consuming fruits like apples and oranges, lifestyle still plays a big role. Chun emphasized that managing stress, getting enough sleep, being active, and consuming a balanced diet rich in fiber, healthy fats, and protein are also important for supporting the immune system.
REAL SIMPLE
Read: Why Fermented Foods Are Good for Your Immune Health
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