Apple Fruit | Nutritional Value of Apples | What are the Health and Nutrition Benefits of Apple
Apple is a very delicious fruits, liked by almost all the adults as well as kids. Apple tree originated in Asia and belongs to the Malus domestica species of the rose family Rosaceae. A very common adage, ‘An apple a day, keeps the doctor away, has been is use since centuries and aptly describes the benefits of eating the nutritious fruit.
Apples come in a variety of colors ranging from red to yellow to green, and all of them are delicious. Apples may help to reduce cholesterol and apples are a great source of quercetin.
Apples are not bursting with vitamins and minerals like other fruits, though they do provide a bit of vitamin C and potassium. However, without a doubt apples are amazing for controlling blood sugar, says Dr. Barry Sears in his book The Top 100 Zone Foods. “Apples are a good source of soluble fiber, especially pectin, which helps control insulin levels by slowing the release of sugar into your bloodstream. Pectin also helps reduce cholesterol levels by lowering insulin secretion.”
HEALTH BENEFITS OF APPLE:
* The proverb “An apple a day keeps the doctor away,” addressing the health effects of the fruit, dates from 19th century Wales.
* Compared to many other fruits and vegetables, apples contain relatively low amounts of Vitamin C, but are a rich source of other antioxidant compounds.
* The fiber content, while less than in most other fruits, helps regulate bowel movements and may thus reduce the risk of colon cancer.
* They may also help with heart disease, weight loss, and controlling cholesterol, as they do not have any cholesterol, have fiber, which reduces cholesterol by preventing reabsorption, and are bulky for their caloric content like most fruits and vegetables.
NUTRITIONAL VALUE OF AN APPLE:
Apples, with skin (edible parts) Nutritional value per 100 g (3.5 oz)
* Energy: 218 kJ (52 kcal)
* Carbohydrates: 13.81 g
* Sugars: 10.39 g
* Dietary fiber: 2.4 g
* Fat: 0.17 g
* Protein: 0.26 g
* Water: 85.56 g
* Vitamin A equiv.: 3 ?g (0%)
* Thiamine (Vit. B1): 0.017 mg (1%)
* Riboflavin (Vit. B2): 0.026 mg (2%)
* Niacin (Vit. B3): 0.091 mg (1%)
* Pantothenic acid (B5): 0.061 mg (1%)
* Vitamin B6: 0.041 mg (3%)
* Folate (Vit. B9): 3 ?g (1%)
* Vitamin C: 4.6 mg (8%)
* Calcium: 6 mg (1%)
* Iron: 0.12 mg (1%)
* Magnesium: mg (1%)
* Phosphorus: 11 mg (2%)
* Potassium: 107 mg (2%)
* Zinc: 0.04 mg (0%)