Monday, March 8, 2021

Apples: Health Benefits and Nutrition

Apples

Apples are round fruit that consists of firm, juicy flesh covered by a thin, tough, edible skin and surrounding a cartilaginous, seeded core. Apples are healthy and tasty among the most popular fruits in the world. The skin color of apples may be range from dark green to yellow to bright red, or combination of these colors. 

They grow on the apple tree, which is also known as Malus domestica, Apple trees are cultivated throughout the world and are most widely grown species in the P. Malus.

Scientific Name: Malus sylvestris, Malus pumila and Pyrus malus

Family: Rosaceae 

 
Apples
 

Varieties of Apples

Thousands of varieties of apples are grown worldwide. As a result, apples are available in an apparently endless array of colors, texture, size, crispness and sweetness. Some of the more popular varieties in available in marketplace are the Red and Golden Delicious, Granny Smith (Green Apple), Fuji, Gala, and Rome Beauty.

Nutrition Composition of Apples

A medium size fresh apple is a good source of vitamin C and fiber; however, most of the vitamin C is lost when the apple is cooked or made into juice. Apples are good source of dietary fiber.

Nutrition content of Apples

 One Medium Sized Apple - 200g

Nutrition content

Energy

104 kilocalories

Water Content

85 %

Dietary Fiber

4.8 grams

Fat

0.34 grams

Carbohydrate

27.6 grams

Protein

0.52 grams

Sugar

20.8 grams

Minerals

Calcium

12 mg

Iron

0.24 mg

Phosphorus

22 mg

Potassium

214 mg

Sodium

2 mg

Magnesium

10 mg

Copper

0.054 mg

Zinc

0.08 mg

Vitamins

Vitamins A

06 mg

Vitamins C

9.2 mg

Vitamins B1 (Thiamine)

0.034 mg

Vitamins B2 (Riboflavin)

0.052 mg

Vitamins B3 (Niacin)

0.182 mg

Vitamins B6

0.082 mg

Folate

6 mg

Vitamins E

0.36 mg

Vitamins D

0.00 µg

Vitamins B12

0.00 µg

Health Benefits of Apples

Rich in Antioxidant

Apples contain a variety of phytochemicals including quercetin, catechin, phloridzin and chlorogenic, Antioxidant in apple help to reduce damage of cells, and hence prevent many chronic diseases like  cardiovascular disease, asthma and cancer.

Apples may help to reduce Blood Cholesterol

Apple are good source of pectin, a soluble fiber, that help reducing blood cholesterol, pectin can prevent cholesterol from building up in the lining of blood vessel walls, thus reducing the risk of atherosclerosis and heart disease a soluble fiber that helps reduce blood cholesterol.

Apples are also a Good Source of Vitamin C

Boost Immune System.

Apples are good for Diabetes and Blood Glucose Regulation

Apples contain polyphenols antioxidant.

Apples can help to Prevent Hypertension i.e., high blood pressure 

Apples are rich in potassium, that helps in control blood pressure, which may help to reduce the risk of stroke.

Apples may provide Bone Protection i.e., Strengthens Bones

Apples may help in Asthma Sufferers 

Apples contain phytochemicals, such as flavonoids and phenolic acids, which will help in calm inflammation in the airways.

Apples can be good for Weight loss

Apple contain polyphenols, dietary fiber, carotenoids, and other nutrients may promote the weight loss.

Apples may reduce risk of Cancer

Quercetin is an antioxidant found in apple and it is studied for its anti-cancer properties.

Apples help in Digestion and also relieve Constipation and Diarrhea

Pectin a form of soluble fiber, draws water from your digestive tract and forms a gel, helping to slow digestion and pushing stool through your intestines.

Apples may Boost Skin Health

Malic acid is found in apples, Which is considered as an alpha-hydroxy acid, it is generally used in skin care products.

Apples may protect against Heart Disease

Apples are good source of dietary fiber, which helps lower cholesterol. They even have polyphenols and flavonoid, which are resulting to lower blood pressure, stroke risk and also help regulate cellular activity and fight against free radicals.

Apples Recipes

Normally people are eating raw apple with peel or without peel, apples can also be used in various healthy recipes, salad, juices and also you can include into your diet.

Note: - People having acidity problem they can eat apple without peel. Here are some recipes of apples.

Healthy Apple Spice Cake

Ultimate Apple Pie

Apple Pie

Apple Juices

Apple Cider Vinegar  

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