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  

    Water Rich Foods and its Benefits : Which will help to stay hydrated

    Water Rich Foods Water is essential for human health. Proper hydration is extremely important to stay fit and health, not drinking enough wa...