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
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 |
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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.
Apple Juices
Apple Cider Vinegar
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