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Apples - Nutritive value | Health-Benefits | Nutrition | Facts

Apples - Nutritive value Health-Benefits Nutrition Facts

When it comes to popular fruits Apples are up there somewhere at the top due to their many health benefits. As you know a popular saying "an apple a day keeps the doctor away" is because of the numerous health benefits it has.

So, in this blog, we are going to talk about the health benefits of eating apples regularly. Before knowing the benefits we must know what nutrients it contains! So the nutritional value of an apple is given below.

Nutritional value Apple, with skin (100 gm):

  • Energy - 52 kcal
  • Protein - 0.26 gram
  • Total lipid (fat) - 0.17 g
  • Carbohydrate - 13.81 g
  • Fiber, total dietary - 2.4 g
  • Cholesterol - 0 mg
  • Calcium, Ca - 6 mg
  • Iron, Fe - 0.12 mg
  • Phosphorus - 11 mg
  • Potassium - 107 mg
  • Sodium - 1 mg

        Source: USDA

Now coming to the health benefits of Apples -

1. Apples may contribute to weight loss

The fiber content of apples may contribute to losing weight because it slows down the digestion process and gives your stomach a sense of fullness. If your stomach feels full then you will possibly not going eat refined sugars a lot. Which mainly contributes to weight gain. Furthermore, apples have a low energy density because of their high fiber and water content. Apples contain approximately 86% of water. This reduces your calorie intake and in turn, helps in weight loss.

2. Can keep your teeth healthy

Biting and chewing apples causes increased saliva secretion in your mouth which in turn can lower the bacteria in the tooth and reduce tooth decay. Though apples will not replace your toothbrush though they can keep your tooth healthier.

3. Apples can promote the health of the heart

The phenolic compound present in apple skin prevents the cholesterol from solidifying within the arteries. When cholesterol builds up in the arteries it can reduce blood flow to your heart leading to the development of coronary artery disease.

Also, apples contain high soluble fiber which is linked to lower blood cholesterol levels. Flavonoids present in apples can prevent heart disease by lowering blood pressure and by acting as antioxidants.

4. Can prevent cancer

Researchers found that consumption of flavonol-rich food such as apples can reduce the risk of certain types of cancer. The antioxidant and anti-inflammatory effects of apples make them potential cancer prevention. Apple peel contains several compounds that can prevent the growth of cancer cells in the breast, colon, and liver.

5. May promote gut health

Apples contain soluble fiber pectin, which acts as a prebiotic. Prebiotics are compounds that enable the growth of good microorganisms in your gut and keeps the gut healthy. During digestion, fiber is not absorbed in the small intestine instead it goes directly to the colon where it can increase good bacteria.

6. Can boost the immune system

Quercetin an antioxidant that is contained in red apples can boost your immune system. Also, it can reduce inflammation.

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7. Apples may prevent Gallstones

When there is too much cholesterol in your bile gallstones form. Gallstone is particularly prevalent in obese and for preventing gallstones you need a high fiber diet and apples are a rich source of fiber and they can also lower your cholesterol levels.

8. May detoxify your liver

Toxins are cleared from our body mainly by the liver. So, for keeping the liver healthy you need to detoxify your liver. Apple is one of the easiest and best things that you can eat to detoxify your liver.

9. Can lower the risk of diabetes

Several studies have suggested that eating apples can lower the risk of type 2 diabetes. The higher fiber content of apples contributes to lowering the risk of type 2 diabetes.

In type 2 diabetes insulin-producing beta cells in the pancreas often get damaged in people but it is possible that the polyphenol content of apples can stop tissue damage in the beta cells of the pancreas.

10. Can reduce cholesterol levels

In the intestine, fats bind with soluble fiber which is present in apples which in turn results in lower cholesterol levels. Polyphenols and antioxidants found in apples may inhibit the oxidation of bad cholesterol that is low-density lipoprotein (LDL).

11. May protect from Alzheimer’s disease

Drinking apple juice can keep Alzheimer’s disease away, as they help to increase acetylcholine. It is a neurotransmitter that decreases with aging and low acetylcholine can cause Alzheimer’s disease.

Facts about Apples

1. They are a great source of pectin. It is a soluble fiber and contains no cholesterol.

2. To produce their first fruit apple trees take about 4-5 years.

3. They float in water as 25% of the apple's volume is air.

4. National apple of Canada is the McIntosh apple.

5. The top apple producer in the world is China.

6. They belong to the family of Rosaceae.

7. Binomial name of apple is Malus domestica.

8. In Japan the heaviest apple was grown and that apple weighed 1.849 kg.  

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