Apple Benefits and Nutritional Facts
January 24, 2020 | by Sravani Pathakamuri | Posted in Nutrition Facts
An apple is a sweet, edible fruit produced by an apple tree (Malus domestica). Apple trees are cultivated worldwide and are the most widely grown species in the genus Malus. Apple trees are large if grown from seed. Generally, apple cultivars are propagated by grafting onto rootstocks, which control the size of the resulting tree.
There are more than 7,500 known cultivars of apples, resulting in a range of desired characteristics. Different cultivars are bred for various tastes and use, including cooking, eating raw and cider production. Trees and fruit are prone to a number of fungal, bacterial and pest problems, which can be controlled by a number of organic and non-organic means.
About Apples:
Apples are a popular fruit, containing antioxidants, vitamins, dietary fiber, and a range of other nutrients. Due to their varied nutrient content, they may help prevent several health conditions. Apples come in a variety of shapes, colors, and flavors and provide a range of nutrients that can benefit many different aspects of a person’s health.
Benefits:
Apples are rich in fiber, vitamins, and minerals, all of which benefit health. Apples also contain pectin content where all fruits lack that. These substances help neutralize free radicals.
Apples contain a range of antioxidants, including:
- Quercetin
- Catechin
- Phloridzin
- Chlorogenic acid
An apple a day keep a person healthy and many health problems can be reduced like diabetes, cancer, obesity, heart disease and some other conditions.
These round and juicy fruits are high in fiber and vitamin C, and they are also low in calories, have only a trace of sodium, and no fat or cholesterol. “Apples are high in polyphenols, which function as antioxidants.”
Uses of Apples
Apple can be used in different ways for different purposes as follows:
- Apples can be eaten raw right off the tree or in a variety of dishes such as fruit salads and custards. These fruits can be baked, minced, mashed, frozen or even dried into chips as a healthy, sweet snack.
- Apple juice is also a common drink throughout the world and it is also included in many desserts.
- The oil extracted from its seeds also useful and has many applications, especially in the cosmetic industry. The benefits of apple seed oil include reducing the appearance of acne, reducing wrinkles, and moisturizing the skin
Nutritional Facts:
| Nutrient | Amount in 1 apple | Daily adult requirement |
| Energy | 94.6 kcal | 1,800–3,000 kcal |
| Carbohydrate | 25.1 g, including 18.9 g of sugar | 130 g |
| Fiber | 4.4 g | 22.4–33.6 g |
| Calcium | 10.9 mg | 1,000–1,300 mg |
| Phosphorus | 20 mg | 700 mg |
| Magnesium | 9.1mg | 320–420 mg |
| Potassium | 195 mg | 4,700 mg |
| Vitamin C | 8.37 mg | 75–90 mg |
| Folate | 5.46 mcg | 400 mcg |
| pectin | 1–1.5 g | 10-20 g |
| Beta-carotene | 49.1 mcg | No data |
| Moisture | 86% | _ |
| Vitamin K | 4 mcg | 90–120 mcg |
Health Benefits Of Apple:
Weight Loss:
Both the high water content and fiber in apples increase satiety, thereby reducing appetite and overeating. Meaning, they are burned off quicker, or not absorbed by the body at all, which can be great news for millions of people struggling with obesity.
Promote Brain Health:
A study conducted on rat brain cells by researchers at Cornell University in New York shows that the potent abundant antioxidants in apples protect the brain cells against oxidative stress. Oxidative stress is associated with Alzheimer’s and other neurodegenerative disorders, so reducing it is linked with lessening or hopefully preventing these disorders.
Apples also increase the amount of acetylcholine in the brain, which is linked to improving concentration, problem solving, and memory.
Improve Bone Health:
Compounds like kaempferol, quercetin and myricetin present in apple have been linked to reducing inflammatory conditions, such as arthritis and gout. Thus, people suffering from rheumatism find apples very useful as they aid in the healing process.
Relieve Symptoms of Asthma:
Apples have shown tremendous anti-inflammatory behavior and in terms of asthma, they have stood out among other natural treatments.Quercetin, a flavonoid present in the apple skin helps reduce inflammation and strengthen the immune system.
Skin and Hair Care:
The powerful antioxidants in apples counteract the damaging effects of free radicals, which are directly linked to premature aging, wrinkles, age spots, and other age-related conditions.
Applying apple juice to the scalp can help prevent dandruff. Washing the hair and finally rinsing it from apple juice gives it a healthy shiny look, as per anecdotal evidence. It also acts as a good conditioner.