Are apples really good for you? You bet thanks to all apple nutritional offerings. The old saying "Eating an apple a day keeps the doctor away" turns out to be quite clichéd. According to Cornell University's Department of Food Sciences, "in the lab, apples have been shown to have very potent antioxidant properties, inhibit cancer cell proliferation, reduce lipid oxidation, and lower cholesterol."
Are apples really good for you? You bet thanks to all apple nutritional offerings. The old saying "Eating an apple a day keeps the doctor away" turns out to be quite clichéd. According to Cornell University's Department of Food Sciences, "in the lab, apples have been shown to have very potent antioxidant properties, inhibit cancer cell proliferation, reduce lipid oxidation, and lower cholesterol. Not too bad for one of the most extensive and easy to use fruits!
Apple's nutritional benefits include the ability to improve digestion with the best nutrients in high-fiber foods . Apples are also the best source of pectin , a soluble gelatinous polysaccharide that binds cholesterol in the gastrointestinal tract and slows glucose absorption. Eating apples can reduce the causes of disease , improve inflammation , improve heart health, and aid in weight management. Plus, apples are a great portable post or pre-workout snack thanks to natural sugars that release faster than they can increase energy.
Berry generally gets the most credit when it comes to supplying antioxidants, while apple nutrition is a close runner. Some studies, where a variety of phytonutrients are present in apple pulp and skin, have linked apple consumption to a reduced risk of certain forms of cancer, obesity, cardiovascular disease, asthma, Alzheimer's disease, and even diabetes.
Types of apples and apple nutrition facts
The apple is the fruit of a tree known as Malus domestica . Today, many different types of apple trees Es growth around the world, but was first started in Asia thousands of years ago. There are hundreds of apples today. They range from bright red to yellow, green, pink, or a two- or three-color pattern of skins. They also come in a wide range of flavors and sweets. It is estimated that there are about 2,500 apples grown in the United States and over 7,500 varieties in the world!.
According to researchers, the phytochemical composition of apple nutrition varies greatly depending on the type of apple. Also, there are some changes in phytochemicals during maturation and ripening. Other types of apples are a good choice, but the old reddish flavor appears to be highest in antioxidants, according to some sources.
The most common types of apples are:
- Delicious red
- Honey creep
- Mount Fuji
- festival
- Granny Smith
- macintosh
- Cortland
- Delicious golden
- Empire
- Braburn
- I envy you
- jazz
- cameo
- Jonah Gold
- Rome
- Macon
- My star
- Mutsu
- dessert
Apple nutrition facts
How many calories are in an apple? How many carbohydrates do apples have? One medium-sized apple (about 182 grams) looks like this: (3)
- 94.6 calories
- 25.1 g of carbohydrates
- 0.5 grams protein
- 0.3 grams
- 4.4 g fiber
- 8.4mg vitamin C (14% DV)
- 195 milligrams potassium (6% DV)
- 4 micrograms of vitamin K (5% DV)
- 0.1 milligram vitamin B6 (4% DV)
- 0.11 milligram manganese (3% DV)
Apple Nutrition also provides vitamin A, vitamin E, niacin, folic acid, pantothenic acid, choline, betaine, calcium, iron, magnesium and phosphorus.
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Apple nutrition: the benefits of apples
1. A large source of cancer-fighting antioxidants
Apples are an antioxidant food source of very important flavonoids in people's diets in the United States and Europe. In the United States, 22% of the phenolic antioxidants consumed in fruits are extracted from apples, making it the largest single source of these compounds.
Apples are the second largest cranberry among all types of fruit for the total concentration of phenolic compounds. Phenolic compounds are a kind of biologically active substance containing flavonoids. Compared to all other types of fruit, apple nutrition makes up the largest portion of the free phenolic compounds. In other words, these molecules are not bound to other compounds in the fruit, which can slow down beneficial activity in the body.
Studies have shown that some of the beneficial antioxidants found in apple nutrition include:
- Quercetin
- Catechin
- Flori Jean
- Chlorogenic acid
Because of these special compounds, apples do more than fight free radicals. It also has antiproliferative and beneficial cell signaling effects.
Quercetin is associated with prostate cancer prevention, like the anti-inflammatory apple in research . Other evidence suggests that certain protective phytochemicals in apple skin may help inhibit the growth of cancer cells in the colon. Because cardiovascular disease and cancer are thought to be closely related to a condition called oxidative stress that occurs over time due to damage in the form of cells and DNA, the ability to fight free radical damage and oxidation gives apples healing power. That is why apples are a healing diet .
What is the healthiest part of an apple? You want to eat whole apples to get the most benefits including the skin. When the researchers studied the antioxidant capacity of pears and apples, they found that a diet containing fruit peels had significantly higher levels of healthy fatty acids (high plasma lipids) and antioxidant activity than a diet that ate the peels and only the pulp of the fruit.
2. Prevention of inflammation
Although phenolic, flavonoids, and carotenoids are widespread, they are known to reduce the risk of many preventable chronic diseases. This is because phytonutrients keep your arteries clean, lower the inflammatory response and prevent high levels of oxidative stress.
According to a study from California State University, high-oxidation foods are "improved results associated with cognitive decline in normal aging, diabetes weight management, bone health, lung function and gastrointestinal protection.
3. Fighting heart disease
There is strong evidence that a diet high in fiber, especially fresh fruits and vegetables, can help reduce the risk of many chronic diseases. This includes the number one killer in America: heart disease. Many studies have shown that people who consume more fresh, plant-based foods filled with antioxidants have less inflammation, resulting in a reduced risk of cardiovascular disease.
Pectin, a specific type of fiber found in apples, is known to be particularly beneficial. Cholesterol lowering levels naturally. A 2003 study found that when rats ate a diet high in apple pectin extract and freeze-dried apples, they had significantly lower cholesterol absorption and triglycerides than controls. A group of rats receiving apple pectin and dried apples (not one of them) experienced the greatest benefits in terms of intestinal fermentation and lipid metabolism. This , together in fiber and polyphenol apples, play an important role in markers of heart health.
A study conducted by Johns Hopkins Bloomberg School of Public Health found that fruit and vegetable consumption in adults for 15 years had an overall lower risk of death and cardiovascular disease. There is also evidence that antioxidant-rich fruits play an important role in preventing stroke, chronic obstructive pulmonary disease, diverticulosis, and high blood pressure.
4. High in fiber
With over 4 grams of fiber per apple, apples are the best fiber foods. Eating apples is a great way to cover 25–30 grams of base every day. Apples are especially known to provide pectin. Pectin is a type of water-soluble fiber that binds to fatty substances in the digestive tract, including cholesterol and toxins, and promotes elimination.
The fiber found in apple nutrition helps you feel full. It expands in the intestine and takes up the amount. It is also important for detoxification. Apple Nutrition Benefits Digestive System Because pectins regulate the body's use of sugar and cholesterol. It also helps cleanse the blood and digestive tract.
5. Improve digestive health
Following a high-fiber diet has been shown to fight digestive problems with irritable bowel syndrome ( IBS ) and even cancers of the digestive system. Higher fruit intake is associated with the overall digestive health of the large intestine, stomach, and bladder. The phytonutrients found in apples can help protect the digestive system from oxidative stress, alkalize the body and balance pH levels.
When it comes to natural constipation relief, eating lots of foods high in fiber can prevent or treat this problem. Pectin in apple nutrition is also considered a natural diuretic. It has a mild laxative effect, so it can help keep bloating and uncomfortable fluids. Eat raw apples (you need to eat skin) or mix them first and add them to the recipe. You want to avoid the kind of high-sugar juice found in most grocery stores, but you can also benefit from apple juice.
6. A good source of vitamin C
One medium-sized apple provides about 14% daily. Vitamin C . Vitamin C is considered a powerful antioxidant that is important for skin, eye, immune and brain health. Like other antioxidants we get from fresh vegetables and fruits, vitamin C fights free radical damage and protects DNA and cells from mutations and malformations.
Research shows that vitamin C is especially important for maintaining a healthy metabolism and repairing tissues in the eyes and skin. Foods rich in vitamin C, such as apples, have natural anti-aging benefits because they promote skin cell regeneration, heal wounds or wounds, prevent infections and harmful bacteria, and block damage from UV light exposure.
7. Can help with weight management
Many studies have shown that higher fruit and vegetable intake is associated with obesity prevention. Apples provide high levels of important nutrients and antioxidants, but are also low in calories because of their bulky water and fiber.
Because they contain indigestible calories and rich in dietary fiber, which is useful for maintaining healthy blood sugar levels, apples can satisfy sweet teeth without losing weight or adding to your food cravings. In fact, adding to the other smart ways of shedding pounds quickly lose weight with the help of apples.
8. May help fight diabetes
Wondering if the sugar in the fruit is bad for you? Researchers at the Centers for Disease Control and Prevention (CDC) found that eating fruits and vegetables together at least five times a day significantly reduced the risk of developing diabetes in adults. It may seem counterintuitive that fruits and vegetables that naturally contain sugar are inversely correlated with diabetes incidence, but this reappears again and again in studies.
Certain flavonoids present in apples and other fruits are known to improve insulin sensitivity. This is important to prevent diabetes and long-term weight gain. Other antioxidants and fiber found in apples also play an important role in antidiabetic effects.
Because apples are high in fiber, they have a glycemic index . Compared to refined carbohydrate or sweetener products, apples can release sugar into the bloodstream at a slower rate. This means that it can keep your blood sugar levels more stable and prevent fluctuations in your blood sugar, potentially triggering insulin resistance.
9. Helps fight asthma symptoms
Interestingly, apples behave like this: Natural remedies for asthma . Indeed, they have to do with general lung health. In a 2003 study, the US Journal of Clinical Nutrition In Australia, apple and pear consumption associated with 1,600 adults was associated with a reduced risk of asthma and reduced bronchial hypersensitivity.
The study looked at about 600 people without asthma and 900 individuals without asthma for diet and lifestyle. Total fruit and vegetable intake has been shown to be weakly related to asthma, but apple intake has a stronger inverse relationship with asthma. The beneficial effect was most evident in subjects who consumed at least two apples per week.
Interestingly, this seems to be a unique apple nutritional benefit. Onions, teas and red wines are not related to asthma incidence, even if they contain similar phytochemicals. This suggests that there are special interactions of apple flavonoids that help better control asthma symptoms than other antioxidants and nutrients.
10. High source of boron
Here are some known facts about apple nutrition. Apples are one of the best natural sources of boron. Boron is an important mineral for building strong bones and preventing osteoporosis. Benefits include boron use and sex hormone development, muscle mass building, and brain function support. Additionally, some boron intake may be associated with fatigue, arthritis, and mood swings.
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Apple vs. Orange vs. Banana vs. ship
- Compared to apple nutrition, orange nutrition is higher in certain nutrients, including vitamin C, potassium, calcium and folic acid. Oranges are a great source of vitamin C. It conta
- ins more than 100% oranges per day, only 10% to 14% in one apple. Apples are a bit high in calories and have more fiber than oranges. However, some people can tolerate oranges, not apples. Why? Apple has more FODMAPs.
- Bananas are a fruit high in sugar and starch, but in reality they have less sugar than apples (14 grams in bananas compared to 19 grams in apples). Bananas are much higher in starch, but are also rich in some nutrients. These include potassium, magnesium, vitamin C, folic acid, and vitamin B6. One banana has about 7 times more folic acid and 3 times more potassium than an apple. However, apples have slightly more vitamins E and K. It is also rich in flavonoids.
- Apples and pears are fruits of the Rosaceae family. They are believed to have originated in Asia. Both are rich in dietary fiber, providing more than fruits like oranges and bananas. Apples are known to provide pectin, but pears actually provide a better supply of this particular type of fiber. Pectin, a water-soluble fiber, acts by binding to fatty substances in the digestive tract, including cholesterol and toxins, and promotes elimination. Pears and apples have similar calories. Both provide about 100 calories and have 17-19 grams of sugar. It also contains similar amounts of carbohydrates.
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- The apple is the fruit of a tree known as Malus domestica . It is estimated that there are about 2,500 apples (species varieties) growing in the United States and more than 7,500 apples grown in the world.
- Apple nutrition is high in fiber. Apple nutrition also provides pectin, vitamin C, and antioxidants.
- The benefits of apple nutrition are improved digestion; Help with weight loss; Prevention of inflammation, heart disease, diabetes, asthma and constipation; It provides nutrients such as boron, vitamins and flavonoid antioxidants.
When is the best time to enjoy fruit? Before and after exercise. Apples, oranges, bananas, and pears are natural sources of fructose and glucose sugar molecules, so they can quickly boost your energy before exercise. Fruit provides carbohydrates, and eating one slice as a snack before coming to the gym can improve stamina, concentration, and stamina.
We are the most commonly used sugar to time to exercise because it requires glucose to replenish depleted glycogen reserves and promote muscle recovery . Consider putting your favorite fruit into your work or gym bag. You can even have one as part of your balance. Exercise following a healthy snack .
Apple nutrition in traditional medicine
Traditional uses of apples include helping treat digestive problems such as constipation and dysentery. Dysentery is an inflammatory disease of the intestine. It is particularly common in the colon and causes severe diarrhea and abdominal pain. Apples have also been used to treat fever, heart disease, scurvy, and warts.
Apples are cool and astringent, which can help relieve heartburn and sour taste. Thanks to its antioxidant and vitamin C, apples have traditionally been used to clean the mouth and teeth. It has also been used to prevent diseases related to vitamin D deficiency. Many folk remedies have used apples in different ways, including making vinegar, herbal teas, and alcohol. You can make healing tea or syrup from apple tree bark to relieve sour stomach and restore sphincter strength and tone.
Apples and leaves are traditionally chewed and applied to the skin to treat inflammation, swelling, boils, or infected bites. In Ayurvedic medicine recommends stewed/cooked apples to prevent constipation. Apples are considered to help with Kapha energy balance. In other words, it helps relieve sluggishness, weight gain, sinuses, allergies and colds. Apples also increase Vata and Pitta. Cooked apples aid in “extinguishing fire” and “strengthening immunity, happiness, and strength”. In Ayurvedic cuisine, apples and other fruits are used for chutney and preservation. They are often combined with spices such as cinnamon, fennel, dry baked cumin, ginger and coriander.
How to find and use apples
Be sure to buy organic apples for picking apples at a grocery store or farmers market. Unfortunately, the environmental working group has a " dirty dozen " list of the most sown fruits and vegetables in the past 8 years. .A 2015 study found that apples were the fruit/vegetable with the most pesticides out of the 48 varieties studied!.
Is this really important? Yes! Recent studies have shown that people who buy organic produce mostly have fewer organophosphate pesticides measured in their body, even if they consume more produce than those who buy traditionally grown fruits and vegetables.
Keep apples in the refrigerator to keep them fresh for a long time. It has a long shelf life and lasts an average of several weeks. That said, it's a good idea to pick it up at the grocery store whether you need it or not.
It is believed that storing apples has little effect on phytochemical levels, but cooking and processing methods can really affect the availability of nutrients.
Many of the antioxidants found in apples are considered delicate. Best preserved when apples are raw or cooked lightly. High temperatures can negatively affect the nutrients in apples. Avoid packaged foods made from apples. Instead, use it in your own kitchen in a variety of ways that require little or no cooking.
Apple Nutrition: Apple Recipe
Apples can usually be bought all year round. They are high season during the fall, but can be seen almost anytime. Apples can be used in a variety of ways. Add a little to your salad or sauce. Make applesauce low in sugar. Boil or bake with cinnamon. Fresh apples are used to make juices and smoothies.
It is always desirable to eat whole apples, but homemade apple juice definitely cuts better than the kind bought in the store. In fact, it contains natural enzymes, vitamins and phytonutrients that are usually missing or destroyed in large-scale manufacturing processes. Keep the juice portion small to limit about 8-10 ounces of sugar per day.
Here are some apple recipes to try:
One thing that can't be overlooked is using apples to make one of the most fermented and healthiest foods, apple cider vinegar. The benefits of apple cider vinegar your body in many ways. It can improve immunity, heal the intestines, fight cravings and blood sugar spikes.
History of apology
Apples have been cultivated for thousands of years in Asia and Europe. They were first raised in Turkey and are probably considered the first trees grown by humans! The fruit of the apple tree has been improved through thousands of years of selection. As a result, there are many varieties and tastes available today.
They were originally brought to North America by European colonists for 17 years. Days later centuries has been a staple of the American diet (apple pie!). Throughout history, they have a special religious and mythological importance in many cultures. For example, they are mentioned in the Bible in the Genesis account of Adam and Eve. They also have symbolic meanings in ancient Greece, Europe and various Christian traditions.
About 69 million tons of apples are grown worldwide each year! China produces an average of about half each year, followed by the United States (the second largest producer), Turkey, Italy, India and Poland.
Apple trees are prone to a number of fungal, bacterial and pest problems, and are controlled by a number of organic and non-organic means. That's why apples are sprayed with a lot of chemicals, pesticides and herbicides. Apple's skin is usually protected with a refreshing wax to keep it fresh, but ideally you can find the unwaxed (and organic) varieties.
Notes on apology
Apples, along with peaches and kiwis, are among the fruits that are more likely to cause allergic reactions. Fruit allergy is often observed with reactions in the mouth, lungs, face, nose, and stomach. These can occur a few minutes after eating trigger food and appear in itching and swelling in the mouth, lips, and throat. If you or your children experience these reactions after eating apples or other foods, food allergy symptoms , consider doing an allergy test before consuming them again.
Apples can also cause digestive problems for some people. This is because they contain FODMAP carbohydrates that some people are difficult to break down. Along with pears and other fruits and vegetables, apples can potentially ferment in the intestines, causing IBS, bloating, and digestive discomfort. If you have any of these problems and you don't know why, try a diet low in FODMAP for a period of time.
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