The scientific name of apple is Malus pumila or Malus Domestica. Almost everyone has heard the famous old saying, “an apple a day keeps the doctor away.” Although it’s not a complete cure or treatment for all the diseases, it helps a lot in improving your health. In this article, we will talk about the Nutrition Facts and Health Benefits of Apple.
Apple is the most popular fruit that is bright in color, crunchy, and full of nutrients that are crucial for your health. There are different types of apples, and each is different in color, shape, and texture. Its taste depends on the kind of apple you are eating. So, without further ado, let’s have a look at the nutrition values and facts of Apple.
Apple Nutrition Facts
Talking about the Nutrition Facts of Apple, it is packed with several vital nutrients. According to USDA database, One Hundred Grams of Raw Apples contain 52kcal Energy, 0.26g Protein, 0.17g fat, 13.81g Carbohydrates, 2.4g Fiber, and 10.39g Sugars. In terms of minerals, it contains 6mg Calcium, 0.12mg Iron, 5mg Magnesium, 11mg Phosphorus, 107mg Potassium, mg Sodium, 0.04mg Zinc, and 0.027mg Copper. As far as Vitamins are concerned, it contains 4.6mg Vitamin C, 0.017mg Thiamin, 0.026mg Riboflavin, 0.091mg Niacin, 0.041mg Vitamin B-6, 3µg Folate, 3.4mg Choline, 3µg Vitamin A, 27µg Beta Carotene, 11µg Beta Cryptoxanthin, 29µg Lutein + zeaxanthin, 0.18mg Vitamin E, 2.2µg Vitamin K. Lastly, in terms of Fatty Acids, it contains 0.028g Saturated Fatty Acids, 0.007g Monosaturated Fatty Acids, and 0.051g Polyunsaturated Fatty Acids.
Apple Health Benefits
Thanks to all these vital nutrients, Apple comes with several health benefits. Some people even call it a “nutritional powerhouse” because of its nutrients that protect you from various diseases.
1- Help fight obesity
The two essential components of apple are fiber and water in enormous quantities. Recent research revealed that apples are more satisfying for an appetite because they are rich in fiber.
Moreover, it has some natural nutrients that help in losing weight. In a recent study, researchers fed apple juice and ground apple supplement to obese mice and noticed a considerable weight loss along with a decrease in the level of cholesterol.
2- Prevents cardiovascular disease
Apples decrease your risk of cardiovascular disease. It contains soluble fiber that controls and also regulates the blood cholesterol level. As per research, intaking flavonoids in large quantity decrease the risk of stroke up to 20 percent.
A comparative study of apple and statins (a type of drug that helps lower cholesterol level) shows that it is equally effective in reducing the risk of death from heart disease as the drug. Furthermore, it improves your health in multiple ways.
3- Lowers the diabetes risk
The research revealed that eating apples decrease the risk of type 2 diabetes. Another large scale study concluded that integrating apples in your daily diet can reduce the risk of type 2 diabetes by 28%. It contains polyphenols that prevent damage to tissues in the beta cell in the pancreas.
4- Decrease cancer risk
Test tube studies provided information that there is a link between lower risk or cancer and plant compound in apples. Another study focused on women concludes that those women who eat apples have lower rates to die with cancer. Scientists say that anti-inflammatory and antioxidant in apples may be the reason for preventing a person from cancer.
5- Ease constipation
Another excellent health benefit of apple is that it eases constipation. It is full of fiber that is useful for improving your digestive system. Moreover, it contains a high level of water in it that helps in digestion and prevents constipation.
There are several apple health benefits and no side effects of eating an apple, but you may need to take some precautions.
- Apple seed contains cyanide. Eating only a few seeds may not cause damage, but intaking them in large amounts could be risky for your health.
- Eating apples may show some allergic reactions in some people. You should contact a medical professional if you experience difficulty in breathing, hives, and swelling.
- Lastly, apples are highly acidic, which may contribute to the formation of plaque on your teeth. So, always brush your teeth after consuming apples.
Apple is a popular fruit, and everybody loves it because it contains a wide range of nutrients and bears several health benefits. Talking about the nutrition value and facts of apple, it’s a complete dietary package. So, it’s time for you to improve your health by integrating apples into your daily diet.