Apple (Scientific name: Malus domestica):
Apple is one of the highly consumed fruit from centuries and it is the favorite fruit of almost every one. Apple tree size varies from 5 feet to 20 feet based on the choice of rootstock used. There are about 7000 varieties of apple cultivated all over the world, but different varieties are cultivated in different regions. Apple is consumed in several forms like apple cider, eaten raw and baked apples, although not all the varieties are suitable for baking.
According to historians apple originated from the mountains of Kazakhstan thousands years ago. The original kind of apples were not so delicious and sweet as found today but were bitter in taste.
Nutrition Facts for 100 grams OR one Medium sized Apple:
There are approximately 95 calories in a medium sized apple (100 g in weight), which comes mostly from the carbohydrates present in the apple.
Water 85%, Protein 0.35g, Carbohydrates 13.6g, Fat total 0.23g, Dietary Fiber 2.6g.
Minerals In Apple
|Potassium 107 mg,|
|Magnesium 5 mg,|
|Phosphorus 11 mg,|
|Calcium 6 mg,|
|Sodium 1 mg,|
|Manganese 0.04 mg,|
|Iron 0.12 mg,|
|Zinc 0.04 mg,|
|Copper 0.03 mg.|
Vitamins In Apple
|Choline 3.4 mg,|
|Vitamin A 3 µg,|
|Vitamin C 4.6 mg,|
|Vitamin B3 (Niacin) 0.09 mg,|
|Vitamin B6 (Pyridoxine) 0.04 mg,|
|Vitamin B5 (Panthothenic acid) 0.06 mg,|
|Vitamin E 0.18 mg,|
|Vitamin B2 (Riboflavin) 0.03 mg,|
|Vitamin B1 (Thiamine) 0.02 mg,|
|Folate 3 µg,|
|Vitamin K 2.2 µg.|
Amino Acids in Apple
|Aspartic acid 70mg,|
|Glutamic acid 25mg,|
Saturated fatty acids 0.029 g,
Monounsaturated fatty acids 0.007 g,
Polyunsaturated fatty acids 0.052g,
Sterols (phytosterols) 12 mg.
Other Plant Compounds and Antioxidants an Apple contain:
Plant compounds found in apple which have been proved to have anti-inflammatory, anti-viral, anti-cancer and anti-depressant, brain and muscle enhancement, and lowering blood sugar effects are:
Catechin, Quercetin, and Chlorogenic Acid.
Health Benefits of Apple:
Blood Sugar Regulation:
Due to high amount of polyphenol found in apple it slows down the carbohydrates digestion in the body resulting in an enhanced blood sugar regulation. Quercetin and flavonoids restrict the enzymes responsible for carbohydrates digestion which results in the slow break down of carbohydrates in to simple sugar.
Thousands of plant based molecules that have antioxidant properties are collectively called Polyphenol. Polyphenols are further divided in four major groups: Flavonoids, Stilbenes, Lignans and Phenolic acids.
Among other fruits and vegetables American Institute for Cancer Research has advised eating apples on daily basis. Apple ranks among the fruits which are high on antioxidants, Studies and research shows that the fruits containing antioxidants play an important role in preventing cancer. Apple’s antioxidants has shown the reduction of Lung cancer risks.
High amount of potassium is found in apple and potassium has been proved effective for a healthy heart.