Here are apple nutrition facts and health benefits. The health benefits of apples mentioned in this article are based on studies.
An apple is a crunchy, bright-colored fruit, one of the most popular in the United States. You’ve probably heard the age-old saying, “An apple a day keeps the doctor away.” Although eating apples isn’t a cure-all, it is good for your health.
European settlers brought apples with them to the Americas. They preferred them to North America’s native crabapple, a small, tarter fruit.
Today, many types of apples are grown in the U.S., but a small percentage of the ones you can buy in grocery stores are imported. Each type of apple has a different shape, color, and texture.
An apple can be sweet or sour, and its flavor can vary depending on what type you’re eating.
1. Apple Nutrition Facts
One medium-sized apple (200g) provides 104 calories, 0.5 grams of protein, 27.6 grams of carbohydrates, and 0.3 grams of fat. Apples also provide fiber, potassium, and vitamin C. The nutrition information is provided by the USDA. Red, green, or other varieties of apples are all very similar in their calorie and nutrient profiles with only very slight differences in calories, fiber, etc.
Vitamin C: 9.2mg
Vitamin A: 6mcg
Carbs: A medium apple has 27.6 grams of carbohydrates, with 4.8 grams of fiber and almost 21 grams of natural sugar. Apples have a low glycemic index between 34–38.
For peeled apple nutrition differences, you can expect the fiber to be substantially reduced. According to the USDA, an apple with skin removed has 1.5g of fiber instead of nearly 5g with skin on.
Fats: There is less than 1/2 gram of fat per medium-sized apple.
Protein: Apples are low in protein. A medium apple has just a 1/2 gram of protein.
Vitamins and Minerals: Apples are a good source of potassium and beta carotene. They provide some vitamin C, folate, magnesium, and calcium.
Calories: A medium, raw apple provides 104 calories. A small apple (165g) provides about 165 calories and a large apple (242g) provides 126 calories. A one-cup serving of apple slices provides about 65 calories.
2. Health Benefits of Apple
Controlling blood sugar and type 2 diabetes
The fiber in apples slows down digestion, preventing a rapid rise in blood sugar levels after eating. Eating apples with the skin on provides the most fiber (apple juice does not contain any fiber). An average apple has 4.4 grams of fiber, so eating an apple or two can help you reach your total daily need for sugar.
The antioxidant effects of flavonoids in apples may protect cells from damage in the pancreas, an organ responsible for secreting insulin in response to extra blood sugar. An epidemiological study of 38,000 women in the US Women’s Health Study followed for nearly 9 years found a beneficial relationship between apple consumption and the risk of type 2 diabetes. People who ate one or more apples a day had a 28% lower risk of developing type 2 diabetes than those who didn’t.
Blood cholesterol and heart disease
Animal studies have shown that phytochemicals, especially in apple peels, combined with the fiber pectin may help protect against the damaging effects of free radicals in the heart. , blood vessels and cholesterol-lowering effects. A review of five clinical trials documented the fruit’s effects on cardiovascular diseases and found improvements in cardiovascular parameters (reduced triglycerides and cholesterol – LDL) when whole fresh apples were consumed. or dried apples.
One medium apple provides: 13–20% of a person’s daily fiber needs 9-11% of a person’s daily vitamin C needs 4% of a person’s daily potassium requirement Vitamin C is one Antioxidants, along with other antioxidants, may play a role in protecting some aspects of heart health. What’s more, vitamin C can also strengthen the immune system and help the body fight infections and increase resistance to disease. Potassium helps dilate blood vessels, reducing the risk of high blood pressure and cardiovascular complications.
The phytochemicals and fiber in apples have antioxidant effects, which can protect cell DNA from oxidative damage, which is a precursor to cancer. Animal and cell studies have found that these chemicals can stop new cancer cells from growing and the spread of existing cancer cells.
In a meta-analysis of 41 case and research group studies, it was found that when the highest intake of apples was compared with the lowest, there was a lower risk of lung cancer in the regular apple eater. It also showed a lower risk of colorectal, breast, and gastrointestinal cancers in case-control studies but not cohort studies. Other epidemiological studies have shown a small association between higher fruit consumption and a reduced risk of cancers of the colon and upper gastrointestinal tract (eg, esophagus, mouth, larynx).
The fiber in apples can slow down digestion, helping people feel more satisfied after eating. After following three large prospective study groups of 133,468 men and women for 24 years, researchers found that intake of fiber-rich fruits with low blood sugar, especially apples and pears, had associated with minimal weight gain over time. Eating low-glycemic foods tends to produce less and less blood sugar, which can reduce feelings of hunger later in life and prevent overeating.