As a healthy fruit, apples are rich in nutritional content, but the most dominant are the vitamins. There are many vitamins contained in apples, such as vitamin A, vitamin B1, vitamin B2, vitamin B3, vitamin B5, vitamin B6, vitamin B9 and vitamin C. While the minerals contained in apples include calcium, magnesium, potassium, iron, and zinc. Fiber is also owned by the apple, so apple is good for people who are dieting. Fiber can delay hunger, is also beneficial to bind fats and cholesterol in the body which would then be discarded.
Because of the vitamins and minerals content above, the apple is a fruit that has many health benefits for the human body. Based on the research, apples can reduce the risk of colon cancer, prostate cancer, and lung cancer. Compared with other fruits and vegetables, apples contain vitamin C which is not much, but rich in other antioxidant compounds. Although not as much as other fruits, but fiber content in apples help control bowel movements, it reduces the risk of colon cancer.
Apple fiber also stem heart disease, as well as weight control and cholesterol levels, because apples contain no cholesterol and has fiber that reduces cholesterol by preventing reabsorption. Proved that that apples are cultured in vitro contains phenolic compounds that can prevent cancer and showed antioxidant activity. Phenol phytochemicals in apples are quercetin primary, epicatechin, and prosianidin B2. But keep in mind that a little poison apple seeds, because it contains amigdalin, a type of cyanogenic glycosides. However, this toxin is not so dangerous to humans.
Calories In Apple & Nutrition Facts
Do you wanna know how many calories in an apple? Based on USDA Nutrient database, in every one fresh apple with medium size (approx. 182 g), contained 95 calories. While in 1 cup slice (171 gr) of boiled apple, contained 91 calories. Apple peels are a source of various phytochemicals with unknown nutritional value and possible antioxidant activity in vitro. The predominant phenolic phytochemicals in apples are quercetin, epicatechin, and procyanidin B2. Apple juice concentrate has been found in mice to increase the production of the neurotransmitter acetylcholine. Other studies have shown an "alleviation of oxidative damage and cognitive decline" in mice after the administration of apple juice. Fruit flies fed an apple extract lived 10% longer than other flies fed a normal diet.
Fresh apple (Malus domestica) nutritional value per 100 gr
Based on USDA Nutrient data base
Based on USDA Nutrient data base
| Energy | 218 kJ (52 kcal) |
|---|---|
| Carbohydrates | 13.81 g |
| - Sugars | 10.39 |
| - Dietary fiber | 2.4 g |
| Fat | 0.17 g |
| Protein | 0.26 g |
| Water | 85.56 g |
| Vitamin A equiv. | 3 μg (0%) |
| - beta-carotene | 27 μg (0%) |
| - lutein and zeaxanthin | 29 μg |
| Thiamine (vit. B1) | 0.017 mg (1%) |
| Riboflavin (vit. B2) | 0.026 mg (2%) |
| Niacin (vit. B3) | 0.091 mg (1%) |
| Pantothenic acid (B5) | 0.061 mg (1%) |
| Vitamin B6 | 0.041 mg (3%) |
| Folate (vit. B9) | 3 μg (1%) |
| Vitamin C | 4.6 mg (6%) |
| Vitamin E | 0.18 mg (1%) |
| Vitamin K | 2.2 μg (2%) |
| Calcium | 6 mg (1%) |
| Iron | 0.12 mg (1%) |
| Magnesium | 5 mg (1%) |
| Manganese | 0.035 mg (2%) |
| Phosphorus | 11 mg (2%) |
| Potassium | 107 mg (2%) |
| Sodium | 1 mg (0%) |
| Zinc | 0.04 mg (0%) |
| Fluoride | 3.3 µg |
10 amazing apple health benefits
- Restore stamina: For someone who likes to do exercise or moderate stress , will increase lactic acid in the body . If not addressed , it will interfere with the body's organs and health . Apples contain potassium and enzymes that can relieve fatigue during exercise and reduces lactic acid in the body.
- Neutralize blood sugar levels: Diabetes is now one of the most frequent disease strikes people with unhealthy lifestyles. The good news is, even though it turns out the apple has a sweet taste, but apple can control blood sugar levels effectively. Although diabetes is caused due to hereditary factors.
- Apple health benefits to maintain the digestive tract health: This study was not conducted directly on humans, but in rats. Created a special apple extract given to mice and the results are surprising. 43% of mice given the extract of apple turns lower risk of colon cancer. If the effect of the extract in mice, most likely also have an effect on humans.
- Caring for heart health: The heart is a human life, if the heart is interrupted then one's life will also be affected. If you do not want to have problems in cardiovascular health should begin now consume apples every day.
- Suppress the growth of cancer cells in the lung: This information is taken in a study involving 10,000 participants. All the participants reported drinking apple with a different number. As a result, participants who consumed apples with more number, not at risk for lung cancer - lung as much as 50%. It is still to be further investigated whether a substance called flavonoids, quercetin and other things that affect it.
- The benefits of apple juice to prevent and treat asthma: Apple juice are very many benefits, recent research shows, if a child consumes apple juice every day it is not affected by asthma. This respiratory disorder does not know can affect a person's age from the age of the child - children to adults though.
- Caring for your teeth: If you currently have a white healthy teeth, you should keep the condition by eating an apple every day. By eating an apple every day then your teeth will be always clean, bacteria and viruses that destroy the gums and teeth can be removed with the consumption of apples.
