Although there are several fruits that are high in antioxidants, an apple is still one of the most potent. Apple macros shows descent apple calories neverthless apple nutrition is packed with nutrients such as such as iron, potassium, magnesium, vitamin C, & more. Eating several servings of fruits a day is still the best thing for your health. Eating an apple is a sure way to ensure you live a healthy life.
Apple is a very common and popular fruit worldwide. Apple is the most widely consumed fruit which is full of phytochemicals. I love to add apple in my overnight oats recipe.It is a vegan recipe.Very healthy and delicious.
Many types of research reveal that apple contains a large number of antioxidant compounds and is a powerful free radical scavenger. As such, it helps to prevent DNA damage.
Several studies are linked to the consumption of apples and reduced risk of lifestyle diseases, such as diabetes, heart disease, asthma, or certain cancers [PMID: 15140261].
Review of Apple Macros and Micros in an Apple
Apple is low in calories but packed with vitamins and minerals. The health benefits of apples are not limited to just its delicious taste. Among macros, apples contain a good amount of dietary fiber.
Apple is also packed with micronutrients such as iron, potassium, magnesium, vitamin C, and several phytonutrients which are important in maintaining body health.
There are several varieties of apples. However, for indicating apple nutrition we shall consider the following types apple
- Red apple, Big
- Green apple
For nutritional comparison, the edible portion of the two apples is set as 100 grams and apple macros and micros are stated accordingly below.
Health Benefits
An apple has a large number of antioxidants. The antioxidant profile is much higher in apples than in other fruits. This is significantly higher than other fruits. Foods high in antioxidant purge free radicals along with other reactive compounds out of the body which then reduces the risk of non-communicable diseases [PMID: 26572874]
Fruits such as apples contain phytochemicals such as flavonoids, phenolics, and carotenoids. Evidence suggests that a meal rich in vegetables and fruits may reduce the risk of chronic diseases. These phytochemicals may play an important part in decreasing the risk of chronic diseases such as cardiovascular disease and cancer [PMID: 30746536].
Laboratory experiments have found that phytochemical compounds in apples block the spread of cancer mutant cells, reduce oxidation of cholesterol, and lowers LDL.
Fights against free radicals
Phytochemicals are the antioxidants found in fruit such as apples. They protect cells from internal as well as external aging effects. They protect against carcinogens and free radicals that are known to cause cancer [PMID: 15140261]. The phytochemical content is particularly beneficial for diabetes, where inflammation is known to play a role in the disease. Diabetics can lower their blood sugar with the aid of a diet rich in phytochemicals.
Apple is rich in phytochemicals. Phytochemicals such as phloridzin, catechin, quercetin, and chlorogenic acid are found in apples. However, the ratio of these phytochemicals differs in different varieties of apples. The good news is the value of phytochemicals in apples does not deteriorate when stored.
Lowers blood pressure
One of the phytochemicals found in apples is a flavonoid which can have several health benefits. Research has shown that a diet rich in flavonoids has a beneficial effect on cardiovascular health as well as high blood pressure [PMID: 30513729]. Apple also contains a large amount of potassium, which has diuretic effects on the kidney and can prevent excessive fluid retention.
Bone health
One study reported that eating one slice of dried apple may help preserve bone. The study concluded that eating fruits such as prunes and apples could reduce the risk of developing osteoporosis. This is good news because one of the primary causes of osteoporosis is poor bone health [PMID: 21736808]
Eating one large apple provides more vitamin D than one whole raw egg of equal weight. Vitamin D is recommended for healthy bones. 100 grams of green apple provides 2.45 mcg of vitamin D (nearly 50% of DV) and a red apple of the same weight gives 1.46 mcg of vitamin D (around 30% of DV), whereas 100 gm of the egg provides 0.84 mcg of vitamin D.
Weight loss
The polyphenols found in apples are known to reduce the mass of adipose tissues. The studies on mice have shown that polyphenols in apples have healing potential for obesity-related disorders [PMID: 31841959].
Relieves constipation
Apple contains a lot of fiber, which helps prevent constipation. An apple contains around 2.59 grams of total dietary fiber helpful in regular bowel movements..
Reduces cholesterol and blood sugar
Apple contains significant amounts of polyphenol. Polyphenols inhibit enzymes that destroy LDL cholesterol. Since LDL is the major factor that increases the risk of heart disease, reducing its levels is highly beneficial to heart patients and can reduce the risk of heart problems. Additionally, polyphenol can help reduce blood sugar levels. Thus, it can help diabetic patients control their blood sugar levels.
Further 100 grams of the red apple contains around 1.16 grams of soluble fiber helpful in managing blood sugar as well as cholesterol levels.
Red apple nutrition
Serving size – 100 grams
a. Red apple calories – 62.34 kCal, which is 3.12 % of the daily value for RDA of 2000 kCal,
b. Proteins in red apples – 0.29 gm, that is 0.39 % of the daily value for RDA of 75 gm i.e. 15 % of calories. Protein forms 1.86 % of the calories of Red apple.
c. Carbs in Red apple – 13.11 gm, around 4.77 % of the daily value for RDA of 275 gm i.e. 55 % of calories. Carbs form 84.12 % of calories of Red apple
d. Fats in Red apple – 0.64 gm, approximately 0.96 % of the daily value for RDA of 66.67 gm i.e. 30 % of calories. Fats form 9.24 % of calories of Red apple
e. The fiber in Red apple – 2.59 gm, nearly 6.82 % of the daily value for RDA of 38 gm,
f. Soluble Fiber – 1.16 gm, roughly 11.60 % of the daily value for RDA of 10 gm,
g. Total Free Sugar – 9.53 gm, which is 15.88 % of the daily value for RDA of 60 gm,
Red apple micronutrients
a. Vitamin A – 0.20 mcg, roughly 0.02 % of the daily value for RDA of 900 mcg,
b. Vitamin B1 – 0.03 mg, almost 2.50 % of the daily value for RDA of 1.2 mg,
c. Vitamin B2 – 0.01 mg, which is 0.77 % of the daily value for RDA of 1.3 mg,
d. Vitamin B3 – 0.25 mg, that is 1.56 % of the daily value for RDA of 16 mg,
e. Vitamin B6 – 0.04 mg, around 3.08 % of the daily value for RDA of 1.3 mg,
f. VitaminB7 – 0.34 mcg, almost 1.13 % of the daily value for RDA of 30 mcg,
g. Vitamin B9 – 3.04 mcg, approximately 0.76 % of the daily value for RDA of 400 mcg,
h. Vitamin B12 – 0.00 mcg, nearly 0.00 % of the daily value for RDA of 2.4 mcg,
i. Vitamin C – 3.57 mg, roughly 8.93 % of the daily value for RDA of 40 mg,
j. Vitamin D – 1.46 mcg, almost 29.20 % of the daily value for RDA of 5 mcg,
k. Vitamin E – 0.15 mg, which is 10.00 % of the daily value for RDA of 1.5 mg,
l. Vitamin K – 3.65 mcg, that is 3.04 % of the daily value for RDA of 120 mcg
Minerals
a. Calcium – 13.68 mg, around 1.37 % of the daily value for RDA of 1000 mg,
b. Phosphorus – 10.44 mg, approximately 1.49 % of the daily value for RDA of 700 mg,
c. Iron – 0.26 mg, nearly 3.25 % of the daily value for RDA of 8 mg,
d. Magnesium – 8.09 mg, roughly 2.02 % of the daily value for RDA of 400 mg,
e. Copper – 40.00 mcg, almost 4.44 % of the daily value for RDA of 900 mcg,
f. Manganese – 0.05 mg, which is 2.17 % of the daily value for RDA of 2.3 mg,
g. Molybdenum – 0.84 mcg, that is 1.87 % of the daily value for RDA of 45 mcg,
h. Zinc – 0.09 mg, around 0.82 % of the daily value for RDA of 11 mg,
i. Chromium – 7.00 mcg, approximately 20.00 % of the daily value for RDA of 35 mcg,
j. Selenium – 0.47 mcg, nearly 0.85 % of the daily value for RDA of 55 mcg,
k. Cholesterol – 0.00 mg, that is 0.00 % of the daily value for RDA of 25 mg,
l. Potassium – 116.00 mg, around 2.47 % of the daily value for RDA of 4700 mg,
m. Sodium – 1.43 mg, approximately 0.10 % of the daily value for RDA of 1500 mg,
n. Omega 3 – 32.63 mg, nearly 5.44 % of the daily value for RDA of 600 mg,
o. Omega 6 – 249.00 mg, roughly 41.50 % of the daily value for RDA of 600 mg
Green apple nutrition
Green apple macros
a. Calories in Green apple calories – 51.11 kCal, which is 2.56 % of the daily value for RDA of 2000 kCal,
b. Green apple protein – 0.46 gm, which is 0.61 % of the daily value for RDA of 75 gm i.e. 15 % of calories. Protein forms 3.60 % of calories of Green apple
c. Carb in Green apple – 10.65 gm, around 3.87 % of the daily value for RDA of 275 gm i.e. 55 % of calories. Carbs form 83.35 % of calories of Green apple
d. Fats in Green apple – 0.50 gm, approximately 0.75 % of the daily value for RDA of 66.67 gm i.e. 30 % of calories. Fats form 8.80 % of calories of Green apple
e. The fiber in Green apple – 2.54 gm, nearly 6.68 % of the daily value for RDA of 38 gm,
f. Soluble Fiber – 0.81 gm, roughly 8.10 % of the daily value for RDA of 10 gm,
g. Total Free Sugar – 8.39 gm, which is 13.98 % of the daily value for RDA of 60 gm,
Green apple micronutrients
a. Vitamin A – 0.18 mcg, roughly 0.02 % of the daily value for RDA of 900 mcg,
b. Vitamin B1 – 0.01 mg, almost 0.83 % of the daily value for RDA of 1.2 mg,
c. Vitamin B2 – 0.02 mg, which is 1.54 % of the daily value for RDA of 1.3 mg,
d. Vitamin B3 – 0.21 mg, that is 1.31 % of the daily value for RDA of 16 mg,
e. Vitamin B6 – 0.08 mg, around 6.15 % of the daily value for RDA of 1.3 mg,
f. VitaminB7 – 0.41 mcg, almost 1.37 % of the daily value for RDA of 30 mcg,
g. Vitamin B9 – 3.43 mcg, approximately 0.86 % of the daily value for RDA of 400 mcg,
h. Vitamin B12 – 0.00 mcg, nearly 0.00 % of the daily value for RDA of 2.4 mcg,
i. Vitamin C – 2.90 mg, roughly 7.25 % of the daily value for RDA of 40 mg,
j. Vitamin D – 2.45 mcg, almost 49.00 % of the daily value for RDA of 5 mcg,
k. Vitamin E – 0.10 mg, which is 6.67 % of the daily value for RDA of 1.5 mg,
l. Vitamin K – 2.13 mcg, that is 1.78 % of the daily value for RDA of 120 mcg,
Minerals
a. Calcium – 6.53 mg, around 0.65 % of the daily value for RDA of 1000 mg,
b. Phosphorus – 7.48 mg, approximately 1.07 % of the daily value for RDA of 700 mg,
c. Iron – 0.20 mg, nearly 2.50 % of the daily value for RDA of 8 mg,
d. Magnesium – 5.42 mg, roughly 1.36 % of the daily value for RDA of 400 mg,
e. Copper – 330.00 mcg, almost 36.67 % of the daily value for RDA of 900 mcg,
f. Manganese – 0.02 mg, which is 0.87 % of the daily value for RDA of 2.3 mg,
g. Molybdenum – 0.00 mcg, that is 0.00 % of the daily value for RDA of 45 mcg,
h. Zinc – 0.08 mg, around 0.73 % of the daily value for RDA of 11 mg,
i. Chromium – 2.00 mcg, approximately 5.71 % of the daily value for RDA of 35 mcg,
j. Selenium – 0.25 mcg, nearly 0.45 % of the daily value for RDA of 55 mcg,
k. Cholesterol – 0.00 mg, that is 0.00 % of the daily value for RDA of 25 mg,
l. Potassium – 94.55 mg, around 2.01 % of the daily value for RDA of 4700 mg,
m. Sodium – 1.47 mg, approximately 0.10 % of the daily value for RDA of 1500 mg,
n. Omega 3 – 49.73 mg, nearly 8.29 % of the daily value for RDA of 600 mg,
o. Omega 6 – 173.00 mg, roughly 28.83 % of the daily value for RDA of 600 mg
Summary
Studies have shown that eating apples on a regular basis can reduce the risk of type 2 diabetes. It can also lower blood pressure and cholesterol. If you are trying to lose weight, you may want to consider giving it a try.
So while you might not think you can eat an apple a day, you can in fact eat several servings a week.
Even if you do not have a problem with cholesterol, eating fruits is still a good idea for your overall health.
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