Nutritional Facts about Apples

Apple, the fleshy fruit with tough skin and color ranging from greenish yellow to shiny deep red, is a fruit of the apple tree (species Malus domestica) in the rose family Rosaceae. Apples in Greek mythology have been associated with Asklepios - The Healing God. This may be the reason why the ever popular saying 'an apple a day keeps the doctor away' emerged. During the medieval times, physicians were taught that bowel problems, lungs and nervous system problems could be relieved by consuming cooking apples. Due to its favorable effects on digestion, apples used to be served after meals, and this became quite a tradition.

Nutritional Value of Apples

Apples have been and still are relished across the globe for their juicy sweet taste as well as their nutritional benefits. However, though we are aware that apples are healthy and nutritious, many of us don't know how healthy apples are and how beneficial they are in health maintenance and disease prevention. The knowledge of the nutritional facts about apples will help us understand why apples should be a part of our regular diet.

Nutrient	Units	Value per 100gm
Water	g	87.23
Protein	g	0.70
Carbohydrate	g	11.42
Sugars (total)	g	9.92
Fat (Total Lipid)	g	0.28
Calcium	mg	6
Magnesium	mg	7
Iron	mg	0.17
Phosphorous	mg	16
Potassium	mg	157
Sodium	mg	0.0
Vitamin C (total ascorbic acid)	mg	9.5
Vitamin E	mg	0.26
Folate (total)	mcg	5
Vitamin K	mcg	6.4
Dietary Fiber (total)	g	1.4

Nutritional Benefits of Apples

Apples must be eaten with their skin on, as the skin is imbibed with loads of nutrients. According to researchers at the Comell University, the extract of a medium-fresh apple (with the skin on) consists of antioxidant activity equal to 1,500 milligrams of Vitamin C. However, do not forget to wash the apple thoroughly before consumption. The various nutritional and health benefits of apples are:

Cancer
Apples are rich in flavonoids, which help prevent the growth of prostate cancer cells. Moreover, the phytochemicals present in the skin of an apple prevents the multiplication of colon cancer cells. In a study conducted in Strasbourg, it was found that apple consumption reduced the risk of colon cancer. This is because when the fiber from the apple remains in the colon for a certain period of time, it starts producing chemicals that fight any appearing cancer cells.

When researchers of Comell University tested the apple extract on human liver cancer cells, they found that the growth of those cancer cells stopped. Further, a study in Finland (1997) also revealed that consuming apples daily reduces the risk of getting lung cancer. The diet of 9959 Finns were reviewed in the study program, and it was found that of those people, the ones who were cancer free were the ones who ate flavonoid-rich food. Apple skin is rich in Quercetin, a flavonoid which is the most beneficial to prevent cancer. So remember never to peel an apple before eating it, as the skin is a very important part that needs to be consumed.

Alzheimer's Disease
Since apple skin consists of Quercetin, apples are believed to be beneficial to fight off the nasty Alzheimer's disease. With regards to a study conducted on rats, it was observed that those rats that were treated with Quercetin featured slower cell deterioration. Cell deterioration is the primary cause for Alzheimer's disease.

Hypertension, Cholesterol and Strokes
Adults consuming an apple a day are 37% lesser at risk of getting hypertension than others. Besides this, they are also less prone to strokes and high blood pressure levels are seen to reduce. Apples contain soluble fibers such as pectin which help prevent plaque from being deposited on the artery walls, thus reducing the chances of atherosclerosis and heart disease. Eating two apples a day or drinking 12 ounces of apple juice a day goes a long way in reducing the effects of cholesterol.

Digestion
They improve the bowel function. Pectin and other acids present in apples helps digestion, which is why apples are served after heavy meals. The insoluble fibers in apples hold water in the intestinal tract so as to cleanse and move the food faster through the digestive tract.

Besides the above mentioned health benefits, apples also contain calcium which is essential for healthy bones and teeth. Studies also reveal that people who consume 5 apples a week were less prone to be affected by asthma. What is even better is that apples are known to help lose weight. Consuming 3 apples a day will help lose weight quickly. The reason is that apples when consumed make you feel fuller and automatically you eat lesser quantity of food.

There are hundreds of different types of apples that are available in the market today. A large variety is available for you to choose from and the best part is that they are not very expensive. So there is practically no reason why you should not eat this healthy and delicious fruit!