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Apple – what nutrition is in an apple?

apples

The apple is a fruit that has always played an important role in our history, culture, nutrition and health.

It dates back to biblical times when it was thought to be one of the “forbidden” fruits.

 

Today, thanks to its nutritional value which includes antioxidants, vitamin C and dietary fiber among others,

It’s considered one of the most popular fruits around the world.

And we will get to know about nutrition facts, calories, benefits and something we were curious about.

 

1.Apple Nutrition Facts

half of an apple

The apple is a fruit with 92% water , 3-5% protein, 1.3% carbohydrates, 0.4% fiber and less than 1 percent fat.

The nutrition facts show how it is an excellent source of dietary fiber, vitamin C, vitamin B1 and pantothenic acid.

It’s also a good source of magnesium, copper, manganese and potassium.

 

Vitamin C can boost immune system function, heal wounds, improve iron absorption in the body and protect the cells from damage caused by free radicals.

 

Vitamin B1 helps to convert carbohydrates into glucose.

This energy is then utilized by the body for various functions, including brain and muscle function.

 

Pantothenic acid is an important component of coenzyme A (CoA), an essential molecule for digestion, energy production and the synthesis of fats.

 

Magnesium 1)maintains normal nerve and muscle function, 2)supports a healthy immune system, 3)keeps the heart rhythm steady and 4)regulation blood sugar levels.

 

Copper plays an important role in iron absorption and red blood cell formation.

It also helps the cells produce energy from carbohydrates and is needed for proper connective tissue growth and repair.

 

Manganese assists with fat, carbohydrate, and protein metabolism.

It is also important for normal bone formation, cartilage and wound healing.

 

Potassium is an electrolyte mineral needed to maintain fluid and electrolyte balance in cells of all tissues. It also helps with muscle contractions including heartbeat, nerve transmissions and digestion.

 


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2. What is the best way to eat an apple for maximum health benefits.

apple being peeled off with knife

First of all, you need to know that seeds contain small amounts of amygdalin which becomes poisonous hydrogen cyanide when we crush, chew or grind seeds.

 

However, its benefits are mainly attributed to the apple skin.

The skin contains polyphenols which are strong antioxidants that help prevent damage caused by free radicals in our cells.

The peel has two times more polyphenols than flesh.

 

It’s also believed that peels are the key to apple prevention of cancer, cardiovascular disease and weight loss.

On top of that, skin regulates blood sugar levels in our body and enhances digestive health.

That is why it is better to eat it with the skin on.

 

3. Why do apples have so much sugar.

square sugar beside an apple

Contains lots of fructose.

Fructose is a type of sugar found naturally in honey, fruits and some vegetables .

It’s also added to products as high fructose corn syrup.

A tablespoon of juice has about 15 grams of this natural sugar so juice is not the best choice for people who are trying to lose weight.

 

4. Is there a difference between eating a whole, sliced, or juiced apple.

a woman wondering

There is a major difference between slices and juice.

Juice contains less fiber, antioxidants and other nutrients compared to flesh or seeds.

I bet you know seeds are the healthiest part.

It’s also good to know slices lose half of their antioxidant activity in just five days after they were peeled and sliced so it’s better to eat flesh fresh or within a few hours after peeling and slicing.

 

On the other hand, juice has lots of dietary fiber, antioxidant and apple phytonutrients like quercetin which is believed to be responsible for apple anti-inflammatory properties.

So juice is the best choice if you want to get all benefits in just one glass.

 

5. what types of apples are there that vary in taste?

There are over 7,500 varieties of apples that vary in taste, size and texture.

Some apple varieties include gala, golden delicious, jonagold, fuji, granny smith and braeburn.

Different kinds of apples can be used for different purposes.

 

1) the red-fleshed one is the best choice for making jams, jellies and purees.

an red-fleshed apple hanging by branch

The first thing you need to know is an apple with red flesh has more anthocyanin antioxidants than an one with yellow or green flesh.

So if you want to enjoy an apple that can prevent cancer as well as fight bad cholesterol then eat an one with red flesh.

 

2) An apple with yellow or green flesh is an all-time favorite for salads and fruit platters.

yellow fleshed apples hanging on the tree

One more thing you need to know is an apple that has a lot of white (rather than amber colored) flesh contains five times as much quercetin as an apple that has an orange-yellow flesh.

 

3) An apple with an orange-yellow flesh has about 15 mg of quercetin while an apple with an white or green flesh has about 75mg of the antioxidant.

apples with an orange-yellow flesh

6. The best way to store an apple is by putting it in the refrigerator?

It is better to keep an apple at room temperature than in the refrigerator.

Science shows apples start losing vitamin C when an it is stored in the fridge .

 

So an apple with less vitamin C will be not as healthy for you to eat.

Another thing you should know about an unrefrigerated apple is an unrefrigerated an apple stays fresh for an average of two weeks.

A refrigerated an apple will stay fresh for about six to seven weeks which is four times longer compared to an unrefrigerated one.

 


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7. How can you make a healthy dessert with apples?

 

Apple pie

                                                                 <Red apples and hand pies with wood spoon on white wood background>

Apple pie is definitely one dessert you should try.

It’s a delicious recipe without added sugar and other unhealthy substances.

it is easy to make at home with ingredients you already have in your kitchen.

 

Ingredients :

1) 3 cups apple slices

2) 2 teaspoons lemon juice

3) 1 teaspoon apple pie spice

4) 3/4 cup unbleached white flour

5) 1 cup rolled oats

6) 1/8 teaspoon salt

7: 1 tablespoon apple cider vinegar

8: 5 tablespoons organic apple juice concentrate

9: 4-5 tablespoons water

 

Directions :

1) combine apple pie spice, apple cider vinegar and apple juice concentrate in a small bowl.

2) mix apple slices with lemon juice in another bowl

3) combine unbleached white flour, rolled oats and salt in a large bowl.

4) add apple pie spices mixture to the large bowl with oatmeal

5) stir until apple slices are covered with flour and oatmeal mixture

6) scoop apple slices out of the large bowl.

7) place apple rings on a baking sheet lined with parchment paper.

8) bake for 30-35 minutes at 350°F or until apple rings turn brown.

9) serve apple rings with warm vanilla ice cream for an extra delicious apple treat.

 

 

Apple crumble

                            <apple loaf crumbled cake on wood boardApple crumble is another apple recipe which makes an excellent dessert>

It’s an easy to make recipe with ingredients you most likely have in your kitchen.

 

Ingredients :

1) 3 cups apples slices

2) 1 cup oats

3) 6 tablespoon flour

4) 6 tablespoons organic sugar

5) 6 tablespoons melted butter

6) ¼ teaspoon salt

7: ½ teaspoon cinnamon or apple pie spice.

8: 2 teaspoons lemon juice.

9: an extra 2 tablespoons of melted butter for an extra delicious crumble

 

Directions :

1) mix apples slices, apple pie spice, lemon juice and oats in a large bowl.

2) transfer mixture into an ovenproof baking pan or casserole dish.

3) combine flour, cinnamon, sugar and salt in another small bowl.

4) add melted butter to the flour mixture and use your hands or fork to mix everything together.

5) crumble apple mixture over apples slices in an ovenproof baking pan.

6) bake for 35 minutes at 350°F or until browned.

7) serve apple crumble with vanilla ice cream for an extra delicious apple treat.

 

Now you know the apple nutrition facts, health benefits and dessert ideas.

They are a great way to stay healthy and fill that sweet tooth.

We hope this blog post has helped you understand what nutrition is in an apple as well as how to incorporate apples into your daily diet for maximum health benefits.

If you’re looking for more information on the best ways to eat or cook with apples, go to the Nutrition Professor website.

 


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Michael kim

Health blogger

I am a health and wellness enthusiast.

you will find all sorts of informative health-related articles on my website.

Michael kim

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