Health Nutrition

Apples 101: Nutrition Facts and Health Benefits

Apples are filled up with  minerals and  vitamin C, exceptionally in the peel, which are rich source of fiber, Flores said. Apples loaded with  insoluble fiber, which is the type of fiber that doesn’t absorb water.

According to the studies facts, consuming apples can have more beneficial for your health (123). You can also see carrots nutrition facts in previous article.

There is an old saying, “An apple a day keeps the doctor away,” and this saying may be more accurate than you realize. There are many health benefits of apples that you can your children can enjoy by making them a part of your everyday diet.

Apples are crunchy and sweet and a favorite snack for many, but they’re also very good for you.

Apple Nutrition Facts

1 cup, quartered or chopped (125g) Apples, raw, with skin contains:

Calorie in Apple

  • 65.0(272 kJ), Calories

Carbohydrates in Apple

Total Carbohydrate 17.3g

  • 3.0g, Dietary Fiber
  • 0.1g, Starch
  • 13.0g, Sugars

Vitamins in Apple

  • 67.5 IU, Vitamin A
  • 0.0 mg, Vitamin B1 (Thiamin)
  • 0.0 mg, Vitamin B2 (Riboflavin)
  • 0.1 mg, Vitamin B3 (Niacin)
  • 3.8 mcg, Vitamin B5 (Pantothenic acid)
  • 23.5 µg, Vitamin B9 (Folate)
  • 0.0 mcg, vitamin B12
  • 5.7 mg, vitamin C
  • 0.2 mg, vitamin E
  • 2.8 mcg, vitamin K
  • 23.5 mcg, Folate

Minerals in Apple

  • 7.5 mg, Calcium, Ca
  • 1.3 mg, Sodium, Na
  • 0.0 mg, Zinc, Zn
  • 0.0 mg, copper, Cu
  • 6.3 mg, magnesium, Mg
  • 0.0 µg, Selenium, Se
  • 13.8 mg, Phosphorus, P
  • 134 mg, Potassium, K
  • 0.1 mg, iron

Is Apple Weight Loss Friendly ?

One of the health benefits of apples is that you may be able to control your weight when you regularly eat apples. Often weight gain is due to giving in to cravings for sugary foods.

By having apples instead of baked goods you can control your calorie intake and control your cravings.

The fiber also helps to keep you feeling full so you eat less and avoid gaining weight.

Based on the collective data reports, 1 cup, quartered or chopped (125g) apple contains lots of water around 85%, which leads to  reduced calorie consumption (45).

Apples have found two key properties low calories and high fiber, which helps in weight loss (6, 7, 8).

Apples are found low calorie food  so we can intake apples in the keto diet menu that helps in lose weight.

Health Benefits of Apple

Consider some of those benefits of eating apples every day here.

1. Whiter, Healthier Teeth

When you chew on apples you produce saliva which in turn helps to protect your teeth. Apples have a cleansing property that rubs away bacteria on the surface of your teeth.

This can whiten teeth and also protect against cavities and tooth decay. Apples can also remove germs from your tongue, and in turn, you can have fresher breath and a healthier mouth.

2. Enhances Brain Function

The vitamins and minerals in apples can promote brain health. They help to repair and restore cells in your brain for better brain function. Apples can help you to stay alert and to think more clearly.

3. Protects Against Parkinson’s

Apples contain high levels of antioxidants. These fight free radicals, which attack healthy cells. It’s thought that the antioxidants in apples can protect against Parkinson’s disease.

Parkinson’s is characterized by a breakdown of the nerve cells in your brain that produce dopamine. When these cells are protected, your risk of Parkinson’s is decreased, which is a health benefit of apples.

4. Helps with Certain Cancers

The flavonol in apples can lower your risk of pancreatic cancer as well as cancer in your liver, colon, and breasts. A diet high in fiber can reduce your risk of colorectal cancer and apples are known for their fiber content.

Eating apples in place of processed foods and those associated with cancer-causing cells can also lower your cancer risk.

5. High in Fiber

Eating fiber makes you feel full so you are likely to eat less. Fiber also curbs cravings so you don’t snack between meals. A diet high in fiber can also help your digestive system as foods break down more easily.

Apples are high in fiber, especially in the peel. Eating apples can help you to keep your eating under control and help your bowel movements.

6. Controls Blood Sugar Levels

The fiber in apples can reduce your risk of diabetes as it helps to control blood sugar. When blood sugar levels spike, your pancreas creates insulin.

Too much insulin in the system can lead to insulin resistance and in turn, diabetes. Eating an apple before or after a meal can help with healthy blood sugar levels and keep your insulin levels healthy.

7. Reduces Cholesterol

One of the health benefits of apples is reduced cholesterol. The soluble fiber that is distinct from apples can help to digest fats. This doesn’t allow them to deposit on your arteries so you have lower cholesterol levels.

In turn, you have better heart health and less risk of stroke and cardiovascular diseases. You will also have better blood circulation.

8. Prevents Gallstones

When you have too much cholesterol in your bile it solidifies. This forms gallstones which are common in the obese.

The fiber in apples can break down this cholesterol and help to prevent painful and dangerous gallstones.

9. Detoxifies your Liver

The liver is one of the main filters in your body and cleans most toxins out of your system. Apples help to reduce the toxins built up in your liver.

The pectin in apples along with its fiber can help to clean your liver so it’s working optimally.

See also Garlic Nutrition Facts in last updated article.