Apple have what vitamins

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What Vitamins Are in Apples?

Apples are available in many types and even though all of them contain similar nutritional value they do have their individual characteristic taste and texture. For instance, Red Delicious apples have a soft texture while the Fuji and Gala ones have a slightly crisper texture. Moreover, the flavor of Red apples is mild in nature while that of the other two varieties is a lot sweeter. Apples have a very low calorific value and do not contain cholesterol, fat or sodium. In addition, apples are rich in fiber, minerals and vitamins. It’s best to eat apples with their skin where much of the antioxidants and fiber is present.

What Vitamins are in Apples?

The following table shows the amount of vitamins present in a medium sized apple.

Vitamin A

About 98 IU of vitamin A is found in a single medium sized apple. This vitamin is needed by the body for reproduction of cells, stimulation of the immune system and synthesis of important hormones. Consuming apples which are rich in vitamin A, you can improve your eyesight, develop healthier teeth, have strong bones, preserve the freshness of your skin and health of your membranes of hair and mucous. Moreover, vitamin A can keep you safe from measles too. Without vitamin A, you become susceptible to diseases like nigh blindness and the health of your skin, bones and teeth starts getting affected.

Vitamin B1

A medium apple has about 0.031 mg of thiamine or vitamin B1 present in it. This amount equates to about 4% of the thiamine that your body requires every day. Vitamin B1 stimulates the immune system and allows the body to handle stressful situations easily. So it is also referred to as the stress relieving vitamin. Also, vitamin B1 is an active participant in metabolic reactions and is necessary for the production of ATP (Adenosine triphosphate), which is the molecule that stores energy for the body.

Vitamin B2

A medium sized apple can offer you up to 0.047 mg of riboflavin or vitamin B2, which is about 4-5% of the riboflavin you need to consume every day in order to remain healthy. The many benefits of vitamin B2 which makes it extremely important for the body are conversion of food in to energy, elimination of harmful free radicals, synthesis of red blood cells and stimulation of growth hormones.

Vitamin B3

Eating a medium sized apple is going to provide you about 0.166 mg of niacin or vitamin B3. This vitamin is going to be used by your body for enhancing the function of your digestive system. In addition, vitamin B3 will help your body in converting the food into energy and developing your skin and nerves too.

Vitamin B5

One medium sized apple is going to provide about 0.111 mg of pantothenic acid or vitamin B5. This vitamin is essential for your body because it helps out in the synthesis of hormones and in digesting the food.

Vitamin B6

One medium apple contains approximately 0.075 mg of vitamin B6. This equates to about 6% of this vitamin that is required by your body on a daily basis. This vitamin is vital to the body because it produces neurotransmitters which allow the nerve cells to send and receive messages more effectively. Furthermore, vitamin B6 is required for production of mood hormones like serotonin, norepinephrine and melatonin which is responsible for keeping the biological clock of the body in sync with the outside world. Deficiency of this vitamin can adversely affect the absorption of vitamin B12 as well as the production of immune and red blood cells.

Vitamin B9

The amount of folate or folic acid present in a single medium sized apple is about 5 mcg. Folate or vitamin B9 is an important constituent of spinal fluid and is also required by the body to produce red blood cells and for the development of healthy cells. It is particularly important for pregnant women.

Vitamin C

One medium sized apple contains about 8.4 mg of vitamin C. This important nutrient, also known as ascorbic acid is essential for our bodies. It helps our body in synthesizing collagen which is a vital constituent of skin, cartilage, tendons, blood vessels and ligaments. Vitamin C also provides protection to DNA because of its antioxidant properties which allow it to rid the body of free radicals. Vitamin C is also needed by our body to accelerate the healing process of wounds and preserve the health of the bones and the teeth.

Vitamin E

You can gain up to 0.33 mg of vitamin E by eating a single medium apple. This vitamin is required by the body for healing the broken tissues of skin and is known to prevent the appearance of wrinkles.

Vitamin K

Eating a medium sized apple can offer you approximately 4 mcg of vitamin K which is needed by the body to dissolve fats, clot blood and regulate the levels of calcium in the blood.

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7 Outstanding Health Benefits of Apples

Discover why nutrition-packed apples may indeed help keep the doctor away.

It’s that time of year again: apple-picking season. And there are a number of good reasons why you’ll want to fill up a basket.

Not only do apples taste delicious on their own or when added to dishes but they come loaded with health benefits. “Apples have been linked to numerous health benefits, including improved gut health and reduced risk of stroke, high blood pressure, diabetes, heart disease, obesity, and some cancers,” says Jessica Levinson, RDN, a culinary nutrition expert in Westchester, New York.

According to the U.S. Department of Agriculture, a medium-sized apple is a good source of fiber: It contains 4.4 grams of fiber, covering 16 percent of the daily value (DV). Also, the same apple offers 8.4 milligrams of vitamin C, providing more than 9 percent of your DV, along with small amounts of other vitamins and minerals.

Sarah Gold Anzlovar, RDN, the Boston-based owner of Sarah Gold Nutrition, suggests adding them to salads or to a grilled cheese, making baked apples for a healthy dessert, or cooking up some pulled chicken with apples in the slow cooker for an easy lunch or dinner.

“All apples offer benefits, though the nutrition and antioxidant content will vary slightly from one apple to another — the best one to eat is the kind you enjoy,” says Anzlovar.

Here’s why else the phrase “an apple a day helps keep the doctor away” may have some truth to it.

7 Impressive Health Benefits Of Apples

1. Apples May Lower High Cholesterol and Blood Pressure

Savor a juicy apple and you may help keep your ticker healthy in the process. “Studies have linked apple consumption with reduced risk of cardiovascular disease, which may be related to the cholesterol-lowering benefits of the soluble fiber found in apples,” says Anzlovar.

Soluble fiber dissolves in water to form a gellike material, according to the Mayo Clinic. According to the University of Illinois, soluble fiber helps prevent cholesterol buildup in the lining of blood vessel walls, therefore lowering the incidence of atherosclerosis (restricted blood flow in the arteries due to plaque buildup) and heart disease. It can also help lower blood pressure levels. A study found that a higher intake of soluble fiber was associated with a decreased cardiovascular disease risk.

Research shows that eating apples (or pears) regularly was associated with a 52 percent lower stroke risk. Furthermore, a study published in February 2020 in The American Journal of Clinical Nutrition found that eating two apples a day helped study participants lower both their LDL (“bad”) cholesterol and triglyceride levels.

RELATED: How to Eat Right for Heart Health

2. Eating Foods With Fiber, Including Apples, Can Aid Digestion

You’ve likely heard that fiber is good for digestion — and what you’ve heard is true! According to Harvard Health Publishing, both types of fiber (soluble and insoluble, which means it can’t be absorbed in water) are important for digestion. And you’re in luck — apples have both types, according to the University of Illinois.

Soluble fiber helps slow down digestion, allowing you to feel full, and also slows the digestion of glucose, which helps control your blood sugar. Meanwhile, insoluble fiber can help move food through your system and aid with constipation and regularity, per Harvard.

Just be sure to eat the apple skin, which contains much of the apple’s insoluble fiber, according to the University of Illinois.

3. Apples Can Support a Healthy Immune System

Who doesn’t want a stronger immune system going into autumn? Apples might be an important tool in your immune-supporting tool kit.

According to research in animals, a diet filled with soluble fiber helped convert immune cells that were pro-inflammatory into anti-inflammatory and immune-supporting ones. Another animal study, published in May 2018 in the journal Immunity, found that a diet high in dietary fiber protected mice against the flu. Whether those effects would be seen in humans is unclear until there are more studies.

Still, there’s reason to believe that apples may bolster immunity, in part because they contain immune-boosting vitamin C. A review published in November 2017 in the journal Nutrients found that vitamin C plays many roles in helping the immune system function, such as by strengthening the epithelial (a type of tissue) barrier against pathogens and guarding against environmental oxidative stress, such as pollution to radiation, according to research.

4. Apples Are a Diabetes-Friendly Fruit

If you have type 2 diabetes, consider adding apples to your diet. Sure, they’re a fruit, but it’s a common misconception that people with diabetes can’t eat fruit.

In this case, apples’ soluble fiber can help slow the absorption of sugar into the bloodstream and may improve blood sugar levels, the Mayo Clinic notes. Plus, per Mayo, a healthy diet that includes insoluble fiber can lower your odds of developing type 2 diabetes in the first place.

Furthermore, a study of people with type 2 diabetes published in August 2016 in Experimental and Therapeutic Medicine found that regularly consuming soluble fiber helped reduce insulin resistance and improved blood sugar and triglyceride levels.

5. The Antioxidants in Apples May Play a Role in Cancer Prevention

While there’s no one surefire way to prevent cancer, apples could help play a role. “Apples may reduce the risk of certain cancers, which researchers speculate is related to the antioxidants found in apples,” says Anzlovar. Research suggests that apples have a very high level of antioxidants, and in laboratory studies, these antioxidants have been shown to limit cancer cell growth.

A review published in October 2016 in Public Health Nutrition found that eating apples regularly is associated with a reduced risk of certain cancers, including colorectal, oral cavity, esophageal, and breast cancers.

The fiber in apples may provide cancer-preventing perks. A study published in March 2016 in the journal Pediatrics found that women who ate more high-fiber foods during adolescence and young adulthood (especially lots of fruits and vegetables) had a lower breast cancer risk later in life.

And another study, published in January 2019 in the journal The Lancet, found that a diet high in dietary fiber could protect against colorectal cancer and breast cancer, as well as type 2 diabetes and cardiovascular disease.

6. Eating Apples Can Support Healthy Weight Loss

A diet rich in fruit (and vegetables) can help you maintain a healthy weight — or shed pounds — according to the Centers for Disease Control and Prevention.

Because apples are filled with dietary fiber, they are high on this list. “Fiber slows digestion and the rise of blood sugar, keeping you satiated and less likely to overeat,” says Levinson.

According to that study in The Lancet, people who ate the most fiber had a significantly lower body weight. Research shows that overweight women who ate three apples a day lost 1.22 kg (2.7 pounds) after 12 weeks.

At only 95 calories for a medium-sized apple, this fruit is one you’ll want to keep on hand when sweet cravings strike.

7. Apples May Help Prevent Alzheimer’s Disease

Time to start eating more apples and other flavonoid-rich foods like berries and tea. Research published in August 2020 in The American Journal of Clinical Nutrition found that adults age 50 and older who included only a small amount of flavonoid-rich foods like berries, apples, and tea in their diet were a whopping 2 to 4 times more likely to develop Alzheimer’s disease and related types of dementia over 20 years compared with people who ate more flavonoid-rich foods.

On top of that, a review published in January 2020 in the journal Biomolecules found that quercetin, a flavonoid found in apples, protects neurons from oxidative damage and contains other anti-Alzheimer’s disease properties, too. But, the researchers say, more research needs to be done outside of a laboratory setting.

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Do you know what vitamins are in apples

Oct 31, 2019 · 2 min read

Essential vitamins are present in apples

Plenty of nutrients are found in Apples.

Apple is a good source of fiber and contains no sodium, cholesterol.

It has the potential to maintain the population of bacteria found in the lower intestine.

this article provides information on what vitamins are in apples.

Facts about apples

• Apples is a delicious fruit.
• It was originated in Central Asia.
• When it ripe well, it turns from green to red.
• More than 7,000 varieties of apples still exist today.
• Its plant takes about 4 to 5 years to produce its first fruits.
• Due to the high levels of antioxidants in it, it can improve many body functions.

What vitamins are in apples and their functions

Many vitamins are found in apples that perform their own functions in the body. those vitamins are vitamins A, C, K, B-!, B-2, B-6, and E.

one large (3–1/4’’ dia) or 223 grams of apples contain plenty amount of vitamins such as:

vitamin A: 2% of DV

vitamin C: 17% of DV

v i tamin B-6: 5% of DV

People who like to eat Apples do not have the risk of getting cancer because Apples contain Vitamin A, which is an antioxidant.

antioxidants are molecules that defend the cells from damage.

vitamin A may help to boost the immune system, potentially helping to protect against colds and influenza.

It may assist with positive eye health, such as preventing night blindness.

apples are the richest sources of B-vitamins, especially thiamine and riboflavin.

Among all the vitamins, B vitamins perform most of the functions of the body. All eight B-vitamins perform their particular function in the body.

Thiamine does essential body functions such as nervous system, skeletal muscle, electrolyte flow, digestion, and carbohydrate metabolism.

Riboflavin performs their functions such as skin, digestive tract, healthy blood cells, break down of carbohydrate, proteins and ketones, fats and in addition, help in oxygen utilization.

vitamin C act as an antioxidant that helps to delay the process of aging. It may act as a natural cure for certain skin problems.

It may also help to protect against the ill effects of stress and lower cholesterol.

vitamin C is an essential antioxidant that supports the structure and integrity of cells when they exposed to free radicals.

along with these functions, it also helps in the production of collagen.

It is found in a minor amount in apples.

vitamin K is a fat-soluble vitamin means it can store body fat.

It produces thrombin, protein and clotting factor needs in blood clotting and bone metabolism.

An adult should daily consume 100 mcg of vitamin K.

The recommended intake of vitamin K has also been shown to lower the risk of heart disease.

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