Apple have which vitamin

Vitamins in apples

What vitamins are in apples?

While most people have heard of the old adage “an apple a day, keeps the doctor away”, studies indicate that most people are not really aware of the presence of all the vitamins in apples. People are aware of the fact that apples contain vitamin A, because they are asked to increase the intake of apples. However, there are several other vitamins in apples, which increase it nutritional value. Given below is a list of the different vitamins in apples, along with their benefits:

Vitamin A

People who eat a high quantity of apple are at a lower risk of developing different types of cancer. This is because the fruit is very high in Vitamin A, which is a powerful antioxidant.

Vitamin B

This fruit is loaded with Vitamin B complex, which includes Vitamin B1, B2, B3, B5, B6 and B9. the presence of these vitamins in apples makes it an excellent way of strengthening the immune system, promoting healthy brain function and improving digestion and metabolism. At the same time, apples are great for dealing with headaches, mood swings, depression, cramps in the muscles, poor sex drive, and so on.

Vitamin C

Most people usually increase their intake of oranges and orange juice, when they need higher amounts of Vitamin C. however, not a lot of people are aware of the fact that one of the vitamins in apples includes Vitamin C. This potent antioxidant is excellent for strengthening the immune system, which in turn can reduce the risks of several diseases like eye diseases, cardiovascular diseases, skin wrinkles, cancer, strokes and prenatal health problems.

Vitamin E

Most people use products containing Vitamin E to improve the tone of their skin. However, consuming apples, which are high in Vitamin E can also help in protect the skin from air pollution, as well as harsh UV rays.

Vitamin K

This vitamin helps the healing process, in case there are any injuries sustained by a person. It initiates the clotting process and can slow down bleeding. Some of the diseases that can be avoided by the consumption of apples are osteoporosis, bone density loss and heart diseases.

Vitamins in apple cider vinegar

It is a well known fact that the main ingredient used in apple cider vinegar or in any other type of vinegar for that matter, is acetic acid. However, there are several other minerals and vitamins that are also present in apple cider vinegar. Some of the apple cider vinegar vitamins include Vitamin A, Vitamin B complex (B1, B2 and B6), Vitamin C and Vitamin E. Some of the minerals that are also present in apple cider vinegar are calcium, iron, sodium, manganese, magnesium, copper, fluorine, silicone, sulfur and chlorine.

Even though there are several minerals and vitamins in apples and apple cider vinegar, it is important to consult a doctor, for daily recommended doses, as a overdose could lead to adverse health problems.

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Pear vs Apple — Health impact and Nutrition Comparison

SUMMARY

Daily consumption of apples and pears is highly recommended for plenty of reasons. Due to their almost similar nutrient content both of them are considered to be useful in protecting against many serious diseases. Despite the conventional wisdom that apple contains a huge amount of Iron, we discovered that pear contains more. On the other hand, apple is richer in vitamins and antioxidants, which protect against cell proliferative and oxidative processes. And, however valuable they may be, it is crutial not to forget about the sense of proportion – every drug could be a poison.

Table of contents

INTRODUCTION

Apples and pears are members of Rosaceae family and are believed to originate in Asia. Both fruits have white flesh and are covered with skin. They have a core containing seeds.

«An apple a day keeps the doctor away» says famous English expression. Is it really true? And what’s about a pear? Doesn’t it keep the doctor away? In order to find out the answers, let’s conduct a comparative analysis of their nutrition features and health impact.

NUTRITIONAL CONTENT COMPARISON

Before passing to the next question I would like to dwell on the nutritional content comparison, which is the key point for the further discussions.

Minerals comparison

As you can see from the charts of comparison below, apple and pear are equal in Potassium, Phosphorus and Sodium, but pear contains more Iron, Calcium, Magnesium, and, especially Copper and Zinc. So the winner is pear.

Mineral Comparison

Vitamins comparison

What about vitamins? There is no drastic difference either, but, anyway, apple wins here, it’s higher in Vitamin A, Vitamin E, Vitamin B1, while pear is higher in Vitamin B3 and Vitamin K. They are equal in Vitamin C and Vitamin B2.

Vitamin Comparison

Macronutrients comparison

Apples and pears are the perfect products in case of diets. Although they are rich in sugar like all fruits, the glycemic index is low. They are rich in fiber and antioxidant content, low in calories as you can see below, but anyway pear is the champion here with higher fiber and lower sugars.

HEALTH IMPACT

Health benefits

In spite of the fact that there are fewer studies about health benefits of pears and their components, than about apples and their components; let’s run a little comparison of their health impact.

Apples are rich source of phytochemicals, including flavonoids, carotenoids and phenolics, which may help to reduce the risk of different diseases by various mechanisms, like a cell signaling, antioxidant and cancer cell antiproliferative effects. These effects decrease the risk of cancer, cardiovascular disease, asthma, Alzheimer’s disease. According to the review (1) which involves several reports prior to May 2004, apple consumption is particularly associated with reduced risk of lung cancer.

According to another review (2) published in September 2011 significant risk reduction associated with apple intake was observed in cancer at several sites, including oral cavity and pharynx (18%), esophagus (22%), colorectal (30%), larynx 41%, breast (24%), ovary (24%), prostate (7%).

High content of soluble fiber of apples and pears reduces the levels of low density lipoprotein or “bad cholesterol” and total cholesterol in plasma according to the study published in January 2012(3). Apples contain flavonoid epicatechin which may lower blood pressure. On the other hand, pears contain quercetin, which not only reduces blood pressure, but also has anticancer properties.

The next worth mentioning point is the role of pear and apple intake in reduction of risk of type 2 diabetes mellitus. According to the review published in January 2017 (4) consumption of apples and pears was associated with 18% reduction of type 2 diabetes risk. It is ensured through an antioxidant and fiber contents of these fruits.

According to the review (5) published in 2015 due to their fiber content pears may improve gut health and prevent constipation.

Risks

Except for benefits, apples and pears may have some risks for health. They contain huge amount of fructose compared with glucose, and over-consumption may intensify pain, bloating, gas and diarrhea in people with irritable bowel disorders.

Besides, apple seed contains powerful poison cyanide, so overeating of apple seeds could be fatal.

In addition, apples are quite acidic which makes them up to four times more harmful to teeth than soda.

HISTORICAL BACKGROUND

Pear originated in China in the foothills of the Tian Shan Mountains approximately 5000B.C. In the Odyssey Greek poet Homer refers pears as “a gift of gods”. The Chinese considered a pear as a symbol of immortality. Pear leaves had been smoked before tobacco became popular in Europe. Pear was sacred to several goddesses – Hera and Aphrodite in Greek mythology, Roma goddesses Juno and Venus, as well as to Pomona- the Roman goddess of fruitfulness. In ancient Greece pears were used against nausea as a natural remedy.

And what’s about apples? Apples originated in the Middle East more than 4000 years ago. Homer mentions about apple trees too in Odysseys. The Norse gods connect their immortality to apples. Apples also are mentioned in Arabian Nights. Apple is popularly known as a forbidden fruit of Eden. But actually there is not any notice about forbidden apple in the Bible.

APPLES AND PEARS HARVESTING AND STORING

Storage life of apples and pears depends on harvesting at the proper stage of maturity and proper storage.

Apples have several indicators of maturity, they are juicy, crisp, firm, well-colored and have characteristic flavor. Apples, harvested too early, are poorly flavored, sour, astringent, and starchy. On the other hand, fruits harvested too late are mushy and soft. The fundamental determinant criteria for maximum storage life are the temperature and relative humidity. At a temperature about 32?F and a relative humidity between 90 and 95 percent apples could be stored up to 3 to 5 months.

At the same time it isn’t preferably for pears to ripen on the tree, because they become gritty and poorly favored due to developing of stone cells in the fruit. Pears should be harvested when their color changes from a deep green to a light green and should be ripened indoors at a temperature of 60 to 70°F. In order to store pears for approximately 1 to 3 months it is necessary to preserve non-ripened fruit at a temperature of 30 to 32?F and a relative humidity of 90 percent.

Furthermore, there is a specific method for more long-term storage of apples and pears called controlled atmosphere storage. It helps to slow down the ripening and aging processes of stored fruits. The principle of this method is based on reducing the temperature to the lowest level possible without damaging the fruit by freezing, changing the atmosphere in a storing room by reducing the oxygen and increasing the carbon dioxide.

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All About Apples: Health Benefits, Nutrition Facts and History

By Tim Sharp published 12 December 18

Often called a «miracle food» and a «nutritional powerhouse,» an apple a day really may keep the doctor away as they’re one of the healthiest foods a person can eat. These round and juicy fruits are high in fiber and vitamin C, and they are also low in calories, have only a trace of sodium, and no fat or cholesterol.

«Apples are high in polyphenols, which function as antioxidants,” said Laura Flores, a nutritionist based in San Diego. “These polyphenols are found in both the skin of the apples as well as in the meat, so to get the greatest amount of benefits, eat the skin of the apple.»

All of these benefits mean that apples may mitigate the effects of asthma and Alzheimer’s disease, while assisting with weight management, bone health, pulmonary function and gastrointestinal protection.

Here are the nutritional facts from the U.S. Food and Drug Administration, which regulates food labeling through the National Labeling and Education Act:

Nutrition Facts Serving size: 1 large apple (8 oz / 242 g) Raw, edible weight portion Calories 130 Calories from Fat 0 *Percent Daily Values (%DV) are based on a 2,000 calorie diet.	Amt per Serving	%DV*	Amt per Serving	%DV*
Total Fat 0g	0%	Total Carbohydrate 34g	11%
Cholesterol 0mg	0%	Dietary Fiber 5g	20%
Sodium 0mg	0%	Sugars 25g
Potassium 260mg	7%	Protein 1g
Vitamin A	2%	Calcium	2%
Vitamin C	8%	Iron	2%

Health benefits

Apples are loaded with vitamin C, especially in the skins, which are also full of fiber, Flores said. Apples contain insoluble fiber, which is the type of fiber that doesn’t absorb water. It provides bulk in the intestinal tract and helps food move quickly through the digestive system, according to Medline Plus.

In addition to digestion-aiding insoluble fiber, apples have soluble fiber, such as pectin. This nutrient helps prevent cholesterol from building up in the lining of blood vessels, which, in turn, helps prevent atherosclerosis and heart disease. In a 2011 study, women who ate about 75 grams (2.6 ounces, or about one-third of a cup) of dried apples every day for six months had a 23 percent decrease in bad LDL cholesterol, said study researcher Bahram H. Arjmandi, a professor and chair of the department of nutrition at Florida State University. Additionally, the women’s levels of good HDL cholesterol increased by about 4 percent, according to the study.

When it comes to polyphenols and antioxidants, Flores explained that they «work in the cell lining to decrease oxidation resulting in lowering risk of cardiovascular disease.» A 2017 article published in Trends in Food Science & Technology adds that blood pressure may also be reduced in those with or at risk of hypertension, which also lowers the risk of cardiovascular disease. A decreased risk of Type 2 diabetes, which can also lead to cardiovascular disease, was found in a study of more than 38,000 women and was also attributed to certain polyphenols and the high-fiber content of apples.

There may be respiratory benefits to eating apples, as well. «Apples’ antioxidant benefits can help lower the risk of asthma,” Flores told Live Science. A 2017 study published in the journal Nutrients indicates that the antioxidants in a variety of fruits and vegetables, including apples, potentially decrease the risk of asthma by helping control the release of free radicals from inflamed cells in the airways and in the oxygen-rich blood coming from the heart.

Health risks

«Eating apples in excess will not cause many side effects,» Flores said. «But as with anything eaten in excess, apples may contribute to weight gain.»

Furthermore, apples are acidic, and the juice may damage tooth enamel. A study published in 2011 in the Journal of Dentistry found that eating apples could be up to four times more damaging to teeth than carbonated drinks.

However, according to the lead researcher, David Bartlett, head of prosthodontics at the Dental Institute at King’s College in London, «It is not only about what we eat, but how we eat it.» Many people eat apples slowly, which increases the likelihood that acids will damage tooth enamel.

«Snacking on acidic foods throughout the day is the most damaging, while eating them at meal times is much safer,» Bartlett said in a statement from King’s College. «An apple a day is good, but taking all day to eat the apple can damage teeth.»

Dentists recommend cutting up apples and chewing them with the back teeth. They also recommend rinsing the mouth with water to help wash away the acid and sugars.

Apples and pesticides

«Most apples will have pesticides on them, unless they are certified organic,» Flores said. In 2018, the Environmental Working Group, a nonprofit environment and human health organization, concluded that 98 percent of conventional apples had pesticide residue on their peels. However, the group also said that «the health benefits of a diet rich in fruits and vegetables outweigh the risks of pesticide exposure.» [Infographic: Guide to Pesticides in Produce]

Washing apples well helps remove pesticides, according to the Colorado State University Extension Service. «Washing apples and making sure you rub the skin in some way will do the trick,» Flores said. «You can do this with your hands or a fruit scrubber.» However, using chemical rinses and other treatments for washing fresh produce is not recommended because the Food and Drug Administration has not evaluated those products for safety or effectiveness.

Some researchers say not to worry about pesticides. Dr. Dianne Hyson, a research dietitian at the University of California, Davis, writes that laboratory tests have shown very low levels of pesticide residue on apple skins.

Are apple seeds poisonous?

Apple seeds, also called pips, contain a chemical compound called amygdalin, which can release cyanide, a powerful poison, when it comes into contact with digestive enzymes. Whole seeds pass through your digestive system relatively untouched, but if you chew the seeds you may be exposed to the toxins. One or two will not be harmful, as the body can handle small doses of cyanide, but if you or a child chews and swallows a lot of seeds, you should seek medical attention immediately.

How many seeds are harmful? According to John Fry, a consultant in food science, about 1 milligram of cyanide per kilogram of body weight will kill an adult person. Apple seeds contain about 700 mg (0.02 ounces) of cyanide per kilogram; so about 100 grams (3.5 ounces) of apple seeds would be enough to kill a 70-kilogram (154 lbs.) adult. However, an apple seed weighs 0.7 grams (0.02 ounces), so you would have to munch on 143 seeds to get that amount of cyanide. Apples typically have about eight pips, so you’d have to eat the seeds of 18 apples in one sitting to get a fatal dose.

Apple history and facts

Apples originated in the mountainous region of present-day Kazakhstan. The trees grew 60 feet tall and produced fruit in all sizes between a marble and a softball in shades of red, green, yellow, and purple, according to Cornell University. According to the University of Illinois Extension service, apples were consumed at least as far back as 6500 B.C.

Various trade routes passed through these trees, and apples were likely picked by hungry traders, who then discarded the seeds along their paths and probably carried the seeds with them to plant in other destinations. The seeds naturally hybridized with other local species, producing thousands of different types of apple trees across Europe and Asia. The seeds eventually made it to other continents and countries, including North America and New Zealand.

The first apples grown in North America were planted by European settlers in the Massachusetts Bay Colony. Newton Pippin apples were the first type of apple to be exported from the colonies, when they were sent to Benjamin Franklin in London. Today, nearly 25 percent of apples grown in the U.S. are exported around the world.

• There are 7,500 varieties, or cultivars, of apples grown throughout the world and 2,500 varieties in the U.S.
• The world’s top apple producers are China, the United States, Turkey, Poland and Italy.
• Apples are grown in all 50 states.As of 2010, the U.S. Department of Agriculture reported that 60 percent of the apples produced in the U.S. were grown in Washington state, 13 percent in New York, 6 percent in Michigan, 5 percent in Pennsylvania, 3 percent in California and 2 percent in Virginia.
• In 1730, the first apple nursery was opened in Flushing, New York.
• The science of apple growing is called pomology.
• Apples are members of the rose family, Rosaceae

Further reading:

• Check out even more fun facts about apples from the University of Illinois.
• Review more apple crop yield statistics from the USDA National Agricultural Statistics Service.
• Find information on fruit and vegetable safety from the CDC.

This article was updated on Dec. 12, 2018 by Live Science Contributor Rachel Ross.

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