Is apple acid fruit

Apple fruit Nutrition facts

Delicious and crunchy, apple fruit are one of the most popular and favorite produces that health-conscious people who firmly believe in the concept of “health is wealth.” This wonderful fruit indeed is packed with rich phytonutrients that in the real sense indispensable for optimal health and wellness.

Certain proven antioxidants in apples have health promoting and disease prevention properties, and thereby, truly justifying the adage, “an apple a day keeps the doctor away.”

Scientific name: Malus domestica.

Apples are obtained from a medium-sized tree belonging to the Rosaceae family. The wild apple tree is thought to have originated in the mineral-rich mountain ranges of Kazakhstan. Today, its cultivation is fostered in many parts of the world, including the US, as a major commercial crop.

Apple fruit is oval or pear in shape. Its outer peel comes in different hues and colors depending upon the cultivar type. Internally, its crispy, juicy pulp is off-white to cream and features a mix of mildly sweet and tart flavor. Its seeds are bitter in taste, and therefore, inedible.

Hundreds of varieties of apples used for either table or dessert and cooking purposes are grown in the US and worldwide. Cooking apples tend to be larger, crispier and, tarter than dessert types.

Health benefits of Apple fruit

Delicious and crunchy apple fruit is notable for its impressive list of phtytonutrients, and antioxidants. Studies suggest that its components are essential for optimal growth, development, and overall wellness.

Apples are low in calories; 100 g of fresh fruit slices provide just 50 calories. They, however, contain no saturated fats or cholesterol. Nonetheless, the fruit is rich in dietary fiber, which helps prevent absorption of dietary-LDL or bad cholesterol in the gut. The fiber also saves the colon mucous membrane from exposure to toxic substances by binding to cancer-causing chemicals inside the colon.

Apples are rich in antioxidant phytonutrients flavonoids and polyphenolics. The total measured antioxidant strength (ORAC value) of 100 g apple fruit is 5900 TE. Some of the important flavonoids in apples are quercetin, epicatechin, and procyanidin B2.

Additionally, they are also good in tartaric acid that gives tart flavor to them. Altogether, these compounds help the body protect from harmful effects of free radicals.

Apple fruit contains good quantities of vitamin-C and β-carotene. Vitamin C is a powerful natural antioxidant. Consumption of foods rich in vitamin-C helps the body develop resistance against infectious agents and scavenge harmful, pro-inflammatory free radicals from the body.

Further, apple fruit is an ideal source of B-complex vitamins such as riboflavin, thiamin, and pyridoxine (vitamin B-6). Together, these vitamins help as co-factors for enzymes in metabolism as well as in various synthetic functions inside the human body.

Apples also carry small quantities of minerals like potassium, phosphorus, and calcium. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure; thus, counters the bad influences of sodium.

See the table below for in depth analysis of nutrients:

Apple fruit (Malus domestica), Fresh,

Nutrition value per 100 g, ORAC value-5900

(Source: USDA National Nutrient data base)

Principle Nutrient Value % of RDA Energy 52 Kcal 2.5% Carbohydrates 13.81 g 11% Protein 0.26 g 0.5% Total Fat 0.17 g 0.5% Cholesterol 0 mg 0% Dietary Fiber 2.40 g 6% Vitamins Folates 3 Вµg 1% Niacin 0.091 mg 1% Pantothenic acid 0.061 mg 1% Pyridoxine 0.041 mg 3% Riboflavin 0.026 mg 2% Thiamin 0.017 mg 1% Vitamin A 54 IU 2% Vitamin C 4.6 mg 8% Vitamin E 0.18 mg 1% Vitamin K 2.2 Вµg 2% Electrolytes Sodium 1 mg 0% Potassium 107 mg 2% Minerals Calcium 6 mg 0.6% Iron 0.12 mg 1% Magnesium 5 mg 1% Phosphorus 11 mg 2% Zinc 0.04 mg 0% Phyto-nutrients Carotene-Гџ 27 Вµg — Crypto-xanthin-Гџ 11 Вµg — Lutein-zeaxanthin 29 Вµg —

Selection and Storage

Keep fresh apples at room temperature for few days and in the refrigerator for up to two to three weeks. Wash them in clean, running cold water before use.

Preparation and Serving Tips

Wash apples thoroughly in the running water to remove any surface dust, insecticide/fungicide sprays. Trim off its stem-end using a paring knife, and cut the fruit into halves. Remove centrally placed, tiny, bitter seeds. Slice the fruit into desirable cubes or slices.

Apple pie.
Photo by: kanko

Here are some serving tips:

Eat apple fruit «as it is» along with its peel to get maximum health-benefits.

Sliced apple turns brown (enzymatic brownish discoloration) on exposure to air due to conversion in iron form from ferrous oxide to ferric oxide. If you have to serve them sliced, rinse slices in water added with few drops of fresh lemon.

Cloudy as well as clear apple juice is a healthy alternative drink with dinner.

Apple fruit is also used in the preparation of fruit jam, pie, and fruit salads.

Safety profile

Good apple fruit produce demands close attention and supervision of crops. According to the environmental working group reports, the apple fruit is one of the heavily pesticide-contaminated produces. The most common pesticides found in apples are organo-phosphorous and organochloride pesticides like Permethrin and DDT. Therefore, it is recommended to wash the fruit thoroughly before use. If possible, buy organic-certified apples. (Medical disclaimer).

≺≺- Back to Fruits from Apple fruit. Visit here for an impressive list of all variety of fruits with complete illustrations of their nutrition facts and health benefits.

Stanford School of Medicine Cancer information Page- Nutrition to Reduce Cancer Risk.

Источник

9 Incredible Health Benefits of Apples

by Meenakshi Nagdeve last updated — July 27, 2021 Medically reviewed by Vanessa Voltolina (MS, RD) ✓ Evidence Based

Apples are some of the most popular and delicious fruits on the planet. There is nothing like biting into a bright, red, sweet, juicy apple to quench your thirst and satisfy your sweet tooth while boosting your health in a major way. There are more than 7,500 varieties of these delicious fruits and they come in a variety of colors namely red, yellow, and green

In addition to being delicious, the health benefits of apples include the prevention of cardiac and GI disorders, constipation, anemia, and diabetes. They may also help relieve symptoms of rheumatism, gout, and Alzheimer’s and Parkinson’s diseases. Apples help in reducing weakness, providing relief from dysentery, and promoting digestion. Finally, they are known to aid in dental and skin care.

What are Apples?

Apples (Malus domestica) are pomaceous fruits produced by apple tree that belongs to the Rosaceae family. The skin of apples is thin but sturdy and the inner flesh is thick and juicy; the fruit, it softens as it ripens. The inner core holds the seeds, which can be detrimental for your health if consumed in excess. The nutrients are in the flesh and the skin, which are a rich source of anthocyanins and tannins. The expression remains true: ‘An apple a day keeps the doctor away!’

In 2010, the complete genome of the apple was decoded, which has led to an increase in research and understanding of why apples are so beneficial for our health, and what specific components are responsible for the boost they provide! Let’s take a look at some of those essential components of one of the world’s favorite and healthiest fruits! [1]

Watch Video: 7 Amazing Benefits of Apple

Apple Nutrition

According to the USDA National Nutrient Database, apples contain many essential nutrients, vitamins, and minerals. They are free of fat, sodium, and cholesterol. Antioxidants, potassium, dietary fiber, vitamin C, and a few vitamin B (niacin, vitamin B6) are responsible for the health benefits attributed to apples. [3]

The other important nutrients in apple include calcium, vitamin K, iron, copper, phosphorus, and magnesium. They are also packed with phytonutrients and flavonoids, like quercetin, epicatechin, phloridzin, and other polyphenolic compounds. [4]

They are energy-dense and water-rich fruits which helps you feel full. They are rightly called “nutritional powerhouses”.

Serving Size : Nutrient Value Water [g] 85.56 Energy 52 Energy [kJ] 218 Protein [g] 0.26 Total lipid (fat) [g] 0.17 Ash [g] 0.19 Carbohydrate, by difference [g] 13.81 Fiber, total dietary [g] 2.4 Sugars, total including NLEA [g] 10.39 Sucrose [g] 2.07 Glucose (dextrose) [g] 2.43 Fructose [g] 5.9 Starch [g] 0.05 Calcium, Ca [mg] 6 Iron, Fe [mg] 0.12 Magnesium, Mg [mg] 5 Phosphorus, P [mg] 11 Potassium, K [mg] 107 Sodium, Na [mg] 1 Zinc, Zn [mg] 0.04 Copper, Cu [mg] 0.03 Manganese, Mn [mg] 0.04 Fluoride, F [µg] 3.3 Vitamin C, total ascorbic acid [mg] 4.6 Thiamin [mg] 0.02 Riboflavin [mg] 0.03 Niacin [mg] 0.09 Pantothenic acid [mg] 0.06 Vitamin B-6 [mg] 0.04 Folate, total [µg] 3 Folate, food [µg] 3 Folate, DFE [µg] 3 Choline, total [mg] 3.4 Betaine [mg] 0.1 Vitamin A, RAE [µg] 3 Carotene, beta [µg] 27 Cryptoxanthin, beta [µg] 11 Vitamin A, IU [IU] 54 Lutein + zeaxanthin [µg] 29 Vitamin E (alpha-tocopherol) [mg] 0.18 Vitamin K (phylloquinone) [µg] 2.2 Fatty acids, total saturated [g] 0.03 14:0 [g] 0 16:0 [g] 0.02 18:0 [g] 0 Fatty acids, total monounsaturated [g] 0.01 18:1 [g] 0.01 Fatty acids, total polyunsaturated [g] 0.05 18:2 [g] 0.04 18:3 [g] 0.01 Phytosterols [mg] 12 Tryptophan [g] 0 Threonine [g] 0.01 Isoleucine [g] 0.01 Leucine [g] 0.01 Lysine [g] 0.01 Methionine [g] 0 Cystine [g] 0 Phenylalanine [g] 0.01 Tyrosine [g] 0 Valine [g] 0.01 Arginine [g] 0.01 Histidine [g] 0.01 Alanine [g] 0.01 Aspartic acid [g] 0.07 Glutamic acid [g] 0.03 Glycine [g] 0.01 Proline [g] 0.01 Serine [g] 0.01 Sources include : USDA [5]

Carbs and Calories in Apples

According to the USDA [6] , a 100 g serving of apples contains about 52 calories and 14 g of carbs.

Health Benefits of Apples

Mentioned below are some of the best health benefits of apples that may help you in keeping the doctor away: [7]

May Improve Gut Health

Research by Dr. Ferdous Gheyas of the Department of Horticulture Science at North Carolina State University, reports that apples are rich in soluble fiber. According to the USDA National Nutrient Database, one large apple provides 20 percent of their daily recommended intake of dietary fiber. The fibers help in enhancing the digestive process. Regular consumption of fiber in apples ensures smooth bowel movements and the prevention of constipation, diarrhea, irritable bowel syndrome (IBS), and other stomach disorders. [8]

Fiber also stimulates the release of gastric and digestive juices to ensure efficient uptake of nutrients, while simultaneously scraping excess cholesterol out of your veins and arteries to ensure proper heart health and reduce the chances of atherosclerosis.

Apples contain pectin, a type of fiber that acts like a prebiotic. It specifically helps to improve the functioning of the bacteria living in our large intestine. Apples stimulate metabolism within the digestive tract and promote good bacteria in the gut. This prebiotic effect leads to improved health by maximizing nutrient uptake and eliminating harmful bacteria and toxins. [10]

Apples are one of the most popular fruits in the world. Photo Credit: Shutterstock

Possibly Considered Good for the Heart

Apples help lower the risk of various other heart ailments, as per a study published in the journal Nutrition. The antioxidant property of apples reduces the oxidation of fats, called lipid peroxidation. It also neutralizes various fats found in blood vessels that can exert dangerous pressure. The flavonoid, quercetin, reduces inflammation in our blood vessels, while the polyphenol, epicatechin, lowers the blood pressure in the body. [11]

Studies have shown that regular apple intake is also associated with a reduced risk of thrombotic strokes in both men and women. [12]

The soluble fiber present in apples helps to lower the level of cholesterol in the body, making it a strong defensive mechanism against cardiovascular diseases. One year-long research study performed on 160 post-menopausal women showed that consuming apples daily resulted in a drastic decrease in LDL (bad) cholesterol and a slight increase in HDL (good) cholesterol in just three months. [13]

Linked to a Lower Risk of Diabetes

Controlling blood sugar is essential for people suffering from diabetes. The polyphenols in apples have been directly linked to reducing the uptake of carbohydrates by the body. Some research focusing on apple vinegar showed that it can reduce the fluctuation of blood sugar levels that occur in the bloodstream, an important factor for keeping diabetes in check. The polyphenols also lower glucose absorption in our digestive tract and stimulate the release of insulin from our pancreas, which is necessary to keep the blood sugar levels in check. [14]

Finally, the polyphenols stimulate the insulin receptors on cells throughout our body, which speeds up the removal of sugar from our bloodstream. This process gets it to our cells for metabolism, thereby helping manage diabetes. [15]

May Be Helpful in Improving Dental Health

Eating apple helps in cleaning both teeth and gums. When you eat apples, the fiber in them cleanses the teeth, and the antibacterial properties thought to come from this fruit keep bacteria and viruses at bay. While they do not reduce dental cavities, they stimulate the secretion of saliva (an alkaline compound), which reduces the ability of bacteria to multiply and grow in your mouth, as per a study published in PLOS One. [16] [17]

May Promote Brain Health

A study conducted on rat brain cells by researchers at Cornell University in New York shows that the potent abundant antioxidants in apples protect the brain cells against oxidative stress. Oxidative stress is associated with Alzheimer’s and other neurodegenerative disorders, so reducing it is linked with lessening or hopefully preventing these disorders. [18]

Apples also increase the amount of acetylcholine in the brain, which is linked to improving concentration, problem-solving, and memory.

May Relieve Symptoms of Asthma

Apples have shown tremendous anti-inflammatory behavior and in terms of asthma, they have stood out among other natural treatments. Quercetin, a flavonoid present in the apple skin helps reduce inflammation and strengthen the immune system. [19] [20] [21]

May Improve Bone Health

Compounds like kaempferol, quercetin, and myricetin present in apple have been linked to reducing inflammatory conditions, such as arthritis and gout. Thus, people suffering from rheumatism find apples very useful as they aid in the healing process. [22] [23]

May Aid in Weight Loss

Both the high water content and fiber in apples increase satiety, thereby reducing appetite and overeating. Meaning, they are burned off quicker, or not absorbed by the body at all, which can be great news for millions of people struggling with obesity. [24] [25]

May Aid in Skin and Hair Care

The powerful antioxidants in apples counteract the damaging effects of free radicals, which are directly linked to premature aging, wrinkles, age spots, and other age-related conditions. [26]

Apples also increase blood circulation which keeps the skin looking young and toned. They stimulate the replacement of old cells, repair of the damaged ones, and prevention of acne. Pastes made of apple and honey or apple and milk increase the shine and glow of the skin when topically applied.

According to the USDA Nutrient Database, one large apple provides approximately 17 percent of the daily recommended intake of vitamin C. This essential vitamin helps to increase immunity against infections and diseases. The ascorbic acid reserves found in apple also help in collagen formation which provides a range of benefits for the skin. [27]

Applying apple juice to the scalp can help prevent dandruff. Washing the hair and finally rinsing it from apple juice gives it a healthy shiny look, as per anecdotal evidence. It also acts as a good conditioner.

May Protect From NSAIDs

Catechin and chlorogenic acid found in apples help protect the stomach lining from injury from nonsteroidal anti-inflammatory drugs (NSAIDs). These are a class of painkillers that may injure the stomach cells. Dr. Frank Hu, professor of nutrition and epidemiology in the Department of Nutrition at the Harvard School of Public Health, [28] considers blueberries, apples, and leafy greens as some of the most important anti-inflammatory foods.

Uses of Apples

Apple can be used in different ways for different purposes as follows:

• Eat it: Apples can be eaten raw right off the tree or in a variety of dishes such as fruit salads and custards. These fruits can be baked, minced, mashed, frozen, or even dried into chips as a healthy, sweet snack.
• Drink it: Apple juice is also a common drink throughout the world and it is also included in many desserts.
• Apply it: The oil extracted from its seeds also useful and has many applications, especially in the cosmetic industry. The benefits of apple seed oil include reducing the appearance of acne, reducing wrinkles, and moisturizing the skin.

How to Buy and Store Apples?

Here are a few tips for selecting and storing apples:

• When you buy apples, make sure they are firm.
• Don’t buy those that have wrinkles, since they have lost most of their health benefits and nutritional values.
• Do not select the ones that are unusually soft or bruised.
• Do not store apples that are overripe or are beginning to rot with the firm ones

Note: Ripe apples metabolize their nutritional resources by releasing a compound called ethylene gas. This ethylene gas can stimulate the rapid ripening and rot of other apples. So make sure to remove these from the bag of apples that you buy.

Apple Side Effects

There are a few side effects of eating apples. One should look out for the following:

• Poisoning:Apple seeds contain cyanide, which is poisonous. Excess intake can be fatal. They should not be consumed orally, however, they can be used for topical applications.
• Pregnancy and breastfeeding: Expecting and lactating mothers should avoid the intake of apple tea as it may harm the growing fetus.
• Allergy: Apple may cause allergic reactions in some people.
• Medication: Apple may interfere with certain medications. In such cases, talk to your doctor before adding apples to your diet.

Источник