What vitamins are in apple

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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.

CopyRight © WWW.MED-HEALTH.NET. Last Updated 08 December, 2021.

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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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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.

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