‘An apple a day keeps the doctor away’ is not a quote that your parents just love to say. It is a fruit, which is well-known for its nutritional value and numerous health benefits. However, in today’s health conscious world, along with these nutritional benefits, it is also important to know about the calories in an apple.
An apple is a pomaceous fruit that belongs to species Malus domestica and family Rosaceae. It is one of the most highly cultivated tree fruit, valued for its high yields and long storage life. Apples come in different varieties and is popular for its sweet, tart, smooth, crunchy, and crispy flavors. Being highly nutritious, inexpensive, and low in calories, the fruit is enjoyed by people all around the world. With China being the leading producer of apples, nearly 55 million tons of apples are produced in the world every year.
Apple is a low calorie fruit having high water content. The edible part of the fruit contains nearly 80 to 90 percent water. It is packed with vitamins like vitamin C, A, Beta-carotene, and minerals like iron, potassium, phosphorus, and calcium. It also contains antioxidants like flavonoids and polyphenols. It is recommended to eat this nutritious fruit with its skin, as most of the vitamin C content is underneath the skin. The fragrance cells of this fruit are also present in the skin, which, when ripe, generate more aroma and flavor. The following table contains different types of apples and their nutrient contents.
|Fresh Apple||13.9 grams||0.2 grams||0.3 grams||53||100 grams|
|Red Delicious||22 grams||Negligible||Negligible||80||154 grams|
|Golden Delicious||21 grams||0.5 grams||0.3 grams||80||154 grams|
|Granny Smith||22 grams||Negligible||Negligible||80||154 grams|
|Jonathan||22 grams||Negligible||Negligible||80||154 grams|
|Custard||25.2 grams||0.6 grams||1.7 grams||101||100 grams|
Apple is a rich source of both soluble and insoluble fiber. Soluble fiber like pectin prevents cholesterol accumulation in the lining of the blood vessel walls, hence reducing the risks of atherosclerosis and heart disease. The presence of insoluble fiber in the apple supplies bulk to the intestinal tract, which holds the water and transfers the food quickly through the digestive system. The potassium present in this fruit helps in optimizing the heart functionality and protects the arteries from plaque buildup. It improves the bowel functions and minimizes the risks of Type II diabetes and strokes.
Apple skin contains quercetin, an antioxidant compound that forbids the oxygen molecules from damaging individual cells, preventing cell changes that can cause cancer. Along with this, quercetin inhibits the growth of tumors and prevents cancer cells from spreading. Malic acid and tartaric acid in the apple prevent malfunctioning of the liver and disturbances in digestion. Apple is also beneficial in treating health disorders like anemia, dysentery, headache, eye disorders, and kidney stones. Apple or apple juice is an excellent way of supplying necessary fluids to the body. According to research, eating five apples a week may reduce the risk of certain respiratory diseases like asthma.
Regular consumption of this fruit, not only reduces the ill effects of cholesterol on the body, but also helps in losing weight. Therefore, body builders, athletes, and those on a weight loss diet are advised to eat at least one apple every day. Calories present in an apple promote overall vigor and vitality in our body, which is required for performing daily activities.