Apple overview
Apples are one of the most widely available fruits worldwide. They are primarily from Central Asia and are well-known for being low-calorie and nutrient-dense fruits.
Due to their high fibre content, they are also a fantastic stomach filler in addition to being packed with vitamin C and other essential antioxidants. Each type of apple has a slightly different nutrition profile and is available in a variety of colours, shapes, and sizes.
For those curious about the calorie content of apples, a small, unpeeled apple weighing 100 g provides 52 calories. An apple’s calorie count depends on the size of the fruit.
Nutrient value in apple
According to the ‘‘Indian Food Composition Table’’ (IFCT, 2017) by the National Institute of Nutrition (NIN), 100 g of an Apple, big, has the following nutritional value.
| Energy | 52.38 Kcal |
| Carbohydrate | 13.11 g |
| Protein | 0.29 g |
| Fat | 0.64 g |
| Fibre | 2.59 g |
| Lutein | 36.4 µg |
| Cartenoids | 229 µg |
| Potassium | 116 mg |
| Fructose | 8.36 g |
| Total free sugars | 9.53 g |
| Total polyphenols | 35.81 mg |
How many calories are present in an apple?
100 g of a big apple provides 52 Calories. The nutritional value and calories depend on the size and variety of apples.
Health benefits of apple
Apple is a round fruit that can serve a variety of purposes. They possess red or green skin with sweet whitish flesh inside. Apples are regarded as a nutrient-dense food and may be used to produce vinegar, cook with, pickle and make juice in addition to being consumed raw.
The following are among the health advantages of apples,
- Eating apples will help lower the risk of developing lung cancer which has been proven in a number of studies. The science behind this is that apples contain several nutrients that shield the lungs from factors that speed up ageing or lung function deterioration. Moreover, those who frequently consume apples have relatively healthy respiratory systems and a lower risk of developing lung diseases.
- Apples are heart-friendly fruit. Eating apples helps to reduce blood cholesterol levels, hence lowering the risk of cardiovascular issues. This is due to their high quantity of soluble fibre.
- Epicatechin, an antioxidant flavonoid that is good for low blood pressure and also lowers the risk of stroke, is also found in every apple.
- Apples helps in weight loss. Since apples are high in minerals, fibre and vitamins but low in calories, eating this sweet fruit or drinking apple juice will help you feel less stressed, curb an individual’s appetite and burn extra body fat. To achieve ideal body weight, one must pair exercise and a nutritious diet to lose weight more quickly.
- Apples reduce the risks of colon cancer. Each apple contains pectin molecules that stimulate the formation of good bacteria in the intestines, support digestion and lower the risk of cancer by nourishing the good intestinal microbes.
- Apples assist in reducing IBS symptoms. The disease known as irritable bowel syndrome causes the large intestines to contract, leading to bloating, diarrhoea, constipation, poor absorption and other symptoms. Apples, in particular, have a positive impact on bowel motions, minimising constipation and promoting better health.
- Gallstones form as a result of too much cholesterol. A high-fibre diet that includes apples helps control weight and cholesterol levels to prevent gallstones. Apples are among the finest options for avoiding gallstones due to their high fibre content.
- Toxins are removed from the body by the liver. It's believed that the FAD detox diets might cause more harm than good. Fortunately, a fruit like an apple is one of the best and simplest things one can eat to support liver detoxification.
- Apples are a good source of polysaccharide pectin, a soluble fibre that aids in the body’s removal of toxins and bad cholesterol. Malic acid, a naturally cleaning mineral found in apples, also helps to purge pollutants from the blood.
- Apples help prevent cataracts. Research indicates that those who eat a diet high in fruit and foods strong in antioxidants, such as apples, have a 10% to 15% lower risk of developing cataracts.
Can apples be consumed daily?
Since apples contain a lot of vitamins C and P, those with stomach conditions should limit their apple consumption. The recommended daily apple intake is generally 1 to 2. It is said that apples have the potential to lessen the effects of drugs. Therefore, an individual is advised to avoid taking apples while on traditional medication.
Since apples are frequently considered to have a high pesticide content, one should only get them from reliable, high-quality vendors and peel them before consuming. When eating apples, choose to consume fresh apples and make sure to remove the seeds because they may pose a health risk.
Eating a apple a day helps to fight various disease, however, excessive daily apple consumption might lead to stomach problems in certain individuals.
Is it good for weight loss?
While it’s true that eating an apple a day keeps the doctor away, this great fruit can also aid in weight loss. It does sound interesting, though, as nothing could be as easy as merely eating fruit and losing that extra weight off our frame. Eating apples can actually help to lose weight because they promote the growth of healthy bacteria in the stomach. In addition to aiding in weight loss, this also helps to improve general health.
Apples contain fibres and polyphenols that are not digested until they are fermented in the colon. During this process, the fibres and polyphenols act as food for friendly bacteria and aid the body in eliminating harmful bacteria that thrive on fatty and high-carbohydrate diets.
In addition, this lessens chronic inflammation and has other effects on the restored microbial balance. Also, apples give a feeling of fullness, which aids in reducing the appetite.
Obese people might have an unbalanced gut. Therefore, it becomes crucial to improve gut health, which can only be done by switching to a healthy diet and including foods that help.
In actuality, gut health affects overall health, and eating one apple a day can provide the body with enough nutrients to enhance gut health, which also aids in weight management. Every variety of apples has a makeup that is essentially the same. Moreover, including apples in the diet regularly might enhance metabolism and general wellness.
Downside of apple consumption
Allergies
Certain individuals can be allergic to apples if they have a fruit allergy. After eating an apple, they will likely experience tingling in the lips and tongue. Sometimes, eating apples could also have severe side effects. Symptoms of allergy can also arise due to a disorder known as oral allergy syndrome (OAS). A usual food allergy is distinct from this OAS or PFS. One should refrain from eating apples if they have such an allergy.
Other adverse effects
Dried apples may contain some harmful sulfites that, in sensitive people, can exacerbate asthma symptoms. In people who aren’t used to eating a lot of fibre, a sudden increase in apple consumption may also make them feel uncomfortable in the digestive system. To prevent the likelihood of such harmful impacts on health, one should gradually alter their diet.
The consumption of apples may act as a trigger for people who have IBS or are sensitive to particular fruit sugars. According to studies, apples contain a lot of fruit sugars known as FODMAPs, which may be problematic for some people. A dietitian must be consulted to manage these unfavourable effects of eating apples.
Conclusion
Apples are popular all around the world, tasty and packed with nutrients. They offer a significant amount of antioxidants and fibre yet are low in fat and sugar. The fruit stays true to the saying, “an apple a day keeps the doctor away”. It is also good for the heart. They might also aid in calorie reduction and weight loss. Apples are a great fruit inclusion to the diet, for they are loaded with health and nutrition benefits.
