Apple : Nutrition Facts / 1 apple
1 medium apple 182 gr. (diameter 7-8cm)
Carbohydrates
Design
25.1 gr
10 %
Sugars
Design
18.9 gr
37.8%
Fiber
Design
4.37 gr
17.5 %
Protein
Design
0.47 gr
0.3%
Fat
Design
0.3 gr
0.7%
Macros Ratio/ 1 apple 🍎
Energy /182gr 🍎
Daily Coverage for 2000kcal diet*
Calories
Design
95kcal
4.8%
Vitamins, Minerals & Trace elements/182 gr🍎
Design
8.37 mg
11.2%
Design
8.37 mg
9.3%
Potassium Women🚺
Design
195mg
7.5%
Vitamin Β6 🚹 🚺
Design
0.075 mg
5.8%
Potassium Men🚹
Design
195 mg
5.7 %
Design
4 μg
4.4 %
Design
0.047 mg
4.3%
Design
0.047 mg
3.6%
Design
4 μg
3.3%
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The phytochemicals of apples
Apples have strong antioxidant activity and are a rich source of phytochemicals. Research has shown that a diet with fruits and vegetables protects us from long-term conditions such as diabetes, cardiovascular problems and cancer. There is evidence that phytochemicals such as phenolics, flavonoids and carotenoids reduce the risk of developing chronic diseases.
The phytochemicals most commonly found in apples are:
- procyanidins
- catechin and epicatechin
- chlorogenic acid
- phloridzin
- quercetin conjugates
There is a higher concentration of these compounds in the peel of apples than in the flesh, so it is better to eat the whole apple with the peel.
The health benefits of apple
Antioxidant and anti-inflammatory action
Phenolic compounds and apple flavonoids such as quercetin act protectively for the body as antioxidants by binding free radicals and as anti-inflammatory by reducing inflammatory markers leading to long-term disease. Another important property of the apple is according to studies the inhibition of lipid oxidation - a process that causes oxidative stress in our body.
Weight Loss and Metabolism
Apple is rich in bioavailable polyphenols. There are many studies sugesting that fruit polyphenols help with weight loss and exert their beneficial effects possibly through the removal of free radicals, the regulation of gene expression and the alteration of signal transduction in target cells and tissues, especially fat tissue.
Reducing the risk of developing diabetes
Σε φινλανδική μελέτη σε 10.000 άτομα, η κατανάλωση μήλων σχετίστηκε με μειωμένο κίνδυνο διαβήτη τύπου II. Η υψηλότερη πρόσληψη κουρσετίνης, ένα σημαντικό συστατικό των φλοιών μήλου, συσχετίστηκε επίσης με μειωμένο κίνδυνο για διαβήτη τύπου II. Η πρόσληψη μυρεκτίνης και μούρων συσχετίστηκε επίσης με μειωμένο κίνδυνο για διαβήτη τύπου II, αλλά η πρόσληψη κρεμμυδιού, πορτοκαλιού, γκρέιπφρουτ και λευκού λάχανου δεν συσχετίστηκε με μειωμένο κίνδυνο.
Cardiovascular Health
In a study of 40,000 women, those who ate apples had a 13-22% reduction in their risk of developing cardiovascular disease. A Finnish study examining flavonoid intake and coronary heart disease mortality found that overall flavonoid intake was associated with reduced mortality in women but not in men. Apple and onion intake were also inversely associated with coronary heart disease mortality, especially in women.
Lung Health
Apple consumption has been linked to general lung health and asthma prevention. In a recent study, it was found that eating apples and tomatoes can help repair and restore the lungs of ex-smokers. In fact, researchers believe that apples should be a recommended supplement for those at risk of developing respiratory diseases such as Chronic Obstructive Pulmonary Disease (COPD).
Sources % Links
- Apple phytochemicals and their health benefits- Jeanelle Boyer and Rui Hai Liucorresponding - US National Center for Biotechnology Information
- USDA -Food Data Central -Apple Raw
- Οξειδωτικές Βλάβες Βιομορίων - Διαγνωστική Αθηνών
- Asgary S, Rastqar A, Keshvari M. Weight Loss Associated With Consumption of Apples: A Review. J Am Coll Nutr. Epub 2018 Apr 9.
- Diet Rich in Apples and Tomatoes May Help Repair Lungs of Ex-Smokers, Study Suggests -John Hopkins Bloomberg School of Public Health