Apples are the most popular and affordable fruit in our country. They are consumed in the form of fresh fruits, juices, and are also used as a component of baking and dishes. They are tasty and healthy. Consider which vitamins in the apple are responsible for the healing properties of the fruit for the body.
Characteristic
The birthplace of the apple tree is China. From there, the fruits of this tree spread throughout Asia and reached Europe.
These fruit-rich fruits were a favorite treat of the ancient Romans and Greeks. Vitamins in apples are currently valued in many other countries.
These fruits ripen from the beginning of summer to late autumn - successively summer, autumn and winter varieties. Accordingly, they are stored, retain taste and nutrients for ten months. Therefore, they can be eaten year-round. These fruits delight with the richness of varieties (there are more than 10 thousand), which differ in size, shape, color, taste, smell and application.
Sweet and juicy varieties are called dessert apples, as a rule, they are eaten fresh. For adding to baking and cooking dishes, sour varieties are the best.
What vitamins are found in apples?
Nutritionists recommend eating two apples a day: in the morning for beauty, in the evening for health. The most valuable are the seed nests and the core, where there is a lot of pectin.
It is believed that 15 g of pectin per day (2-3 fresh apples) cleanses the body, regulates the bacterial flora of the intestine, prevents constipation, and protects against atherosclerosis and heart attack.
The most important vitamin in apples is vitamin C. It removes free radicals from the body and participates in metabolic processes, such as collagen biosynthesis, providing the skin with a youthful appearance. In combination with vitamin P strengthens and tones the walls of the capillaries of blood vessels.
The richest in vitamins are ripe fruits growing on the sunny side of the tree. The more acidic the variety, the more vitamin C in it (it accumulates under the peel, so it is better to eat unpeeled fruits). The loss of vitamins in apples can be reduced by using a stainless knife to cut them and sprinkling sliced ββslices with lemon juice.
If you want to use the beneficial properties of pectins found in apples, it is best to bake these fruits in the oven. Pectin is released when exposed to high temperature.
Nutritional value (per 100 g) of the fruit with or without peel:
- Energy value - 52/48 kcal.
- Protein - 0.26 / 0.27 g.
- Fats - 0.17 / 0.13 g.
- Carbohydrates - 13.81 / 12.76 g (including simple sugars 10.39 / 10.10 g);
- Fiber - 2.4 / 1.3 g.
Vitamins:
- Vitamin C - 4.6 / 4.0 mg.
- Thiamine - 0.017 / 0.019 mg.
- Riboflavin - 0.026 / 0.028 mg.
- Niacin - 0,091 / 0,091 mg.
- Vitamin B6 - 0.041 / 0.037 mg.
- Folic acid - 3/0 mcg.
- Vitamin A - 54/38 mcg.
- Vitamin E - 0.18 / 0.05 mg.
- Vitamin K - 2.2 / 0.6 mcg.
Minerals:
- Calcium - 6/5 mg.
- Iron - 0.12 / 0.07 mg.
- Magnesium - 5/4 mg.
- Phosphorus - 11/11 mg.
- Potassium - 107/90 mg.
- Sodium - 1/0 mg.
- Zinc - 0.04 / 0.05 mg.
The above nutrient data are for Red Delicious, Golden Delicious, Gala, Granny Smith, Fuji. The amount of vitamins contained in an apple depends not only on the variety, but also on ripeness and even size. However, this does not alter the fact that apples have a positive effect on health and well-being.
What else do apples contain?
Apple fruits are a source of flavonoids such as quercetin. It helps to normalize blood pressure. It is a vegetable dye found in the skin of apples. It counteracts macular degeneration, which causes vision loss after 65 years of life.
In addition to a large number of vitamins, apples also contain polyphenols. They have a beneficial effect on the body, reducing the level of βbadβ LDL cholesterol and triglycerides in the blood. The process of lowering cholesterol is also facilitated by the pectins contained in apples. This is a type of soluble fiber that reduces cholesterol absorption.
The benefits of apples scientifically
Many studies have shown the antitumor effect of the substances contained in apples. The dietary fiber in the fruit regulates bowel function, prevents constipation and, thus, reduces the likelihood of colon cancer. This effect is enhanced by the content of flavonoids with antioxidant properties. Studies indicate the effect of regular consumption of peeled apples on reducing the risk of developing breast, prostate, and lung cancer.
Prevent the development of atherosclerosis and protect against heart attack
Due to its fiber content, apples reduce cholesterol absorption, prevent the development of atherosclerosis and protect against heart attack.
Scientists from the University of Oxford have calculated that if every person after 50 years (this age group is most susceptible to cardiovascular disease) consumed an apple daily, only in the UK thousands of deaths due to myocardial infarction and stroke could be avoided annually. Researchers say that apples improve the condition of the heart and blood vessels to the extent that drugs, for example, like statins, do not have side effects.
The amount of vitamins in an apple makes it a recommended product for people suffering from diseases such as diabetes. Its glycemic index is low (<50). In this regard, without worrying about their health, such fruit can be consumed (but in moderation) by people with this disease. There are several other reasons why diabetics should include apples in their diet. Fiber in the fruit helps regulate blood sugar. It should be noted that only fresh apples have a beneficial effect, and not finished products based on them. This is especially true for apple juice, which is contraindicated for diabetics.
Support brain function
Animal studies have shown that apples can protect the brain from cell damage that affects memory loss. Based on other studies in mice, it was found that concentrated apple juice, added to animal food, prevents the oxidation of brain tissue components and cognitive impairment.
Cleanse the body of toxins and toxins
Pectins contained in apples cleanse the body of toxins. During digestion, fiber binds some heavy metals (cobalt and lead) into insoluble salts, which are then excreted from the body. Therefore, this fruit should be in the daily diet of smokers, residents of large cities, industrial centers, as well as people who have contact with toxic compounds at work.
Apples and weight loss
Apples are indispensable in the diet for weight loss, as they have relatively few calories. But these fruits should not be eaten with impunity, as they contain a lot of sugar. If there is a large amount, then problems with weight loss can occur. It is worth knowing that one average apple with a peel contains 50 kcal.
Apples for babies and babies
The first food a baby comes in contact with is, of course, breast milk or milk formula. However, over time, the baby is introduced to new tastes from the daily menu. One of the first products introduced into the diet of a child is an apple, or rather, its puree. This product allows the baby to take another feed, and also protects against the appearance of unwanted symptoms from the side of the not yet mature gastrointestinal tract. A small amount of fruit puree stimulates the intestines to work, increases the immunity of the child, which will bring tangible benefits in the future.
When apples are bad
An apple is a fruit that rarely causes side effects. Children, sometimes adults, may not tolerate apples in a state of chronic diarrhea due to the presence of sorbitol in the fruit. Then this product should be excluded from the diet so as not to irritate the gastrointestinal tract, until the symptoms disappear.
How to store apples
Storage conditions have a big impact on the ripening speed of apples. It is best to place the fruit in a cool, dry (0β3 Β° C) and dark place. The maximum storage time is 15 days. You must keep in mind that over time, the amount of vitamins that an apple contains in its composition decreases. The sugar content in the fruit also rises. It is worth paying attention to the presence of damaged or overripe fruits in the storage container, as they can accelerate the ripening of neighboring fruits by isolating ethylene. Then you should separate them from other products as soon as possible.
Apples are, without a doubt, a delicious vitamin bomb. It is important to know what vitamins a given fruit contains and how to consume it with maximum health benefits.