Know What Nutrients an Apple Contains

Edited by Anonymous

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The apple is a great deal more than a delicious fruit. Actually, it's a delicious fruit can help you live a healthier and longer life. Remember that old saying, "An apple a day keeps the doctor away?" Most old sayings are rooted in truth, and the truth is – an apple a day can have a very positive impact on your health.

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Apples contain phytonutrients, which help in the prevention of some types of cancer. It may also be helpful in preventing a lung disease, stroke and heart problems. It's also excellent at regulating blood sugar levels. Apples contain dietary fiber, and are are a good source of antioxidants - the chemicals that help to stave off free radicals.

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THINK ORGANIC! Although apple peels contain 50% of the nutrients – they also contain 90% of the herbicides and pesticides. It makes no sense to eat apples to improve your health, while ingesting chemicals that can cause the very cancer you're trying to avoid..

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The Benefits of Apples

  1. 1
    Lose weight.
    Research from Rio de Janeiro concludes that eating an apple a day resulted in weight loss. Peaople involved in the study who ate 3 or more apples and/or pears a day, increases the weight loss significantly. (Nutrition, 2003, 19: 253-256)
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  2. 2
    Prevent cancer.
    Apples can help prevent certain types of a cancer. This information comes from numerous studies and reports from universities and medical centers around the world. A summery of the various studies conclude these cancers can be treated, or prevented by eating apples:
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    1. Breast cancer. According to a Cornell University Study, apples may reduce the risk of breast cancer, and has been show to lower the number of tumors in those who already had breast cancer.
    2. Colon and liver cancer. Studies done at Cornell University.
    3. Prostate cancer. Studies done at Mayo Clinic Research.
    4. Pancreatic cancer. Quercetin is a flavonoid antioxidant that has been proven to be effective in reducing allergies and asthma, and boosting the immune system. It is found in pigmented vegetables and fruits. Apples, onions, grapes and berries all provide good dietary sources of quercetin.
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  3. 3
    Mental and brain health.
    According to the University of Massachusetts, people who eat more than 1 apple a day can expect to reduce the risk of age-related diseases, including Alzheimer's and Dementia. This is true even of those who were drinking apple juice daily. (Resourses - AgroFOOD Industry High-Tech 2009, 20; 6: 32-34, Journal of Alzheimer's Disease, 2009, 16:1, Journal of Alzheimer's Disease, 2005, 8: 283-287; Journal on Nutrition Health and Aging, 2004, 8: 92-97)
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  4. 4
    Immunity - Pectin from fruits like apples, have soluble fiber, which helps reduce the inflammation related to obesity, and improves your general health by boosting the immune system.
    (University of Illinois)
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Vitamins Found in Apples

  1. 1
    Fuji.
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    1. 5 milligrams of Vitamin C for every 100grams.
    2. 13 grams of sugar.
    3. 1.6 grams of fiber.
    4. Healthy rating: 1/5.
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  2. 2
    Red Dessert.
     
    1. 3 milligrams of Vitamin C for every 100 grams.
    2. 13 grams of sugar.
    3. 1.6 grams of fiber.
    4. Healthy rating: 1/5.
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  3. 3
    Golden Delicious.
     
    1. 4 milligrams of Vitamin C for every 100 grams.
    2. 10.8 grams of sugar.
    3. 1.7 grams of fiber.
    4. Healthy rating: 2/5.
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  4. 4
    Granny Smith.
     
    1. 4 milligrams of Vitamin C for every 100 grams.
    2. 13 grams of sugar.
    3. 1.8 grams of fiber.
    4. Healthy rating: 2/5.
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  5. 5
    Braeburn.
     
    1. 9 Milligrams of Vitamin C for every 100grams.
    2. 13 grams of sugar.
    3. 1.8grams of fiber.
    4. Healthy rating: 3/5
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  6. 6
    Worcester.
     
    1. 5 milligrams of Vitamin C for every 100gram.
    2. 11grams of sugar.
    3. 2 grams of fiber.
    4. Healthy rating: 3/5
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  7. 7
    Cox's Orange Pippin.
     
    1. 9 milligrams of Vitamin C for every 100grams.
    2. 11.4 g of sugar.
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2 grams of fiber.

  1. 1
    1. 2
      Healthy rating:
      4/5.
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  2. Discovery.
    1. 1
      16 Milligrams of Vitamin C for every 100grams.
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    2. 2
      11grams of sugar.
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    3. 3
      2 grams of fiber.
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    4. 4
      Healthy rating:
      5/5
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Did You Know?

Did you know apples have vitamins and minerals?

Did you know that aside from Antioxidants, fiber and Minerals? A medium sized apple contains 4.4 grams of dietary fiber and only contains 95 calories? Did you know apples are a great source of Magnesium, Calcium, Phosphorus, Potassium, Iron and Zinc? Did you know this amazing fruit also contains Folate and Niacin? Here is a breakdown of Vitamins founding apples:

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  • Vitamin A
  • Vitamin B1
  • Vitamin B2
  • Vitamin B6
  • Vitamin C
  • Vitamin E
  • Vitamin K

Apples are available in many varieties; colours, shapes and sizes. The amount of vitamins and calories amount per apple will vary, depending on these variables.

Did you know apples can appetite control?

Because an apple contains fiber, it helps to make you feel full and satisfied after eating, delaying the need for more food. Fiber not only helps the digestive process, but it fills you up, resulting in the consumption of less food. Dietitians recommend eating apples to help fight obesity. It's a practical and delicious way to fight the fat, at the same time being such a benefit to your general health.

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Did you know apples contain good sugar?

An apple does contain sugar, however, there is a distinction from sugar found in apples, and sugar found in doughnuts, candies, cakes, sodas and most processed foods. Apples are an excellent alternative when you have those mid-afternoon sugar cravings. If you're looking for sweets that will not wreck havoc on your diet, reach for an apple.

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Did you know you can make apple smoothies by adding other ingredients?

If you want to make your own smoothies to maintain a healthy diet, and gain even more nutritional benefits, here are two great recipes for smoothie you try at home.

Apple, Avocado, Banana, and Grape Smoothie

Ingredients

  • 3/4 cup cold water
  • 1/2 avocado (Big or 2 small size)
  • 1/4 cup apple (concentrated)
  • 1 and 1/2 cups green grapes
  • 2 bananas (Frozen or fresh)
  • Ice cubes (optional – five or six would be about right)

Put all the ingredients into a blender, and mix. Do not over-blend, as you will deplete the nutrients.

Nutritional Facts of an Apple, Avocado, Banana, and Grape Smoothie:

Amount Per Serving


  • Calories: 100
  • Calories from fat: 35
  • Total Fat: 4 grams (6% of your daily recommendation)
  • Saturated Fat: 0.5 grams (3% of your daily recommendation)
  • Cholesterol: 0 grams
  • Sodium: 5 Mg with (less than 1% of your daily recommendation)
  • Potassium: 340 Mg (10% of your daily recommendation)
  • Total Carbohydrate: 17 Grams (6% of your daily recommendation)
  • Dietary Fiber: 4 grams (16% of your daily recommendation)
  • Protein: 1 gram
  • Vitamin A: (2% of your daily recommendation)
  • Vitamin C: (15% of your daily recommendation)
  • Calcium: (2% of your daily recommendation)
  • Iron: (2% of your daily recommendation)
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Apple, Avocado, and Mint Smoothie

Ingredients

  • 3 apples (green)
  • 1 avocado (peeled and stone removed)
  • 3 kiwi fruit (peeled)
  • 3 mint leaves
  • Fresh lemon juice (a squeeze)
  • Ice (optional – 5-6 cubes will work)

Nutrition Facts of an Apple, Avocado, and Mint Smoothie:

Amount per Serving


  • Calories: 400
  • Calories from Fat 150
  • Total Fat: 16 grams (25% of your daily recommendation)
  • Saturated Fat: 2 grams (10% of your daily recommendation)
  • Cholesterol: 0%
  • Sodium: 15 Mg (1% of your daily recommendation)
  • Potassium: 1260 Mg (36% of your daily recommendation)
  • Carbohydrates: 72 grams (24% of your daily recommendation)
  • Dietary Fiber: 16g (64% of your daily recommendation)
  • Sugar: 41g
  • Protein: 3g
  • Vitamin A (8% of your daily recommendation)
  • Vitamin C (290% of your daily recommendation)
  • Calcium (8% daily recommendation)
  • Iron (6% of your daily recommendation)
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Resource Material and Additional Reading

 
  1. Apple Phytochemicals And Their Health Benefits by Boyer J and Liu RH. (Nutr J. 2004 May 12;3(1):5. 2004. PMID:15140261.)
  2. Protection By Apple Peel Polyphenols Against Indometacin-Induced Oxidative Stress, Mitochondrial Damage And Cytotoxicity In Caco-2 Cells by C. Carrasco-Pozo, M. Gotteland and H. Speisky. (J Pharm Pharmacol. 2010 Jul;62(7):943-50. 2010).
  3. The Relation Between Dietary Flavonol Intake and Coronary Heart Disease Mortality: A Meta-Analysis Of Prospective Cohort Studies by Huxley RR and Neil HAW. (European Journal of Clinical Nutrition (2003) 57, 904-908. 2003).
  4. Fruit And Vegetable Juices And Alzheimer's Disease by Q. Dai A.R. Borenstein, Y. Wu, J.C. Jackson and E.B. Larson. (The Kame Project. Am J Med. 2006 September;119(9):751-9. 2006. PMID:16945610.) Cutler GJ, Nettleton JA, Ross JA et al.
  5. Dietary Flavonoid Intake And Risk Of Cancer In Postmenopausal Women The Iowa Women's Health Study by G.J. Cutler, J.A. Nettleton, J.A. Ross, L.J. Harnack, D.R. Jacobs, C.G. Scrafford, L. M. Barraj, P. J. Mink and K. Robien. (Int J Cancer. 2008 August 1; 123(3): 664671. 2008.)
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