Tips for Maximizing the Nutritional Value of Apple
If you have heard that ”an apple a day keeps the doctor away”, it is no surprise that you would be interested in tips for maximizing the nutritional value of apples. Apples are rich in vitamin C, fibre and antioxidants; perfect for a healthy snack. Apples are such versatile fruits and can be taken in different forms: in salads, baked in pies and other baked dishes, made into sauces and spreads, etc. Our favourite is the way it is made into juices. Combined with other fruits or used singly, apples taste lovely as juices. Apples contain a lot of vitamins and minerals, chief of which are vitamins C and B, Calcium, Potassium, etc.
Nutritional Content of Apples per 100g
Apples are packed with nutrients, ranging from protein to fibre content. According to FoodData Central of the U.S Department of Agriculture (1), a raw apple with its skin, weighing about 100g, contains the following:
| Water | 85.6g |
| Energy | 52 kcal |
| Protein | 0.26g |
| Total lipid (fat) | 0.17g |
| Ash | 0.19g |
| Carbohydrate, by difference | 13.8g |
| Fibre, total dietary | 2.4g |
| Total Sugars | 10.4g |
| Calcium, Ca | 6mg |
| Iron, Fe | 0.12mg |
| Magnesium, Mg | 5mg |
| Phosphorus, P | 11mg |
| Potassium, K | 107mg |
| Sodium, Na | 1mg |
| Zinc, Zn | 0.04mg |
| Copper, Cu | 0.027mg |
| Manganese, Mn | 0.035mg |
| Vitamin C, total ascorbic acid | 4.6mg |
| Thiamin | 0.017mg |
| Riboflavin | 0.026mg |
| Niacin | 0.091mg |
| Pantothenic acid | 0.061mg |
| Vitamin B-6 | 0.041mg |
| Vitamin E (alpha-tocopherol) | 0.18mg |
Uses of Apple
There are several uses of apple as a fruit, whether with its skin or without it. It is a very versatile fruit, and we will discuss the different ways of enjoying apples and thus maximizing the nutritional value of apples.
- Apples make excellent juice options, either taken singly or in combination with other fruit juices. At Jusfres, they are freshly made and readily available. Whether you are on the go, at work, or relaxing with friends, Jusfres offers a healthy range of fresh fruit juices to pick from. Apple juices are one of the many excellent choices.
- As a baked option for pies and other baked dishes, apples still offer nutritional benefits and are delicious to the taste buds.
- Salads are a healthy option for people on a weight loss journey or people just watching their calorie intake. Regardless of which spectrum you are on, apples make a wonderful addition to any salad. At less than 100 kcal per 100g of apple, it is the perfect healthy choice.
- There are apple spreads and sauces in many cultural cuisines for that additional sweet taste to the taste buds. As a food option, apples stand out for their versatility and health benefits.
- Apples are not limited in their use as just food. They make excellent options in the medicinal sphere due to their antioxidant properties and nutritional content. They are useful in lowering blood pressure and blood sugar levels, for healthy skin, etc.
- Due to their fibre content, apples help support the intestinal microflora, thus aiding digestion.
Benefits of Apples
There are several tips for maximizing the nutritional value of apples, either applying it to cooking or baking recipes, juicing it as is done at Jusfres, or medicinally. In all of these options, apples have several benefits, some of which have not been fully explored or extensively researched on.
Nutritive content:
Based on dietary analysis of apples, it is shown that they contain a lot of nutrients, thus putting their nutritional value at a high point. A medium-sized apple contains vitamins, fibre, calcium, and other minerals, thus making it an excellent snack choice.
Antioxidants:
Apples contain antioxidants like Vitamin E and polyphenols. Antioxidants are necessary in disarming and preventing excess proliferation of free radicals. Free radicals can cause damage to cell proteins and DNA. Antioxidants help prevent the oxidative stress responsible for the damage to cell protein. They are best gotten in dietary supplements like whole fruits and vegetables as opposed to constantly taking pills.
Weight loss:
Due to its nutritive content of water and fibre, apples tend to have a filling effect, especially when consumed whole. Therefore, this filling effect helps to prevent excessive consumption of food, thus helping weight loss. Some research (2) suggests that the polyphenol content of apples helps promote anti-obesity effects. Consumed whole, as apple juice like Jusfres offers, or in different forms, apples have been known to reduce BMI, especially in overweight people or people on a weight loss journey.
Gut health:
Best consumed with the skin to get more of the fibre and polyphenol content, apples are excellent for gut health. Apples are good at reducing gastric emptying time. The fibre is excellent for bowel movement and bulking. Hence, it helps to maintain balance in the gut microflora. Thus reducing the risk of contracting chronic diseases like diabetes type 2, obesity, cancer, etc.
Heart Health:
Several studies agree that the nutrient content of apples helps to reduce the risk of heart-related diseases. The antioxidants present in apples help regulate the immune system and reduce inflammation. The soluble fibre content of apples helps lower cholesterol. Polyphenols and flavonoids contained in apples also help lower blood pressure and reduce the risk of strokes.
Pregnancy:
Some studies suggest that apples are beneficial in pregnancy, not only for the mother but for the foetus as well. They claim that the flavonoid and antioxidant properties of apples help reduce the risk of lung diseases like asthma. It also improves the immune system of mother and child and reduces the risk of developing skin conditions like eczema. There is room for more research on the subject.
References
- https://fdc.nal.usda.gov/fdc-app.html#/food-details/171688/nutrients
- Asgary S, Rastqar A, Keshvari M. Weight Loss Associated With Consumption of Apples: A Review. J Am Coll Nutr. 2018 Sep-Oct;37(7):627-639. doi: 10.1080/07315724.2018.1447411. Epub 2018 Apr 9. PMID: 29630462.
https://www.healthline.com/nutrition/10-health-benefits-of-apples
https://pharmeasy.in/blog/ayurveda-uses-benefits-side-effects-of-apple/