Apple

Apple fruit nutrition facts

Delicious and crunchy apple fruit is one of the most popular fruits, favorite of health conscious, fitness lovers who believe in the concept “health is wealth.” This wonderful fruit is packed with rich phyto-nutrients that in the true senses indispensable for optimal health. The antioxidants in apple have much health promoting and disease prevention properties; thus truly justifying the adage, “an apple a day keeps the doctor away.”

Apple fruit nutrition facts

Scientific name: Malus domestica.

Apple fruit nutrition facts

Apples are obtained from the medium-sized tree belonging to the Rosaceae family. The apple tree is originated in the mineral-rich mountain ranges of Kazakhstan, and now being cultivated in many parts of the world.

Apple fruit nutrition facts

Apple fruit features oval or pear shape; and the outer skin has different colors depending upon the cultivar type. Internally, the juicy pulp has been off-white to cream in color and has to mix of mild sweet and tart taste. Its seeds are inedible because of their bitter taste.

Apple fruit nutrition facts

Hundreds of varieties of apples are either eaten as table fruits or as dessert fruit grown in the US and worldwide. Some of the apples are sought-after in cooking and baking too.

Apple fruit nutrition facts

Health benefits of apple

Apple fruit nutrition facts

Delicious and crunchy apple fruit is notable for its impressive list of phtyto-nutrients, and anti-oxidants. Studies suggest that its components are essential for normal growth, development and overall well-being.

Apple fruit nutrition facts

Apples are low in calories; 100 g of fresh fruit slices provide only 50 calories. They, however, contain no saturated fats or cholesterol. Nonetheless, the fruit is rich in dietary fiber, which helps prevent absorption of dietary-LDL or bad cholesterol in the gut. The fiber also saves the colon mucous membrane from exposure to toxic substances by binding to cancer-causing chemicals inside the colon.

Apple fruit nutrition facts

Apples are rich in antioxidant phyto-nutrients flavonoids and polyphenolics. The total measured anti-oxidant strength (ORAC value) of 100 g apple fruit is 5900 TE. Some of the important flavonoids in apples are quercetin, epicatechin, and procyanidin B2. Additionally, they are also good in tartaric acid that gives tart flavor to them. Altogether, these compounds help the body protect from deleterious effects of free radicals.

Apple fruit nutrition facts

Apple fruit contains good quantities of vitamin-C and beta-carotene. Vitamin C is a powerful natural antioxidant. Consumption of foods rich in vitamin C helps the body develop resistance against infectious agents and scavenge harmful, pro-inflammatory free radicals from the body.

Apple fruit nutrition facts

Further, apple fruit is a good source of B-complex vitamins such as riboflavin, thiamin, and pyridoxine (vitamin B-6). Together these vitamins help as co-factors for enzymes in metabolism as well as in various synthetic functions inside the body.

Apple fruit nutrition facts

Apple also contains a small amount of minerals like potassium, phosphorus, and calcium. Potassium is an important component of cell and body fluids helps controlling heart rate and blood pressure; thus, counters the bad influences of sodium.

Apple fruit nutrition facts

Selection and Storage

Apple fruit nutrition facts

Fresh apples are readily available in the stores all around the season. Choose fresh, bright, firm textured apples with rich flavor. Avoid fruits with pressure marks over their surface as they indicate underlying mottled of pulp.

Apple fruit nutrition facts

Fresh apples can be kept at room temperature for few days and stored inside the refrigerator for two to three weeks. Wash them in clean running cold water before use to remove any surface dust and pesticide/fungicide residues.

Apple fruit nutrition facts

Preparation and Serving tips

Apple fruit nutrition facts

Wash apples thoroughly in the running water to remove any surface dust, insecticide/fungicide sprays. Trim off top end using a paring knife and cut the fruit into two equal halves. Take out tiny, centrally placed, bitter seeds. Slice the fruit into desirable cubes or slices.

Apple fruit nutrition facts

Here are some serving tips:

Apple fruit nutrition facts

Eat apple fruit as they are, along with their peel in order to get maximum health-benefits.

Apple fruit nutrition facts

Sliced apple turns brown (enzymatic brownish discoloration) on exposure to air due to conversion in iron form from ferrous oxide to ferric oxide. If you have to serve them sliced, rinse slices in water added with few drops of fresh lemon.

Apple fruit nutrition facts

Cloudy as well as clear apple juice is a healthy alternative drink with dinner.

Apple fruit nutrition facts

Apple fruit is also used in the preparation of fruit jam, pie, and fruit salad.

Apple fruit nutrition facts

Apple fruit (Malus domestica), Fresh,  Nutritive value per 100 g,  ORAC value-5900 (Source: USDA National Nutrient data base)
Energy	50 Kcal	2.5%
Carbohydrates	13.81 g	11%
Protein	0.26 g	0.5%
Total Fat	0.17 g	0.5%
Cholesterol	0 mg	0%
Dietary Fiber	2.40 g	6%
Vitamins
Folates	3 µg	1%
Niacin	0.091 mg	1%
Pantothenic acid	0.061 mg	1%
Pyridoxine	0.041 mg	3%
Riboflavin	0.026 mg	2%
Thiamin	0.017 mg	1%
Vitamin A	54 IU	2%
Vitamin C	4.6 mg	8%
Vitamin E	0.18 mg	1%
Vitamin K	2.2 µg	2%
Electrolytes
Sodium	1 mg	0%
Potassium	107 mg	2%
Minerals
Calcium	6 mg	0.6%
Iron	0.12 mg	1%
Magnesium	5 mg	1%
Phosphorus	11 mg	2%
Zinc	0.04 mg	0%
Phyto-nutrients
Carotene-ß	27 µg	--
Crypto-xanthin-ß	11 µg	--
Lutein-zeaxanthin	29 µg	--

Apple fruit nutrition facts