2024 Author: Isabella Gilson | [email protected]. Last modified: 2023-12-17 03:14
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 an ingredient in baked goods and dishes. They are tasty and he althy. Consider which vitamins in an apple are responsible for the medicinal 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 nutrient-dense fruits were a favorite delicacy of the ancient Romans and Greeks. The vitamins in apples are now valued in many other countries.
These fruits ripen from early 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 all year round. These fruits delight with a we alth of varieties (there are more than 10 thousand of them), differing in size, shape, color, taste, smell and application.
Sweet and juicy varieties are called dessert apples, asAs a rule, they are eaten fresh. The sour varieties are best for adding to baked goods and cooking.
What vitamins are in apples?
Nutritionists recommend eating two apples a day: in the morning for beauty, in the evening for he alth. 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, protects against atherosclerosis and heart attack.
The most important vitamin in apples is vitamin C. It removes free radicals from the body and is involved in metabolic processes such as collagen biosynthesis, giving the skin a youthful appearance. In combination with vitamin P, it 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 it contains (accumulates under the peel, so it is better to eat the fruits unpeeled). The loss of vitamins in apples can be reduced by using a stainless knife for cutting them, and sprinkle the sliced \u200b\u200bsections with lemon juice.
If you want to use the beneficial properties of the pectins found in apples, it is best to bake these fruits in the oven. Pectin substances are released under the influence of high temperature.
Nutritional value (per 100g) peeled/unpeeled fruit:
- Energy value - 52/48 kcal.
- Protein - 0.26/0.27
- Fats - 0.17/0.13
- Carbs - 13.81/12.76g (including simple sugars 10.39/10.10g);
- Fiber - 2, 4/1, 3g
Vitamins:
- Vitamin C - 4, 6/4, 0 mg.
- Thiamin - 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 is 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 the ripeness and even on the size. However, this does not change the fact that apples have a positive effect on he alth and well-being.
What else do apples contain?
Apple fruits are a source of flavonoids such as quercetin. It helps normalize blood pressure. It is a vegetable dye found in the skin of apples. It counteracts macular degeneration, which is the cause of vision loss after age 65.
In addition to a large amount of vitamins, apples also contain polyphenols. They favorablyaffect the body by lowering the level of "bad" LDL cholesterol and triglycerides in the blood. The pectins contained in apples also contribute to the process of lowering cholesterol levels. It is a type of soluble fiber that reduces the absorption of cholesterol.
Scientific he alth benefits of apples
Many studies indicate the antitumor effect of substances contained in apples. The dietary fiber in fruits regulates bowel function, prevents constipation and thus reduces the risk of colon cancer. This effect is enhanced by the content of flavonoids with antioxidant properties. Research indicates that regular consumption of apples with the skin can reduce the risk of breast, prostate, and lung cancers.
Prevent atherosclerosis and protect against heart attacks
Due to their fiber content, apples reduce the absorption of cholesterol, prevent the development of atherosclerosis and protect against heart attack.
Scientists from Oxford University have calculated that if every person over 50 years old (this age group is most prone to cardiovascular diseases) ate an apple every day, thousands of deaths due to myocardial infarction and death each year could be avoided in the UK alone. stroke. Researchers claim that apples improve the condition of the heart and blood vessels to the same extent as drugs - like statins, for example, but have no side effects.
The amount of vitamins in an apple makes ita recommended product for people suffering from diseases such as diabetes. Its glycemic index is low (<50). In this regard, without worrying about their he alth, such a 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. The fiber in the fruit helps regulate blood sugar levels. It should be noted that only fresh apples have a beneficial effect, and not ready-made 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 contributes to memory loss. Based on other studies in mice, concentrated apple juice added to animal food has been found to prevent oxidation of brain tissue components and cognitive impairment.
Cleanse the body of toxins and toxins
The pectins contained in apples cleanse the body of toxins. During digestion, fiber binds some heavy metals (cob alt and lead) into insoluble s alts, 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 inthey are relatively low in calories. But these fruits cannot be eaten with impunity, as they contain a lot of sugar. If eaten in large quantities, then there may be problems with weight loss. It is worth knowing that one medium apple with peel contains 50 kcal.
Apples for kids and babies
The first food a baby comes into contact with is, of course, breast milk or 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 infant to accept other food, and also protects against the appearance of unwanted symptoms from the still not fully mature gastrointestinal tract. A small amount of fruit puree stimulates the intestines to work, increases the immunity of the child, which brings tangible benefits in the future.
When apples are bad
Apple is one of the fruits that rarely cause side effects. Children, sometimes adults, may not tolerate apples well in a state of chronic diarrhea due to the presence of sorbitol in the fruit. Then you should exclude this product from the diet so as not to irritate the gastrointestinal tract, until the symptoms disappear.
How to store apples
Storage conditions have a great influence on the rate of ripening of apples. It is best to place the fruit in a dry, cool (0–3 °C) and dark place. The maximum storage time is 15 days. You must keep in mind that over time, the amount of vitamins decreases,which contains an apple in its composition. It also increases the sugar content of the fruit. It is worth paying attention to the presence of damaged or overripe fruits in the storage container, as they can accelerate the ripening process of neighboring fruits by releasing ethylene. Then you should separate them from the rest of the products as soon as possible.
Apples are, without a doubt, a delicious vitamin bomb. It is important to know what vitamins this fruit contains and how to consume it for maximum he alth benefits.
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