apple nutritional value

Apple nutrition facts
the nutrition facts for one raw, unpeeled, medium-sized apple (100 grams)

• Calories: 52
• Water: 86%
• Protein: 0.3 grams
• Carbs: 13.8 grams
• Sugar: 10.4 grams
• Fiber: 2.4 grams
• Fat: 0.2 grams

Fiber

Apples are very rich in fiber. A single medium-sized apple (100 grams) contains about 4 grams of this nutrient, which is 17% of the Daily Value .

A portion of their fiber comes from insoluble and soluble fibers called pectin. Soluble fiber is associated with numerous health benefits, partly because it feeds the friendly bacteria in your gut .

Fiber may also help improve fullness and cause weight loss while lowering blood sugar levels and boosting digestive function .

Vitamins and minerals

Apples boast many vitamins and minerals, though not in high amounts. However, apples are usually a good source of vitamin C.

• Vitamin C. Also called ascorbic acid, this vitamin is a common antioxidant in fruits. It’s an essential dietary nutrient that has many important functions in your body .
• Potassium. The main mineral in apples, potassium may benefit heart health when consumed in high amounts.

Apples and weight loss

Two properties of apples — their high fiber and low calorie contents — make them a weight-loss-friendly food.

Thus, eating apples may reduce your daily calorie intake and promote long-term weight loss .

In one 12-week study, women who were instructed to eat 1.5 large apples (300 grams) per day lost 2.9 pounds (1.3 kg) over the course of the study (23).

For this reason, this fruit may be a useful addition to a weight loss diet, especially if eaten between or before meals.

Blood sugar control and type 2 diabetes

Some evidence suggests that eating apples can help lower blood sugar levels and protect against diabetes .

Some of the antioxidants in apples may also slow down your digestion and absorption of sugars .

In one study in 38,018 women, eating 1 or more apples per day was linked to a 28% lower risk of developing type 2 diabetes .

Blood cholesterol and heart disease

Several studies have examined apples’ effects on risk factors for heart disease.

A hamster study suggested that apples can reduce total cholesterol levels and lead to drastic reductions of 48% in plaque buildup inside the arteries .

A human study in Finland showed that those who consumed more than 1.9 ounces (54 grams) of apples per day were at a significantly lower risk of developing heart disease.

Specifically, the risk of dying from heart disease was 43% lower in women and 19% in men 

Cancer

Many test-tube and animal studies suggest that apple phytonutrients can protect against cancers of the lungs and colon .

Potential evidence exists from studies in people as well.

One study indicated that those who consumed 1 or more apples per day were at a lower risk of cancer, including a 20% and 18% lower risk of colorectal and breast cancers, respectively

Apples are healthy, tasty, and among the most popular fruits in the world.

Although they are not particularly rich in vitamins and minerals, they’re a good source of fibers and antioxidants.

Apples may have several benefits, including improved heart health and a lower risk of cancer and diabetes. They may also aid weight loss.

If you want to eat healthy, apples are an excellent choice.