Ammonium – vitamins found in apples
Apples contain many vitamins, the most important of which are:
Vitamin C: which is a powerful antioxidant that reduces the damage caused by exposure to free radicals, and this vitamin also boosts the body’s immunity and its ability to fight various types of infections. It should be noted that the vitamin C available in apples is associated with reducing stress caused by oxidative stress due to its ability to reduce free radical damage.
Group of B vitamins: including vitamin B1; Or what is called thiamin (in English: Thiamin), and vitamin B2; Or so-called riboflavin (in English: Riboflavin), in addition to vitamin B6, and these vitamins are important for the maintenance of red blood cells, the nervous system and the health of the body in general.
The following table indicates the vitamins present in 100 grams of apple with the skin:
Nutritional value of vitamins
Vitamin C 4.6 milligrams
Vitamin B1 0.017mg
Vitamin B2 0.026mg
Vitamin B3 0.091mg
Vitamin B5 0.061mg
Vitamin B6 0.041mg
Folate 3 micrograms
Vitamin A 54 IU
Vitamin E 0.18 milligrams
Vitamin K 2.2mcg
The nutritional value of apples
The following table shows some of the nutrients present in 100 grams of apple with skin:
Nutrients Nutritional value
water 85.56 grams
calories 52 calories
Protein 0.26g
Fat 0.17 g
Carbohydrates 13.81 grams
Dietary fiber 2.4 grams
Calcium 6 milligrams
Iron 0.12 milligrams
Magnesium 5 milligrams
Phosphorus 11 milligrams
Potassium 107 milligrams
Sodium 1 milligram
Zinc 0.04 milligrams
Copper 0.027 milligrams
Manganese 0.035 milligrams
Apple health benefits
Apples provide many health benefits to the body, and we mention the most important of these benefits as follows:
Rich in healthy nutrients
Apples also contain many other nutrients that are important for a healthy body, and we mention the most important of them as follows:
Carbohydrates: Apples are mainly made up of carbohydrates and water, and they are rich in simple sugars such as: fructose, sucrose and glucose. They do not affect blood sugar when consumed, and it should be noted that the low glycemic index of foods is associated with several health benefits for the body.
Potassium: which is the main mineral in apples and is associated with several health benefits, the most important of which is the promotion of heart health.
Plant Compounds: Apples are one of the fruits rich in plant compounds with antioxidant properties, and these compounds are believed to be responsible for several health benefits provided by apples, and the most important of these compounds are:
Quercetin: which is known to have anti-inflammatory and antiviral properties, and some unconfirmed animal studies indicate that this compound may have anticancer and antidepressant properties, but these effects are not confirmed in humans.
Catechin: It is a natural antioxidant, and some animal studies have shown it can improve brain and muscle function, but this needs to be confirmed in humans, and it should be mentioned that catechins are also available in tea green in large quantities.
Chlorogenic acid: Some preliminary studies indicate that this compound may lower blood sugar levels and help with weight loss. It should be noted that chlorogenic acid is also available in coffee.
Dietary fiber: Apples are among the fruits rich in fiber because they contain both soluble and insoluble fibers. Weight loss, lowering blood sugar levels and stimulating digestive functions. It should be mentioned that pectin acts in the body as a prebiotic. That is, it feeds the beneficial bacteria in the gut. Thus, when consumed, it is not absorbed by the intestine, as it goes directly to the colon and promotes the growth of beneficial bacteria.
Insufficient evidence
Although there is no solid and sufficient evidence for any of the benefits of apple, people use it for the purpose of obtaining these benefits, such as:
Improvement of symptoms of Alzheimer’s disease: (in English: Alzheimer’s Disease); Where a study conducted at the University of Massachusetts in 2010 indicated that eating apples can improve the mood and behavior of Alzheimer’s patients, but it did not show improvement in their memory and mental abilities. It was also noted in a study conducted on mice at the University of Massachusetts Lowell in 2004 that apple juice reduced the accumulation of reactive oxygen species or species in brain tissue, which may reduce oxidative stress associated with declining cognitive performance with age or as a result of neurodegenerative disorders such as Alzheimer’s disease, but further studies are still needed to confirm these findings in humans.
Reduce cancer risk: Apples contain many different antioxidants that may reduce cancer risk. It has a role in stimulating cellular signals that lead to cancer cell death, and lab mice have been exposed to substances that cause colon cancer and then given water containing the antioxidant procyanidin present in apples for a period of six weeks, and it was observed that the transformation of so-called pests decreased.Precancerous lesions of the colon lead to 50% cancer in mice which received procyanidin by compared to mice given the usual food, and it should be noted that more studies need to be done to confirm this in humans, but in general it is recommended to eat a whole apple with the rind on and daily for its health benefits.
Softening and eliminating gallstones: Drinking apple juice every day before going to bed for 7 days with the addition of olive oil on the seventh day can soften gallstones and help them pass out of the body.
Reduction of salivary bacteria in the mouth: Although chewing apples does not help remove plaque, it can reduce bacteria in saliva with the same effectiveness as brushing your teeth.
Reduction of obesity: It should be noted that adding apples to the diet for weight loss can have a positive effect on weight loss, and this effect is thought to occur due to apples containing dietary fiber and their low calorie content. was conducted at the Federal University of Amazonas (in English: Federal University of Amazonas) in 2008 and included 50 overweight women, during which it was observed that those who ate apples lost 0.84- 0.93 kilograms in weight, and the amount of calories they consumed also decreased.
Reduce the risk of heart disease: According to a study conducted at Sun Yat-sen University in China in 2017, it was found that eating apples may be associated with a reduced risk of heart disease, and this may be due to dietary fibers present in it; As it can help lower harmful cholesterol (LDL cholesterol) and triglycerides in the blood. In a study conducted at Florida State University in 2012 and including 120 postmenopausal women, it was found that those who ate dried apples had a decrease in their total blood cholesterol levels by 9%, and bad cholesterol by 16%. %, compared to those who did not eat dried apples, but these results are still uncertain, and more evidence is still needed to confirm this.
Studies on the benefits of apples
An observational study published in the European Journal of Clinical Nutrition in 2000 involving 9,208 people indicated that those who ate the most apples had the lowest risk of stroke, but recommended further studies to understand this effect. .
A 2016 study published in the journal Molecules showed that the compound quercetin found in apple peels, known for its immunoregulatory and anti-inflammatory properties, can influence allergic reactions and asthma.
A preliminary and unconfirmed study conducted at the University of Saskatchewan in Canada in 2004 showed that eating apples or applesauce can reduce the loss of calcium through urine, which may benefit the health of bones, but the researchers recommended conducting this study on more people to confirm its results.
A laboratory study at the University of Naples Federico II in 2005 showed that the catechin and chlorogenic acid present in apples can contribute to the protection of stomach cells against oxidation, and it is therefore thought that the The introduction of apples in the diet may It prevents stomach diseases associated with oxidative processes, but these results in humans have yet to be confirmed.
A study published at a Harvard University-affiliated hospital called Brigham and Women’s Hospital in 2005, which included women 45 or older who had no heart disease, diabetes or cancer, indicated that those who ate a or more apples a day for 8.8 years were at 28% lower risk of developing type 2 diabetes, but these results are uncertain, and the researchers in this study recommended that more studies be conducted to confirm this.
An overview of apples
Apples are considered to be one of the oldest types of fruit cultivated by man. They grow on a small perennial tree with a height of 7.62 meters. Its scientific name is Malus pumila. It is classified under the Plant Kingdom, the phylum of flowering plants. and belongs to the rose family. They are arranged alternately along the branches, and are said to usually bloom white and light pink in late spring, and are pollinated by bees and other insects. And red, and a mixture of these colors together, and apples are one of people’s favorite fruits; As its taste is distinctive and delicious, and its colors are attractive, and its size is appropriate, in addition to the possibility of storing it.
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