Nutrition
Hello friends,
An apple is a sweet,edable fruit produced by an apple tree ( Malus domestica ) used worldwide for its nutrition value. It is used as raw and for cider production.
The apple plays an important role to keep us healthy, it is originally the fruit of Central Asia and china was the largest producer of apple accounting half of the production of world ( 83.1 million Tonns) in 2017. Apples are typically red in colour looks beautiful in small round shape flatten at Apex and bottom. Here we will discuss the all nutritional importance of an apple to get health benefits.
. Nutrition value
Intake two cups of apple once in a day, are recommended.
One medium apple — 195 grams — offers the following nutrients.
.Calories : 95
.Calories : 95
.Carb : 26.6 grams
.Fibre : 4.6 grams
.Water : 85 %
.Vitamin C: 0.53 grams
.Sugar : 20 grams
.Fat : 0.36 grams
.Sugar : 20 grams
.Fat : 0.36 grams
.Phytonutrients : number of polyphenols.
The Apple skin Contains polyphenols which act as an antioxidants and apple skin is rich in fibre too, hence always use apple with skin on it.
Carbohydrate and water are main ingredients in Apple hence they act as filler producing mass with low energy.
Carbohydrates :
Apple are rich in water and carbohydrates.The apple Container three kind of sugar namly glucose, sucrose and fructose. Don't worry in spite of having three sugars and carbohydrate the apple hav low glycemic index (GI), ranging 29 - 45, because of high fibre content and polyphenols.
Glycemic index is the measurement that tell us the effect of sugar level on our health in blood after meal . Low GI is associated with good health.
Fiber :
Apple contains 17% dietary fibres approximate 7.4 grams in 195 gram diet of apple. Fibres has a vast role in digestion, it helps the food in gut to bind and keeps the stomach healthy by preventing the gastric trouble such as constipation.
Vitamins :
Apples contains 8% Vitamin C. Vitamin C is good for gums. Vitamin C has preventive role in many diseases, such as a scurvy and pyorrheaa. Apples are acidic in nature, that's why eating single time in a day is recommended for good health. Excess eating may cause damage to your tooth enamel.
1.Preventive role in type II diabetes :
2. role in cardiovascular diseases :
Apple helps in lowering the blood sugar level. it maintains the sugar standard in blood and prevents diabetes mellitus.
Eating Apple lowers the cholesterol level in blood. polyphenols act as an antioxidant lowers the colestrol level in blood and ultimately helps in preventing heart diseases by making the blood flow smooth in arteries. The apples have another substance flavonoids which helps in preventing heart stroke.
Apples are rich in water and fibres as a filler with low energy many studies shows that eating an apple helps in reducing body weight and reduces fat in body by lowering cholesterol level in blood by preventing their conversion into fat and deposition in body cells.
Apple's have anticariogenic Properties because of highly rich antioxidants in the form of polyphenols and anti -inflammatory effect of flavonoid present in apple skin.
Apple plays an important role in stomach cell injury caused by non steroidal anti-inflammatory drugs( NSAIDs).The compounds found in apple - chlorogenic acid and catechin, are responsible for Preventing damage of stomach cells lining from NSAIDs.
Apples have prebiotic effect on gut bacteria means when the fibres in apple passes through colon after passing through small intestine, the good bacteria present in colon feeds on it. These bacteria plays an important role in digestion.
Apples are rich in fibers,Carbs and antioxidants. It is useful to keep us away from many diseases such as asthma, diabetes,cardiac stroke,cancer and good for digestion, having high nutritional values. It is a good choice to add an single apple in daily diet.
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