An old English saying: "an apple a day, keeps the doctor away" might have come from another adage, "To eat an apple before going to bed, will make the doctor beg his bread."
Apple is a ubiquitous fruit that is available all year round. Archaeologists have found evidence that apple was known to man as far back as 6500 B.C. Its association with Adam and Eve in the Bible dates its origin back to the creation of the world.
About 25% of the volume of apples is air and hence they float. One medium raw apple with skin of about 138 grams contains 72 calories. One cup of raw apple without skin of about 110 grams will provide 53 calories. Apple does not contain any saturated fats or cholesterol.
Apple is rich in antioxidants, 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 flavour to them.
Polyphenols in the apple prevent spikes in blood sugar. Flavonoids in the apple inhibit enzymes that
break down complex carbohydrates into simple sugars and therefore the body has less simple sugars to handle. Polyphenols are known to diminish glucose absorption and stimulate the pancreas to produce more insulin. On the whole apple is good for diabetics.
Many of the Polyphenols found in the apple are antioxidant. If the weight watchers consume an apple before a meal, it will make them feel full and reduce the intake of other foods. Apple is rich in dietary fibre. Nutrients in the apple protect the body from the effects of free radicals. Apple contains good quantities of Vitamin C, Vitamin B Complex, riboflavin, thiamine, and pyridoxine (vitamin B-6).
Apple is also known to have properties that reduce the risk of lung cancer, asthma and heart problems.
Apple also contains a small amount of minerals like potassium, phosphorus, and calcium.Potassium counters the bad effects of sodium.
Apple may contain surface dust, insecticide and fungicide sprays. Washing in running water will
remove these impurities.
The apple has a layer of natural wax on the surface of the skin and but may be partly washed off during the post picking process. The apple bought from the store may also be waxed to extend its shelf life which can be detected from the shine. A good scrubbing solution can be made by adding a tablespoon of lemon juice and a tablespoon of baking soda. The quantity should give adequate concentration for a sink full of water. This can remove the wax and any pesticides which might be trapped underneath the wax.
Nutrient Value per 100.0g
Proximates
Water g 85.56
Energy kcal 52
Protein g 0.26
Total lipid (fat) g 0.17
Carbohydrate, by difference g 13.81
Fiber, total dietary g 2.4
Sugars, total g 10.39
Minerals
Calcium, Ca mg 6
Iron, Fe mg 0.12
Magnesium, Mg mg 5
Phosphorus, P mg 11
Potassium, K mg 107
Sodium, Na mg 1
Zinc, Zn mg 0.04
Vitamins
Vitamin C, total
ascorbic acid mg 4.6
Thiamin mg 0.017
Riboflavin mg 0.026
Niacin mg 0.091
Vitamin B-6 mg 0.041
Folate, DFE mcg_DFE 3
Vitamin B-12 µg 0
Vitamin A, RAE mcg_RAE 3
Vitamin A, IU IU 54
Vitamin E
(alpha-tocopherol) mg 0.18
Vitamin K
(phylloquinone) µg 2.2
Lipids
Fatty acids,
total saturated g 0.028
Fatty acids, total
monounsaturated g 0.007
Fatty acids, total
polyunsaturated g 0.051
Cholesterol mg 0
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| Apple |
Apple is a ubiquitous fruit that is available all year round. Archaeologists have found evidence that apple was known to man as far back as 6500 B.C. Its association with Adam and Eve in the Bible dates its origin back to the creation of the world.
About 25% of the volume of apples is air and hence they float. One medium raw apple with skin of about 138 grams contains 72 calories. One cup of raw apple without skin of about 110 grams will provide 53 calories. Apple does not contain any saturated fats or cholesterol.
Apple is rich in antioxidants, 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 flavour to them.
Polyphenols in the apple prevent spikes in blood sugar. Flavonoids in the apple inhibit enzymes that
break down complex carbohydrates into simple sugars and therefore the body has less simple sugars to handle. Polyphenols are known to diminish glucose absorption and stimulate the pancreas to produce more insulin. On the whole apple is good for diabetics.
Many of the Polyphenols found in the apple are antioxidant. If the weight watchers consume an apple before a meal, it will make them feel full and reduce the intake of other foods. Apple is rich in dietary fibre. Nutrients in the apple protect the body from the effects of free radicals. Apple contains good quantities of Vitamin C, Vitamin B Complex, riboflavin, thiamine, and pyridoxine (vitamin B-6).
Apple is also known to have properties that reduce the risk of lung cancer, asthma and heart problems.
Apple also contains a small amount of minerals like potassium, phosphorus, and calcium.Potassium counters the bad effects of sodium.
Storage
Apple can be kept at room temperature for a few days and in the refrigerator for 2 to 3 weeks.Preparation
Apple may contain surface dust, insecticide and fungicide sprays. Washing in running water will
remove these impurities.
The apple has a layer of natural wax on the surface of the skin and but may be partly washed off during the post picking process. The apple bought from the store may also be waxed to extend its shelf life which can be detected from the shine. A good scrubbing solution can be made by adding a tablespoon of lemon juice and a tablespoon of baking soda. The quantity should give adequate concentration for a sink full of water. This can remove the wax and any pesticides which might be trapped underneath the wax.
Servings
Apple can be eaten as it is with the skin. Sliced apple will discolour due to oxidation. Adding a pinch of salt or a few drops of lime juice will (or vinegar) to a cup of water and dipping the sliced apple in the solution will stop the discolouration.Nutrition
The nutrition content of the apple is given below.Nutrient Value per 100.0g
Proximates
Water g 85.56
Energy kcal 52
Protein g 0.26
Total lipid (fat) g 0.17
Carbohydrate, by difference g 13.81
Fiber, total dietary g 2.4
Sugars, total g 10.39
Minerals
Calcium, Ca mg 6
Iron, Fe mg 0.12
Magnesium, Mg mg 5
Phosphorus, P mg 11
Potassium, K mg 107
Sodium, Na mg 1
Zinc, Zn mg 0.04
Vitamins
Vitamin C, total
ascorbic acid mg 4.6
Thiamin mg 0.017
Riboflavin mg 0.026
Niacin mg 0.091
Vitamin B-6 mg 0.041
Folate, DFE mcg_DFE 3
Vitamin B-12 µg 0
Vitamin A, RAE mcg_RAE 3
Vitamin A, IU IU 54
Vitamin E
(alpha-tocopherol) mg 0.18
Vitamin K
(phylloquinone) µg 2.2
Lipids
Fatty acids,
total saturated g 0.028
Fatty acids, total
monounsaturated g 0.007
Fatty acids, total
polyunsaturated g 0.051
Cholesterol mg 0
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