Botanically, the apple tree (Malus pumila, commonly and erroneously called Malus domestica) is a deciduous tree in the rose family best known for its sweet, pomaceous fruit, the apple. Originating from Central Asia, apple is cultivated worldwide as a fruit tree.
The apple fruit is packed with rich phyto-nutrients, antioxidants, flavanoids, and dietary fiber which may help reduce the risk of developing heart diseases, cancer, diabetes and hypertension.
This article provides nutritional facts about the apple fruit, its possible health benefits and risks.
A. Nutritional profile of Apple fruits:
Apples, with skin (edible parts) nutritional value per 100 grams| Energy - 52 kcal | Carbohydrates - 13.81 g |
| Fat - 0.17 g | Protein - 0.26 g |
| Water - 85.56 g | Sodium - 1 mg |
| Beta-carotene - 27 μg | Lutein and zeaxanthin - 29 μg |
| Thiamin (vitamin B1) - 0.017 mg | Vitamin A equiv - 3 μg |
| Riboflavin (vitamin B2) - 0.026 mg | Niacin (vitamin B3) - 0.091 mg |
| Pantothenic acid (vitamin B5) - 0.061 mg | Vitamin B6 - 0.041 mg |
| Folate (vitamin B9) - 3 μg | Vitamin C - 4.6 mg |
| Vitamin E - 0.18 mg | Vitamin K - 2.2 μg |
| Calcium - 6 mg | Iron - 0.12 mg |
| Magnesium - 5 mg | Manganese - 0.035 mg |
| Phosphorus - 11 mg | Potassium - 107 mg |
Note: the average size of an apple is 150 grams
Source: USDA
B. Health Benefits:
A series of research suggests that including apple in your daily food, is essential for good health.1) Improving neurological health
A 2006 study published in the journal Experimental Biology and Medicine found that quercetin (one of the antioxidants found abundantly in apples) was one of two compounds that helped to reduce cellular death that is caused by oxidation and inflammation of neurons.Another study presented at the same conference and published in the Journal of Alzheimer's Disease suggested that apple juice consumption may increase the production of essential neurotransmitter acetylcholine in the brain, resulting in improved memory among mice who have Alzheimer's-like symptoms.
According to MNT, both studies were funded by unrestricted grants provided by the U.S. Apple Association and Apple Products Research and Education Council.
Also, a study published in the Journal of Food Science in 2008 suggests that apples may protect neuron cells in human, against oxidative stress-induced neurotoxicity and may help prevent the risk of neurodegenerative disorders such as Alzheimer's disease.
2) Reduce risk of stroke
A study involving about 9,208 men and women showed that those who ate apples for 28-year had the lowest risk for stroke. The researchers concluded that the intake of apple fruits is related to a decreased risk of thrombotic stroke.3) Reduce level of bad cholesterol
Apples contain pectin, a soluble type of fibre which helps to block the absorbtion of cholestrol (according to WebMD) by using it, instead of storing it. Hence, it reduces the level of LDL or "bad" cholesterol.4) Diabetes
Apples may also help reduce the risk of developing diabetes. A 2012 study published in the American Journal of Clinical Nutrition found that apples, as well as pears and blueberries contain an antioxidants called, anthocyanins which help to lower risk of developing type 2 diabetes.5) Fights Cancer
According to a series of studies in 2007 conducted by prominent Cornell researcher Rui Hai Liu, apples contain an additional compound called triterpenoids, which help to prevent liver, colon and breast cancer.6) Control Obesity
In a recent study with mice, researchers found that apples contain ursolic acid, which was linked to a lower risk of obesity. This is because Ursilic acid boosts calorie burn and increases muscle and brown fat, HuffPost UK reported.7) Lower Blood Pressure
Apples contain polyphenols, which have antioxidant effects. Many of these are concentrated in the peel. One of these polyphenols is a flavonoid called epicatechin, which may lower blood pressure.8) Fight Asthma
Apples contain flavonoid called quercetin, which may help regulate immune responses, reduce inflammation and protect against asthma.
C. Health Risks:
1. While there are No serious side effects associated with consumption of apples, eating too many of its seeds can be fatal. This is because, apple seeds contain cyanide, which is a powerful poison.
2. Apples could cause damage to teeth as they are fairly acidic. According to a study led by Professor David Bartlett at the King's Dental Institute, "snacking on acidic foods throughout the day is the most damaging, whilst eating them at meal times is much safer. It's not what you eat it's how you eat it - an apple a day is good, but taking all day to eat the apple can damage teeth."
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Photos: hdwallpappers