An Apple A Day – Keeps the Doctor Away

June 4, 2011

Dieting, Healthy Life, Vitamins

Apples are packed with essential vitamins that the body needs to stay healthy and fit.

Apples are often eaten raw, excepting the seeds, which are slightly poisonous, the whole fruit including the skin is suitable for human consumption. Varieties bred for this purpose are termed dessert or table apples.

Apple vitamins help to ensure lasting well-being, and when consumed through food promote a more natural alternative to supplements.Apples

Apples

Apples

Apples can be canned or juiced. They are milled to produce apple cider - non-alcoholic, sweet cider and filtered for apple juice. The juice can be fermented to make cider - alcoholic, hard cider, ciderkin, and vinegar. Through distillation, various alcoholic beverages can be produced, such as applejack, Calvados and apfelwein. Pectin and apple seed oil may also be produced.

Apples are an important ingredient in many desserts, such as apple pie, apple crumble, apple crisp and apple cake. They are often eaten baked or stewed, and they can also be dried and eaten or reconstituted (soaked in water, alcohol or some other liquid) for later use. Pured apples are generally known as apple sauce. Apples are also made into apple butter and apple jelly. They are also used (cooked) in meat dishes.

This table shows nutritional information about the apple.

The figures are based on raw apples, with skin and are from the United States Department of Agriculture National Nutrient Database for Standard Reference.

Nutrient Units Value per
100 grams of
edible portion
Sample
Count
Std.
Error
1 large (3-1/4&quot dia) (approx 2 per lb)
——-
212 g
1 medium (2-3/4&quot dia) (approx 3 per lb)
——-
138 g
1 small (2-1/2&quot dia) (approx 4 per lb)
——-
106 g
Proximates
Water
g
83.93
126
0.189

177.932

115.823

88.966

Energy
kcal
59
0
&#160

125.080

81.420

62.540

Energy
kj
247
0
&#160

523.640

340.860

261.820

Protein
g
0.19
119
0.003

0.403

0.262

0.201

Total lipid (fat)
g
0.36
35
0.039

0.763

0.497

0.382

Ash
g
0.26
116
0.005

0.551

0.359

0.276

Carbohydrate, by difference
g
15.25
0
&#160

32.330

21.045

16.165

Fiber, total dietary
g
2.7
0
&#160

5.724

3.726

2.862

Minerals
Calcium, Ca
mg
7
34
0.519

14.840

9.660

7.420

Iron, Fe
mg
0.18
119
0.019

0.382

0.248

0.191

Magnesium, Mg
mg
5
114
0.100

10.600

6.900

5.300

Phosphorus, P
mg
7
114
0.232

14.840

9.660

7.420

Potassium, K
mg
115
74
2.561

243.800

158.700

121.900

Sodium, Na
mg
0
47
0.064

0.000

0.000

0.000

Zinc, Zn
mg
0.04
15
0.007

0.085

0.055

0.042

Copper, Cu
mg
0.041
119
0.002

0.087

0.057

0.043

Manganese, Mn
mg
0.045
119
0.003

0.095

0.062

0.048

Selenium, Se
mcg
0.3
7
0.076

0.636

0.414

0.318

Vitamins
Vitamin C, total ascorbic acid
mg
5.7
25
0.766

12.084

7.866

6.042

Thiamin
mg
0.017
6
0.000

0.036

0.023

0.018

Riboflavin
mg
0.014
6
0.001

0.030

0.019

0.015

Niacin
mg
0.077
6
0.028

0.163

0.106

0.082

Pantothenic acid
mg
0.061
6
0.004

0.129

0.084

0.065

Vitamin B6
mg
0.048
7
0.004

0.102

0.066

0.051

Folate, total
mcg
3
23
0.611

6.360

4.140

3.180

Folic acid
mcg
0
0
&#160

0.000

0.000

0.000

Folate, food
mcg
3
23
0.611

6.360

4.140

3.180

Folate, DFE
mcg_DFE
3
0
&#160

6.360

4.140

3.180

Vitamin B12
mcg
0.00
0
&#160

0.000

0.000

0.000

Vitamin A, IU
IU
53
6
11.878

112.360

73.140

56.180

Retinol
mcg
0
0
&#160

0.000

0.000

0.000

Vitamin A, RAE
mcg_RAE
3
6
0.594

6.360

4.140

3.180

Vitamin E
mg_ATE
0.320
0
&#160

0.678

0.442

0.339

Tocopherol, alpha
mg
0.32
0
&#160

0.678

0.442

0.339

Lipids
Fatty acids, total saturated
g
0.058
0
&#160

0.123

0.080

0.061

4:0
g
0.000
0
&#160

0.000

0.000

0.000

g
0.000
0
&#160

0.000

0.000

0.000

g
0.000
0
&#160

0.000

0.000

0.000

g
0.000
0
&#160

0.000

0.000

0.000

g
0.001
1
&#160

0.002

0.001

0.001

g
0.002
1
&#160

0.004

0.003

0.002

16:0
g
0.048
4
&#160

0.102

0.066

0.051

18:0
g
0.007
4
&#160

0.015

0.010

0.007

Fatty acids, total monounsaturated
g
0.015
0
&#160

0.032

0.021

0.016

16:1 undifferentiated
g
0.001
1
&#160

0.002

0.001

0.001

18:1 undifferentiated
g
0.014
4
&#160

0.030

0.019

0.015

20:1
g
0.000
0
&#160

0.000

0.000

0.000

22:1 undifferentiated
g
0.000
0
&#160

0.000

0.000

0.000

Fatty acids, total polyunsaturated
g
0.105
0
&#160

0.223

0.145

0.111

18:2 undifferentiated
g
0.087
4
&#160

0.184

0.120

0.092

18:3 undifferentiated
g
0.018
4
&#160

0.038

0.025

0.019

18:4
g
0.000
0
&#160

0.000

0.000

0.000

20:4 undifferentiated
g
0.000
0
&#160

0.000

0.000

0.000

20:5 n-3
g
0.000
0
&#160

0.000

0.000

0.000

22:5 n-3
g
0.000
0
&#160

0.000

0.000

0.000

22:6 n-3
g
0.000
0
&#160

0.000

0.000

0.000

Cholesterol
mg
0
0
&#160

0.000

0.000

0.000

Phytosterols
mg
12
0
&#160

25.440

16.560

12.720

Amino acids
Tryptophan
g
0.002
1
&#160

0.004

0.003

0.002

Threonine
g
0.007
2
&#160

0.015

0.010

0.007

Isoleucine
g
0.008
2
&#160

0.017

0.011

0.008

Leucine
g
0.012
2
&#160

0.025

0.017

0.013

Lysine
g
0.012
2
&#160

0.025

0.017

0.013

Methionine
g
0.002
2
&#160

0.004

0.003

0.002

Cystine
g
0.003
1
&#160

0.006

0.004

0.003

Phenylalanine
g
0.005
2
&#160

0.011

0.007

0.005

Tyrosine
g
0.004
2
&#160

0.008

0.006

0.004

Valine
g
0.009
2
&#160

0.019

0.012

0.010

Arginine
g
0.006
2
&#160

0.013

0.008

0.006

Histidine
g
0.003
2
&#160

0.006

0.004

0.003

Alanine
g
0.007
2
&#160

0.015

0.010

0.007

Aspartic acid
g
0.034
2
&#160

0.072

0.047

0.036

Glutamic acid
g
0.020
2
&#160

0.042

0.028

0.021

Glycine
g
0.008
2
&#160

0.017

0.011

0.008

Proline
g
0.007
2
&#160

0.015

0.010

0.007

Serine
g
0.008
2
&#160

0.017

0.011

0.008

Other
Caffeine
mg
0
0
&#160

0.000

0.000

0.000

Theobromine
mg
0
0
&#160

0.000

0.000

0.000

There is evidence that in vitro apples possess phenolic compounds which may be cancer-protective and demonstrate antioxidant activity. The predominant phenolic phytochemicals in apples are quercetin, epicatechin, and procyanidin B2.
Apple juice concentrate has been found to increase the production of the neurotransmitter acetylcholine in mice, providing a potential mechanism for the “prevention of the decline in cognitive performance that accompanies dietary and genetic deficiencies and aging.” Other studies have shown an “alleviation of oxidative damage and cognitive decline” in mice after the administration of apple juice.

Not only vitamins, apple is also a power house of beneficial minerals and elements. It helps keeping teeth cleaner and gum stronger and it also works to lower down cholesterol. The fruit is antiviral in nature. It detoxifies the body, reduces skin disorders and helps in treating constipation and diseases such as obesity, headache, arthritis, bronchial asthma, inflammation of the bladder, gonorrhea, anemia, tuberculosis, neuritis, insomnia, catarrh, gallbladder stones, worms, halithosis and pyorrhea. Regarding the various vitamins in apples, due to which, this amazing fruit bears its medicinal properties, here is a section for your reference!

Talking about apple cider vitamins, they also include vitamin C, vitamin E, vitamin, A, vitamin P ( maintains the resistance of cell and capillary walls to permeation), vitamin B1, vitamin B2 and vitamin B6.

So, this is where I would take your leave now. Hope the description on vitamins in apples have provided adequate and the required information.

References: http://en.wikipedia.org/wiki/Nutritional_information_about_the_apple



This site is for information and support only and NOT a substitute for professional diagnosis and treatment!
apples, supplements, vitamin

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