What vitamins are in an apple and how are they useful to a person? Which apples contain the most vitamins.
One of the most delicious and healthy fruits is an apple. The wild apple tree was one of the first trees cultivated by man. Its founders are the inhabitants of Asia Minor. Subsequently, it was brought to the territory of Egypt and Palestine, and later to Ancient Greece and Rome. From history it is known about the existence of at least 25 varieties of apple trees in the 2nd century BC. Today it is the most eaten fruit in the world.
Vitamins and trace elements in apples
calorie content of apples per 100 g is 47 kcal, as well as:
- proteins: 0.4 g
- fat: 0.4 g
- carbohydrates: 9.8 g
- dietary fiber: 1.8 g
These fruits are valuable natural source of vitamin C. Moreover, in sour and green apples it is more than in red ones. Vitamin C found in apples contributes to:
- Strengthening the walls of blood vessels.
- Reducing their permeability to toxins.
- Rapid rehabilitation of the body after illness.
In addition, apples are rich in natural antibiotics - phytoncides, which have a detrimental effect on Staphylococcus aureus, influenza viruses, dysentery pathogens.
Apples are high in malic, tartaric and citric acids, which, together with tannins, prevent the processes of fermentation and putrefaction in the intestines. With the help of these acids, the intestines are restored and bloating ceases to act. In addition, it has been proven that apples contain substances that stop the growth of cancer cells in the liver and intestines.
Tannins help in the prevention of gout and urolithiasis. With the help of these substances, uric acid salts do not precipitate, therefore, in the case of uric acid diathesis, they not only treat, but are also an excellent prophylactic against urolithiasis.
Iron in apples helps with anemia in children and adults, especially in pregnant women. This microelement is noted for its high bioavailability.
Potassium these fruits contain 11 times more than sodium. This means that apples are good as a mild diuretic and help reduce swelling in the body.
Pectins contained in apples counteract toxic substances. Therefore, they are very useful for those who work in hazardous industries, where salts of heavy metals and radioactive substances are concentrated. Thanks to pectin, excess cholesterol in the liver binds and is excreted.
The peel is high in the antioxidant quercetin., the action of which, together with vitamin C, does not allow free radicals to harm the body.
It is known that iodine in apples much more than in any other fruit, second only to seafood. Grapefruits, oranges and bananas contain 7-10 times less iodine than apples. It follows that they are an excellent prevention of thyroid diseases.
Apples - useful properties
The health benefits of apples have long been proven. They effectively help lower blood cholesterol. All its useful properties are contained in fibers and pectin. One medium apple contains 3.4 g of fibers together with the peel, which is 10% of the norm of fibers per day that our body needs. With the help of fibers, harmful cholesterol is removed from the body, thus reducing the risk of blockage of blood vessels, as well as the occurrence of heart attacks.
What are the health benefits of apples?
- This fruit has bactericidal and anti-inflammatory properties, it is good to use them for disorders of the gastrointestinal tract, colitis, dysentery, constipation.
- Recommended for chronic cholecystitis and sluggish digestion, because they have a choleretic, diuretic and mild laxative.
- Apple compote helps to eliminate stress and calm the nervous system.
- The metabolism in the body is normalized.
- Good for diets. By regularly eating this fruit, you can lose weight, as they do not allow carbohydrates to turn into fats. But the apple diet itself can be harmful, as will be discussed below. The energy value (calorie content) of an apple with a diameter of 5 cm and a weight of 95 grams is 42.7 kcal.
- Their use reduces the risk of atherosclerosis due to the presence of magnesium salts, ascorbic acid and pectin in them.
- Insoluble fibers prevent constipation and reduce the risk of colon cancer.
The harm of apples to the body
- With long-term adherence to the apple diet, disruption of the gastrointestinal tract, as well as exacerbation of colitis, is possible. Those who suffer from gastritis and duodenal ulcers should not get too carried away with the apple diet.
- People suffering from diseases of the cardiovascular system should refrain from eating varieties of red apples. Green apples are healthier.
- Tooth enamel may suffer due to the action of fruit acids. Therefore, after eating them, you should rinse your mouth with water.
Are apple pits harmful?
The seeds of apples contain hydrocyanic acid, which is a potent poison for our body. In the case of eating a very small amount of apple seeds in order to replenish iodine in the body, this does not threaten anything. However, don't overuse them.
Video about the beneficial properties of apples:
An apple is a popular low-calorie product (48 kcal per 100 g) that is part of many diets, contributing to natural weight loss. This fruit provides the body not only with a large amount of fiber, but also with healthy elements. Minerals and vitamins in apples are stored with proper storage throughout the year, which makes this fruit an indispensable source of trace elements, both in summer and in winter.
To improve the human body and replenish the reserves of essential trace elements and vitamins, it is enough to eat 3-4 apples every day, since this amount of fruit contains the necessary daily amount of elements.
What vitamins and minerals are found in apples and what benefits do they bring to humans? It is with the help of this fruit that you can protect yourself from beriberi, especially with diets and in the autumn-spring period.
The benefits of apples lie in their healing properties, which help the body cope with many ailments and prevent the occurrence and development of many diseases. The minerals contained in this and, with systematic use, contribute to:
- Lowering cholesterol levels;
- Normalization of the digestive function;
- Elimination of beriberi;
- Slowing down the development of cancer cells;
- General strengthening of the body;
- Activation of brain functions;
- Cleansing the body of toxins and toxins.
And how much benefit citric, tartaric and malic acids, which are found in apples of any variety, bring to a person. Thanks to these acids, you can get rid of urolithiasis, defeat osteochondrosis and kidney disease. Tartanic acid prevents the formation of fat cells from carbohydrates, which prevents obesity. No wonder most nutritionists advise that at the first feeling of hunger there is this fruit, which includes folic acid, which satisfies hunger.
The composition of the apple is balanced, as it contains all the necessary minerals and vitamins that help to raise the human immune system and increase the body's defenses. Thanks to the daily consumption of these fruits, you can protect yourself from the occurrence of various pathologies and diseases.
Video from internet
Which apples have more nutrients?
For proper or dietary nutrition, apples are the most necessary and safe product. That is why it is important to know what minerals and vitamins this fruit contains. The composition of an apple is very simple: water and fibers saturated with a whole range of useful substances: folic acid, inositol, vitamins B, A, C, K, H, E, P and PP, as well as trace elements such as phosphorus, iron, magnesium, copper, calcium, zinc and potassium. The apple also contains a large amount of fiber, organic acids, sugar (in sweet varieties), carotene and pectin.
List of vitamins found in apples
- A - contributes to the implementation of metabolic processes in the body, preventing the early appearance of wrinkles, and also acts as natural antibiotics, resisting infections;
- B1, B5, B6 and B9 - activate mental activity and protect the cells of the nervous system;
- B2 and PP - cleanse the body and improve blood circulation;
- C - increases tone, improves well-being and the state of the immune system;
- K - promotes digestion and healing of wounds on the skin;
- E - strengthens the capillaries and ensures the functioning of the muscles.
The chemical composition of this fruit is changeable, which depends on the conditions of storage and cultivation, the degree of maturity and variety of fruits. It should be remembered which apples are more useful, which will allow you to saturate your body with a large amount of useful substances:
- Wild-growing - a large amount of tannins (anti-inflammatory) substances, fiber, pectin and starch;
- Fragrant - have increased phytoncidal (antimicrobial) properties;
- Acidic - contain a large amount of vitamin C.
A green apple contains many more useful elements than a red one, especially iron. There is much more sugar in red fruits than in green ones, and, consequently, glucose, which helps to eliminate fatigue, giving a person energy.
And most importantly, you can eat apples as much as you want and not be afraid to harm your body, provided that there are no diseases such as gastritis, colitis, peptic ulcer of the stomach and duodenum. With a tendency to allergic reactions, it is better to eat green varieties of apples.
Vitamins and minerals in 100 grams of apple
vitamins |
||
| Vitamin A | 0,005 | mg |
| Vitamin B1 | 0,03 | mg |
| Vitamin B2 | 0,02 | mg |
| Vitamin B5 | 0,07 | mg |
| Vitamin B6 | 0,08 | mg |
| Vitamin B9 | 0,002 | mg |
| Vitamin C | 10 | mg |
| Vitamin E | 0,0002 | mg |
| Vitamin K | 0,002 | mg |
| Vitamin PP | 0,3 | mg |
Properly prepared jams, dried fruits, juices and compotes from apples retain a greater amount of useful nutrients, but the maximum amount of vitamins and minerals can only be obtained from freshly picked fruits, the composition of which is not subject to any changes.
Rules for eating apples
- Despite all the benefits of the vitamins that make up these fruits, you should not eat them immediately after the main meal, as this can lead to oxidation and fermentation in the stomach. Apples should be eaten 2-4 hours after eating, which will allow better absorption of useful substances.
- In order to absorb the vitamins found in apples in the amount they contain, you need to eat them on an empty stomach, about 30 minutes before the main meal. This method is indispensable for those who want to lose weight or give their body harmony.
- It is difficult to imagine how much effort people need to make in order to lose weight: exercise, strict diets, various medications. With the help of an apple fasting day, you can not only lose extra pounds without harm to health, in a short period of time, but also strengthen your health, since the fruits contain only useful elements. The principle of the diet is to eat only apples (1.5 kg), for one day a week.
Apples are the most common fruit in the world, grown on every continent, and there are thousands of varieties. The health benefits of apples are due to their excellent composition, which contains vitamins, minerals, as well as organic acids.
Apples are a hypoallergenic fruit, for this reason applesauce is used as the first feeding for babies, and apple juice and compote from dryers, the benefits of which are known to every mother, are the first allowed children's drinks after breast milk.
Historical facts
In various cultures and eras, the apple symbolized fertility, health, wealth. There are many tales and legends where this fruit is mentioned. Everyone knows the Ancient Greek myth about the “Apple of Discord” given by Paris to the goddess Aphrodite for a promise to help steal the beautiful Helen, as well as about the 12 feat of Hercules, where we are talking about golden fruits. In Slavic legends and fairy tales, rejuvenating apples are also present, and in rituals they were often used for washing.
To date, there are no legends about apples and no books are written, except for culinary ones, since the dishes in which this fruit is used cannot be counted and almost every country has its own traditional treat with apples. For example, strudel, charlotte, baked goose with apples, in caramel, as well as drinks such as cider, grappa, apple wine, or just juice.
Biochemical composition
The benefits of apples for the human body are associated with their composition rich in fiber, pectin and minerals.
The nutritional value
Despite the high content of sugars, these fruits are a dietary product, since 80% consists of water. The average calorie content of a product in 100 grams is 47 kcal, which the body receives from the following substances:
| per 100 grams of product | nutrient content g |
|---|---|
| Squirrels | 0.4 |
| Fats | 0.4 |
| Carbohydrates | 9.8 |
| Alimentary fiber | 1.8 |
| organic acids | 0.8 |
| Water | 85.7 |
| unsaturated fatty acids | 0.1 |
| Saturated fatty acids | 0.1 |
| Sugar | 9 |
| Starch | 0.8 |
| Ash | 0.5 |
vitamins
What vitamins are found in apples, see the table:
| per 100 grams of product | vitamin content mg |
|---|---|
| Vitamin A | 0.005 |
| Vitamin B1 | 0.03 |
| Vitamin B2 | 0.02 |
| Vitamin B5 | 0.07 |
| Vitamin B6 | 0.08 |
| Vitamin B9 | 0.002 |
| Vitamin C | 10 |
| Vitamin E | 0.0002 |
| Vitamin K | 0.002 |
| Vitamin PP | 0.3 |
Minerals
What minerals are in apples, see the table:
| per 100 grams of product | mineral content mg |
|---|---|
| Calcium | 16 |
| Potassium | 278 |
| Iron | 2.5 |
| Zinc | 0.15 |
| Magnesium | 9 |
| Phosphorus | 11 |
| Sulfur | 5 |
| Chlorine | 2 |
| Bor | 0.25 |
Benefit for health
Nutritionists recommend eating one fresh apple daily for health, thereby covering 20% of the body's daily need for vitamins and minerals. Oven-baked, pitted, soaked, dried or compote, they are also good for humans.
Healing properties:
- Green apples are useful for diabetics, as they lower and normalize blood sugar levels.
- They give strength and strengthen the immune system, and in combination with honey, their beneficial properties are doubled.
- They lower the level of cholesterol in the blood, normalize blood pressure, normalize the permeability of the walls of blood vessels. Rich in fiber, they improve bowel function, eliminate constipation.
- The content of chlorogenic acid improves liver function, cleanses the ducts from stagnant bile.
- are contained in significant amounts and help the body cope with a number of diseases, for example, iron prevents the development of anemia, iodine as a prevention of thyroid diseases, as well as potassium and magnesium, normalize metabolic processes in the body, help resist stress. It is recommended to regularly bake fruit in the oven or cook and drink compote from dried fruits.
- The tannins contained in the skins are a good prevention of urolithiasis, and also strengthen the walls of blood vessels.
- A number of nutritionists recommend eating the fruit, completely including the seed box and bones. This is due to the fact that the bones contain vitamin B17 amygdalin, which contributes to the prevention of cancer. Although some experts question such properties of the bone, arguing that such an "anti-cancer" effect has no scientific justification.
- Juicy and crunchy fruits contribute to rapid saturation, cleanse the body of toxins and normalize metabolism. It is useful to do fasting apple days 2-3 times a month.
Apples are useful not only in their raw form, you can cook a lot of dishes from them, as well as blanks. For example, dried fruits will perfectly help you out in winter - both adults and children love tasty and healthy compote. However, you should not abuse these fruits, because along with useful properties, they can bring some harm and also have some contraindications. So, green fruits harm the body with high acidity.
Nutritionists also note that the raw product is harmful at night, because it gives vigor and does not contribute to restful sleep at all.
Baked apples
In a number of diets, during the rehabilitation period, with intestinal infections and gastritis, doctors recommend including baked fruits or compote in the menu, the benefits of which lie in good digestibility, the energy they give the body, because they contain pectin. In this form, the fruit does not irritate the mucous membrane and is quickly digested, absorbed almost completely.
And also for babies up to a year old, it is preferable to cook baked apples in the oven, since fresh ones can harm a large amount of ascorbic acid, which irritates the gastric mucosa. It is worth giving preference to green and yellow varieties, as red ones can cause allergies.
soaked apples
Soaked apples are not only not harmful, they are very useful. A special way of harvesting fruits for the winter is soaking in oak tubs, with the addition of wild berries and leaves, which gives a specific taste and aroma. Soaked fruits retain for a long time almost all the useful substances characteristic of fresh ones, and also in the process of harvesting they produce tannin, which contributes to the removal of stones, which is a prophylactic against periodontal disease.
Dry compote
Dried fruits, in addition to excellent taste, can also bring great benefits to human health, a decoction of dried fruits (compote) strengthens the immune system. Dried fruits contain almost all the vitamins found in fresh apples. For example, dried fruit compote is prescribed for atherosclerosis, as well as for constipation. Compote from dryers is harmful if you have stomach problems.
Apples are healthy and tasty fruit, and most importantly, it grows in our family, which means it is more accessible, and at the same time contains even more vitamins and minerals than, for example, exotic, more expensive citrus fruits.
An apple is one of the most delicious and affordable fruits. overestimate useful properties of apple it is practically impossible for a person: this is a real treasure trove of vitamins and microelements, the balance of which in the body contributes to its rejuvenation and is the basis of strong immunity. Healthy apple contains: water - 80-90%; fiber - 0.6%; sugar - 5-15%; carotene; pectin - 0.27%; starch - 0.9%; folic and organic acids; vitamins - A, B1, B2, B3, C, E, P, PP, K; trace elements - sodium, phosphorus, potassium, sulfur, copper, zinc, calcium, aluminum, fluorine, chromium, iron, magnesium, molybdenum, nickel, boron, vanadium, manganese.
vitamins in apples
Apples are useful absolutely everyone - both healthy people and those who suffer from various diseases. Freshly picked apples are rich in vitamins. Let's figure out what benefits of apple vitamins and minerals:
- Vitamin A apples have 50% more than oranges - this vitamin helps protect against colds and other infections and maintains good eyesight.
- Vitamin G or B2 more in apples than in any other fruit. It is called the "vitamin of appetite" and ensures normal digestion and growth, maintains the integrity of the nervous system.
- Vitamin C- one sour apple is a quarter of the daily vitamin requirement; the best remedy for the prevention of infectious diseases, beriberi and anemia, an indispensable element in the synthesis of collagen, regulation of blood clotting, normalization of blood vessels. Thanks to vitamin C, apples have an anti-inflammatory effect. Vitamin C has a beneficial effect on the immune system, strengthens the walls of blood vessels, reduces their permeability to toxins, relieves swelling, and promotes rapid recovery after a long illness.
- Potassium- This microelement is a mild diuretic. It helps to relieve swelling of the body, regulates the fluid content and normalizes the work of the kidneys.
- Iron- is the best remedy for anemia. Moreover, the distinctive quality of iron in apples is its good biological digestibility. Iron-rich apples are especially beneficial for children and pregnant women.
- Phosphorus- effectively stimulates brain activity and is an indispensable element for eliminating insomnia.
- Zinc- a great helper in strengthening the immune system. In addition, zinc assists in weight loss.
- Pectins- give the body resistance to heavy metal salts, toxic and radioactive substances (especially indicated for workers in hazardous industries), and also remove excess cholesterol from the liver.
- Iodine- its amount in apples is much greater than in any other fruit (apples are second only to seafood in iodine), an excellent prophylactic for thyroid diseases.
- Magnesium salts- reduce the risk of atherosclerosis.
- Tannins- a good prophylactic for urolithiasis, gout.
- Folic acid- dulls the feeling of hunger, which is why apple fasting days are so popular and useful.
- organic acids- apple, wine, lemon: interfere with fermentation processes in the intestines, prevent flatulence and bloating.
IMPORTANT: The more apples lie, the less vitamins there are. It is best to use fresh fruits in their natural form or grated on a coarse grater. The most useful are small, sour and wild apples. They contain ten times more nutrients than glossy fruits. Of course, fresh apples are the most useful, but even during heat treatment they do not lose their nutritional and energy value.
Useful properties of apples
- Benefits of Apples to Protect Against Alzheimer's Disease
Studies in mice have shown that fresh apple juice protects against brain aging, thereby preventing the onset of Alzheimer's disease. Mice heavily fed apples had higher levels of acetylcholine, a neurotransmitter associated with memory functions. The results of mice on a diet with increased consumption of apples, when passing the maze, were higher than the results of the same test in mice not consuming apples. Thus, apples are useful for improving and preserving memory, as well as preventing Alzheimer's disease.
- Useful properties of apples for cancer prevention
Scientists from the American Association for Research on Cancer concluded that regular consumption of apples can reduce the likelihood of pancreatic cancer by 23%. Scientists from Cornell University have found that the skin of apples contains compounds that prevent the growth of cancer cells in the liver, breast and colon. Previous studies have shown that freshly squeezed apple juice, actively included in the diet of rats, prevents them from developing breast cancer. In rats that ate 6 apples a day, the risk of developing breast cancer was reduced by 44%.
- Useful properties of apples to protect against cholesterol
Apples are useful for preventing high cholesterol levels. Even if the level is already elevated, eating apples leads to its decrease. After all, the soluble fibers contained in apples bind fats in the intestines, which protects against cholesterol and helps to reduce it. If you eat 2 apples a day, you can quickly reduce cholesterol levels by 16%. And the apple diet reduces blood cholesterol by 30%.
- The benefits of apples for the cardiovascular system
Sour apples are richer in vitamin C, they have a beneficial effect on the immune system, strengthen the walls of blood vessels, reduce their permeability to toxins, relieve swelling, and promote rapid recovery after a long illness. Apples are beneficial for low blood pressure and hardening of the vessels, because they are a powerful blood purifier. Apples are good for the heart and blood vessels, because the less cholesterol, the healthier the cardiovascular system. If the vessels are clogged with cholesterol, there is a high probability of developing coronary heart disease. An apple protects against cholesterol by lowering its level.
- Useful properties of apples for the gallbladder
Eating at least one apple a day protects against the formation of gallstones. Apples contribute to the prevention of gallbladder diseases: having a mild choleretic effect, they help prevent cholelithiasis and cholecystitis. If you already have problems with the gallbladder, then do not forget to use freshly squeezed apple juice - half a glass or a glass 15-30 minutes before meals.
- Benefits of apples to protect against diabetes
Apples have a tonic, encouraging, refreshing effect on the body. Fruits with a low sugar content affect fluctuations in blood sugar, they are indicated for patients with diabetes. Women who eat at least one apple a day are 28% less likely to develop type 2 diabetes. The soluble fiber in apples reduces blood sugar fluctuations.
- Useful properties of apples for postmenopausal women
Only the apple contains the flavonoid phloridzin, which increases bone density. And this is very important for women in this period, characterized by the risk of developing osteoporosis. Apples also contain boron, which also strengthens bones.
- Useful properties of apples for asthma
A study by the Nottingham Research Institute found that eating 5 apples a week can help reduce levels of respiratory disease (including asthma). Studies have also shown that children with asthma are more likely to tolerate the disease if they regularly drink apple juice. It is very useful for pregnant women to eat a lot of apples - thanks to apples, the risk of developing asthma in future children is reduced.
- Useful properties of apples for digestion
The fiber that the apple is rich in improves digestion. They are equally effective for constipation (fiber cleanses the intestines) and diarrhea (fiber absorbs excess moisture). The benefits of apples are in the normalization of stools. Apples contain such important natural acids as malic, tartaric and citric, and in combination with the same tannins, these acids stop the processes of decay and fermentation in the intestines, make it possible not to feel flatulence, bloating, promote natural cleansing and restoration of the intestines. A healthy gut is the key to longevity and health. Thanks to pectin, apples act as a very mild and completely safe laxative. To prevent constipation, it is best to eat one or two sour apples on an empty stomach in the morning. What's more, apples have been proven to contain substances that stop the growth of cancer cells in the intestines and liver. So for problems with the intestines, in addition to 1-2 apples on an empty stomach, it will be useful to eat 1-2 apples during the day.
- Useful properties of apples against excess weight
Apples are low in calories. 100 g of a fresh apple contains only 47 kcal. The product is practically devoid of fat, but it contains carbohydrates, which allows a person who has consumed an apple to maintain a feeling of satiety for a long time. Great for those who want to lose weight and those who are on a diet. 100 g of baked apples contain almost 66 kcal and will also not harm the figure. But there are 253 kcal in 100 g of dried apples, so you should not get carried away with them if you want to maintain your weight.
- Benefits of apples for the liver
Apples cleanse this organ - by eating apples, we thereby carry out a detoxification procedure for our liver. What's more, apples have been proven to contain substances that stop the growth of cancer cells in the intestines and liver.
- Apples - for healthy teeth
Gnawing an apple after a meal, especially a carbohydrate one, we clean the plaque from the teeth and clean the interdental spaces. This protects our teeth from caries. Of course, an apple will not replace a toothbrush, but during the day, a hard apple does a good job of cleaning your teeth.
The benefits of baked apples
The benefits of baked apples no less than just plucked from a branch. Baked apples are a healthy dessert. Primarily, baked apples are recommended to people suffering from digestive problems, constipation and dysbacteriosis. During heat treatment, this fruit, although it loses some of the vitamins, is much better absorbed by the body, which ultimately leads to a more effective restoration of the composition of blood and lymph, as well as the rapid absorption of bacteria in the intestines. This property of baked apples is especially valuable during the rehabilitation period after abdominal operations, as well as for gastritis and stomach ulcers.
In the autumn-winter period - the time of numerous acute respiratory infections, tonsillitis, laryngitis and other diseases of the throat and respiratory system, simple baked apples which, in addition to the rich vitamin and mineral composition, is to quickly reduce cough and relieve sore throat. In addition, such a dish is easy to use even with severe sore throat and difficult to eat solid food.
And finally baked apples - a tasty and healthy treat in itself contains a minimum of calories and at the same time helps to remove cholesterol from the body and safely reduce excess weight.
The benefits of dried apples
Dried apples will provide invaluable benefits to human health. With this method of harvesting fruits, almost all the useful substances contained in them are preserved, and the shelf life of dried products is practically unlimited. The benefits of dried apples is the high content of carbohydrates in them - the main source of energy necessary for the functioning of the body. Dried apples are recommended for children and people with an active lifestyle during spring beriberi, as well as for women during pregnancy and breastfeeding. The list of diseases in which a small amount of dried apples should be included in a person’s daily diet can be continued endlessly: these are thrombophlebitis, hypertension, and chronic cough, as well as diseases of the cardiovascular system, intestines and endocrine system.
However dried apples, benefits and harms which also depend on changes in their chemical composition, are not recommended for people suffering from obesity and diabetes. The reason for this ban is the high (up to 12%) content of various types of sugar in them: fructose, glucose and sucrose, thanks to which dried apples will be an excellent substitute for sweets for your child.
The advantages of dried apples in winter far exceed the beneficial properties of kiwi and other tropical fruits, while almost everyone can prepare this product on their own.
Harm and contraindications of apples
No matter how valuable apples are for the prevention of various diseases and the normalization of metabolism in the body, their beneficial properties and contraindications are individual for each person. With caution, the use of apples should be taken by people prone to allergies, as well as those suffering from diabetes; regular eating of apples can also affect the condition of tooth enamel. And, of course, the benefits and harms of an apple depend on the balance of your diet: you should not abuse the currently so fashionable “apple diets” for quick and effective weight loss. Consult your doctor!
Earlier on the topic:An apple is the most common fruit, everyone has tried it, but not everyone thinks about how useful it is. Knowledge regarding the composition of this product is limited to a few points (iron, fiber), a rare person knows what vitamins are actually in apples. The tree grows all over the world and there are more than 7000 varieties of it. The low-calorie fruit is used in a variety of ways: in cooking, in cosmetology, in the diet and as an independent product.
An apple is such a nutritious fruit that if you eat 3-4 pieces, they will replenish the daily supply of useful elements in the body. This food product is in first place in popularity among fruits. It can be eaten daily. Thanks to apples, the body is healed, the work of internal organs is normalized, immunity is strengthened and, in addition, fat burning is faster.
There is an opinion that it is green apples that have the greatest amount of vitamins and minerals, but this is a misconception. The color does not affect the usefulness of the product.
Composition and useful properties
First of all, an apple is a source of fiber, which helps to normalize the functioning of the intestines and digestive tract. Thanks to fiber, the microflora is restored and inflammation in the intestines stops. But the composition of fiber is not limited, below it is indicated which vitamins a mature fruit contains.
Vitamin composition is presented in the table:
| Name | Quantity in 100 gr | Action |
| 0.3 mg | It is an antioxidant, involved in metabolic processes. It is necessary for the health of the organs of vision and skin. | |
| 0.03 mg | Thiamine is essential for the active functioning of the brain. The content of the substance is reduced by half after heat treatment of products. The element improves mood and memory. | |
| 0.07 mg | Reduces cholesterol levels, brings its level back to normal. Without this substance, the process of burning sugar and fat is impossible. Its deficiency in the body leads to a breakdown and lack of energy. | |
| 0.08 mg | Responsible for hormonal balance. Reduces the risk of heart attack, stroke and improves immunity. | |
| 0.002 mg | It is necessary for women during pregnancy, prevents the occurrence of birth defects in the child. | |
| 0.02 mg | Not a single metabolic process can do without this element, it helps the body absorb iron, thanks to which hemoglobin is synthesized. This compound has a significant effect on the work of vision, and its presence in the body is important for the normal condition of the skin, hair and nails. | |
| 10.0 mg | An apple contains a quarter of the norm of this element, which must be received per day. The substance is necessary for the prevention of infectious diseases, it is involved in the synthesis of collagen and is very important for normal blood clotting. The presence of this compound makes the fruit an anti-inflammatory and anti-allergic product. | |
| 0.3 mg | Maintains energy levels in the body, lowers blood cholesterol and prevents plaque formation. With its help, vascular cells are strengthened and the work of the heart is normalized. Promotes the elimination of toxins from the body. | |
| 0.55 mg | Prolongs youth, improves the condition of the skin and hair. Important for women, as it affects the genitals, strengthens the walls of the uterus. During pregnancy, it is needed for normal gestation, especially in the early stages. |
Trace elements that the fruit contains:
- Gland it contains quite a lot, because of this it is used as a means of prevention. This element contained in the apple is easily absorbed by the body.
- Phosphorus- affects the brain and helps to cope with insomnia.
- Potassium- Thanks to the diuretic action, it helps to cope with swelling. Its presence helps to regulate the level of fluid in the body and normalize the functioning of the kidneys.
- Iodine found in large quantities, no other fruit has such a concentration of this substance. This fact makes the apple useful in diseases of the thyroid gland.
- Zinc contained in the product is enough to strengthen the immune system, as well as speed up the fat burning process.
- Calcium- yes, this element is found not only in dairy products.
- Magnesium- responsible for the functioning of the nervous system, indispensable for stress.
The tannins contained in apples help with urolithiasis and gout. Organic acids - do not allow the fermentation process to form and prevent bloating. Pectin helps to normalize cholesterol levels in the liver, prevents heart disease and prevents atherosclerosis from developing.
Pectin is an important substance that has a bactericidal effect and helps to cope with viruses in the oral cavity. Thanks to him, the condition of the enamel and teeth in general improves. Many doctors recommend eating one apple after meals to clean the mouth and teeth. The acid that is in the product destroys a significant part of the bacteria in the mouth.
Precautions for eating apples
Many apple lovers eat the fruit completely, leaving no seeds. This is acceptable and even useful. What vitamins are found in apple seeds? First of all - amygdalin (). This substance prevents the development of cancerous tumors, increases tone and endurance. The seeds also contain potassium and iodine. However, it should be remembered that you can eat no more than 3-5 seeds per day. Amygdalin in large quantities can be dangerous.
Danger comes from fruit that is not fresh or is already rotten. When putrefied, toxins are produced. They are dangerous for the body because they can promote the development of cancer cells. If there is a small rotting spot on the fruit, it is better not to eat it. The poison that is formed in the spoiled place begins to spread throughout the fetus.
People who suffer from gastritis and ulcers need to be more careful, the acid of this product exacerbates these diseases.
Which fruit to choose?
Color and variety are not so important, but you need to know that for people who have problems with the heart and blood vessels, it is better to give preference to green fruits, and completely exclude red ones from their diet.
A green apple is richer in iron, while red apples have more sugar. It is this fact that is taken as the basis by those who say that green fruits are preferable. But before drawing such a conclusion, it must be taken into account that glucose helps eliminate fatigue and adds energy to the body. Therefore, the red fruit can also be beneficial, only in a different area.
You can use fruit of different colors, depending on preferences and personal desires, but if a person is allergic, it is better to opt for green fruits.
An apple is harmless, it can be eaten in any quantity and in any form, given how many vitamins it contains. This product, familiar to everyone, is an indispensable source of nutrients and an assistant in the fight against many diseases.
