What vitamins and minerals are in apples?

In this brief article, we are going to answer the question, “What vitamins and minerals are in apples?”

What vitamins and minerals are in apples?

Vitamins C, vitamin B2, vitamin B3, vitamin B6, vitamin K and vitamin E are found in apples. Apples are an excellent source of vitamin C. 

This potent natural antioxidant can help your body better fend against pathogens and the oxidative stress generated by free radicals. 

Apples are a great source of vitamin C since they contain a high concentration of the nutrient.

Apples are a great source of vitamin B-complex as well. Vitamins B2 (riboflavin), B3 (thiamin), and B6 are all included here because they are crucial to proper red blood cell production and nervous system function.

Apples are a good source of vitamin K. Vitamin K aids in protein synthesis, which in turn supports healthy bone growth and blood coagulation.

In comparison to these other vitamins, apples have a lower concentration of vitamin E. However, this vitamin helps support stronger immune systems and better skin.

Iron, magnesium, manganese, zinc, and copper are among the minerals that apples are deficient in. 

Apples contain a variety of minerals, the most abundant of which is potassium, followed by phosphorus and calcium.

You may increase your intake of essential minerals like calcium, potassium, and phosphorus by eating apples. 

Minerals like calcium and potassium are essential for bone and muscle health and waste elimination, among other bodily processes (phosphorus).

What are the health benefits of apples?

Nutrition

Apples, like other nutrient-dense fruits, deliver a lot of nutrition for the calories they have.

For a daily calorie intake of 2,000, the latest Dietary Guidelines for Americans advise eating 2 cups of fruit, preferably whole fruits like apples.

All of these nutrients may be found in one medium apple, which weighs around 7 ounces (200 grams).

  • There are 104 calories in this.
  • Total carbohydrates are 28 grams
  • Approximately 5 grams of fiber each day.
  • A daily dose of vitamin C at 10% of the RDA (DV)
  • 6 percent of the daily value is copper.
  • Potassium is 5percent of the Daily Value
  • The daily value for vitamin K is 4percent.
  • Vitamin E, B1, and B6 all provide 2–5 % of the DV in the same serving.
  • Vitamin E is a fat-soluble antioxidant, whereas vitamins B1 (thiamine) and B6 (pyridoxine) are required for proper protein metabolism.

Polyphenols, a class of antioxidants, may be found in abundance in apples. Substances known as antioxidants help keep your cells healthy by neutralizing free radicals, which may otherwise damage DNA and lead to serious diseases like cancer and heart disease.

Apples have several health advantages, but these plant chemicals aren’t included on nutrition labels.

Most of the beneficial polyphenols and 50% of the fiber in apples are found in the skin.

Assisting with weight loss

Apples are filling because they contain a lot of water and fiber.

Feeling fuller for longer can be used to control food intake and so aid in weight reduction. Because of this, you may decide to cut back on your calorie consumption.

One research found that compared to drinking or puréeing the same amount of apple, eating a whole apple enhanced satiety for up to four more hours. 

This occurred because eating a full apple slows the speed at which the stomach empties its contents, a process known as gastric emptying.

Additionally, apple consumption has been linked to a much lower body mass index, a risk factor for cardiovascular disease that is directly tied to weight loss.

Anti-obesity actions from apple polyphenols have been suggested.

Possible heart health benefits

There is evidence that eating apples can reduce the likelihood of developing heart disease.

They include soluble fiber, which might be a contributing factor. This fiber has been shown to reduce cholesterol in the blood.

It’s also possible that they provide polyphenols, which is a health benefit. The flavonoid epicatechin is one that has been linked to reduced blood pressure.

A high flavonoid consumption has also been associated with a reduced risk of stroke.

In addition, flavonoids can aid in the prevention of heart disease through lowering blood pressure, decreasing Blood cholesterol oxidation, and slowing the development of atherosclerosis.

Associated with a reduced chance of developing diabetes

Apples have been linked to a lower risk of developing type 2 diabetes.

Apples and pears were found to reduce the chance of developing type 2 diabetes by 18% across many trials. In fact, research suggests that eating just one serving each week can cut risk by 3%.

Certain benefits may be due to the high levels of the antioxidants polyphenols quercetin or phloridzin found in these foods.

Insulin resistance is a major contributor to the development of diabetes, although quercetin’s anti-inflammatory properties may help alleviate this problem. 

At the same time, phloridzin is thought to lessen the amount of sugar absorbed by the body in the digestive tract, which in turn decreases the amount of sugar in the blood and the likelihood that a person would develop diabetes.

Conclusion

In this brief article, we answered the question, “What vitamins and minerals are in apples?”

References

https://www.healthline.com/nutrition/10-health-benefits-of-apples#TOC_TITLE_HDR_5
https://nyshs.org/wp-content/uploads/2016/10/1.Common-Nutrients-and-Nutraceutical-Quality-of-Apples.pdf