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Articles Fitness Nutrition

The Nutrition of Apples

Jul 31, 2010

Although it might look like a simple piece of fruit, there’s a lot more to an apple than meets the eye. Apples are a good source of a variety of vitamins and minerals. Studies have also established an association between apple consumption and numerous health benefits. An apple a day will do a lot more than just keep the doctor away.

Vitamins and Minerals in Apples

Apples are full of healthy antioxidants, fiber, vitamins and minerals. One medium sized apple contains 95 calories and 4.4 g of dietary fiber. In addition, an apple is a good source of potassium, phosphorus, calcium, manganese, magnesium, iron and zinc. Apples also contain vitamins A, B1, B2, B6, C, E, K, folate, and niacin. Apples come in different shapes and sizes, so the amount of calories and vitamins in 1 apple varies. Best of all, apples contain no fat, sodium or cholesterol.

Anti-Carcinogenic Properties

Studies suggest apples might even work to fight cancer. In fact, the average medium sized apple contains more cancer fighting antioxidants than a large dose of vitamin C. In addition, apples contain other cancer fighting agents, including phytochemicals and phytonutrients. Phytonutrients help lower LDL or bad cholesterol. By lowering your LDL cholesterol, you reduce your likelihood of developing heart disease. Antioxidants fight cancer causing free radicals that damage healthy cells and promote the growth of cancerous cells.

Apples and Appetite Control

Every dieter should be sure to eat enough fiber every day. Fiber helps you control your appetite by making you feel full and satisfied. If you don’t eat enough fiber, you might feel hungrier in between meals and over consume high calorie foods during the day. Apples contain pectin, which is a form of fiber. When you think of fiber, you might immediately think of germ and bran. But don’t underestimate the amount of fiber in an apple. You might be surprised to learn an apple contains the same amount of dietary fiber as a serving of bran cereal! Many health experts recommend those struggling with obesity to eat an apple everyday as an easy and practical way to control their appetite and lose weight. Pectin also helps keep your digestive system regular by removing toxins and other harmful substances from your body.

Sugar Content of Apples

Although sweet apples do contain sugar, there’s a distinction between the sugar found in apples and the sugar found in processed candies. The energy you get from eating an apple is more sustained than the energy you get from eating white table sugar. This is because apples contain complex carbohydrates, which don’t cause a dramatic spike in blood sugar.

If you’re looking for a sweet snack that won’t wreck your diet, an apple might be just what you’re looking for. Apples might make the perfect substitute for candy or soda. To fight off midday hunger pains, you could enjoy an apple with a tall glass of water.

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