You might have heard, “An Apple a day, keeps the doctor away”, as apples are one of the most nutritious and tasty fruits. Apples are one of the most popularly known and used fruits. Apple is widely used in fruit salads, pies, desserts or just as a fruit all over the world. Not only its taste, but its nutritional value is impressive. So, let’s know more about this tasty red fruit.
Where Apples are Mainly Produced ?
Apple is a fruit grown in Central Asia, mainly Kazakhstan, where wild apple trees thrive in its natural environment. Soon, due to migration, apple seeds were also carried from Central Asia to other parts of the continent. This made apples a popular fruit all over Asia and later all over the world. Currently, China is the world’s biggest Apple producer.
Why Apples are Loved by Many People ?
Apples are very popular throughout the world. It is globally liked by people not only for its sweet and juicy taste, but also for its nutritional value. It is famous for being a versatile fruit, people use it in many ways, from pies to jams and juice to salads. Being one of the easily available fruits, Apple also comes with many nutritional properties.
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Nutritional Value of Apples
Apples are packed with nutrition. The nutritional value of an apple is in the table below.
| Nutrition | Per Unpeeled medium sized apple (182g) |
|---|---|
| Calories | 94.6 kcal |
| Water | 156 g |
| Protein | 0.473 g |
| Carbohydrates | 25.1 g |
| Sugar | 18.9 g |
| Fats | 0.3 g |
| Fiber | 4.37 g |
How Many Calories are in an Apple ?
A medium sized apple (150g-180g) has about 77-94.6 kcal calories. Though, it is not a definite value for each type and size of apples. Calories in an apple differ based on its size and type. A small apple has about 55 calories, where as a large apple could have around 111 calories.
Calories in an Apple, Based on Its Type
Also based on an apple’s type, their calorie count differs.
| Type of Apple | Typical Weight | Calories |
|---|---|---|
| Ambrosia | 182 g | 95 kcal |
| Braeburn | 133 g | 72 kcal |
| Bramley | 200 g | 82 kcal |
| Cortland | 154 g | 80 kcal |
| Empire | 154 g | 80 kcal |
| Fuji | 192 g | 121 kcal |
| Gala | 178 g | 98 kcal |
| Golden Delicious | 169 g | 96 kcal |
| Granny Smith | 167 g | 97 kcal |
| Honeycrisp | 182 g | 95 kcal |
| Jazz | 182 g | 80 kcal |
| Jonagold | 154 g | 80 kcal |
| Mclntosh | 150 g | 80 kcal |
| Pink Lady | 133 g | 71 kcal |
| Red Delicious | 212 g | 125 kcal |
| Russet | 150 g | 80 kcal |
| SweeTango | 150 g | 95 kcal |
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Vitamin, Minerals and Other Plant Compounds Present in Apples
Vitamin and Minerals present in Apples are:
- Vitamin C
- Potassium
Plant Compounds present in Apples are:
- Quercetin
- Catechin
- Chlorogenic Acid
Benefits of Eating Apples
Weight-loss Friendly
Apples are rich in fiber and have low calories, which makes them a weight-loss friendly fruit. It can be used in diet for healthy weight-loss.
Helps in Blood Sugar Management
Apples have low to moderate glycemic index, which can be good for managing blood sugar levels.
Helps with Cholesterol Management and Reduce risk of heart disease
Studies have shown that apples could reduce LDL (bad cholesterol) and triglycerides, and overall, helps with heart health.
Possibly Prevents Cancer
Researches have suggested that consuming apples daily could reduce the risk of getting cancer (colon cancer, breast cancer, lung cancer) by 18% to 20%.
Who Should Avoid Eating Apples ?
Usually, most of the people can eat apple without facing any issue, but people suffering from IBS (irritable bowel syndrome) might face issues after consuming apples. As apples contain FODMAPs, it is a category of fiber that creates digestive symptoms like gas or abdominal pain. Also, people with Fructose intolerance, should avoid eating apples, as they contain fructose.
Mentioning other side effects like apple allergies or issues with non-organic apples due to pesticide residues would help readers have a more complete understanding.
Conclusion
Apple is one of the most popular fruits around the world. It is used in many ways and it has made a special place in many traditional and modern recipes because of its sweet taste. Apple is not only tasty, but also rich in nutrients, especially, its low calory count is beneficial for healthy weight management. It also has health benefits that suits today’s needs. Apple is a tasty and healthy fruit and it surely deserves a spot in your daily diet.
FAQs
How many calories are in a medium-sized apple?
A medium-sized apple (182g) contains about 94.6 calories.
Are apples good for weight loss?
Yes, apples are low in calories and high in fiber, making them great for weight loss.
Can apples help with blood sugar levels?
Yes, apples have a low to moderate glycemic index, which can help manage blood sugar levels.
Do apples cause allergies?
Some people may have mild allergic reactions, especially those with oral allergy syndrome.
Can I eat apples if I have IBS?
People with IBS should limit apple intake as they contain FODMAPs, which may cause digestive issues.
Are apples a good source of vitamin C?
Yes, apples provide a good amount of vitamin C, which boosts immunity and skin health.
What is the healthiest type of apple?
Granny Smith apples are considered one of the healthiest due to their lower sugar and higher fiber content.
Can apples prevent cancer?
Research suggests that apples may reduce the risk of certain cancers by 18% to 20%.
How can I incorporate apples into my diet?
You can eat apples raw, add them to salads, blend them into smoothies, or use them in baking.
Can I eat the skin of an apple?
Yes, the skin contains fiber and antioxidants, so it’s best to eat the apple with its skin on.
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