Apple Nutrition Facts

As children, we are often told that an apple a day keeps the doctor away, or one of many other versions along those lines. This may be true. Apples are highly nutritious and may actually prevent diseases including cancer. This article discusses apple nutrition facts and how general health can be improved by routinely including apples in your diet.

The Health Benefits of Apples

For thousands of years, people have been eating apples. Fossils show that apples were cultivated as early as the Neolithic period. Perhaps the early humans knew that this fruit was good for their health even before they understood what an antioxidant was. A single apple has approximately 1500mg of vitamin C to give the immune system a boost.

Quercetin is another antioxidant (flavonoid) contained in apples. The skin of an apple contains quercetin. This anti-oxidant has been showed to lower the risk of heart disease and even prevent the cell changes that lead to cancer.

Apples have fiber, especially in the skin, and are great roughage to add to your diet. This can help you avoid constipation and will aid in digestion. If you are concerned about your weight you may be interested to know that the fiber in apples will help you to fill up so you won't feel like filling up on something else. This can help you to lose weight as well as sustain weight loss.

Apples also have antiviral properties. Apples will help you detoxify your body. Apples also have been shown to reduce cholesterol levels. In fact, if you eat two apples a day you can reduce your cholesterol level by up to 10%. Apples also reduce the risk of type II diabetes, COPD, stroke, respiratory disease, some types of cancer and asthma.

More Nutritional Facts About Apple's Health Benefits

Apples are crunchy and while you eat them they clean your teeth and strengthen your gums naturally. The skin has a large amount of the nutrients but you may want to look for apples that have been grown without pesticides, as they can be absorbed into the skin. The skin is often treated with wax which can trap pesticides on the skin of the apple.

Apple Nutrion Table

Nutrients in Apples	Units	Value per 100g
Proximates
Ash	g	0.26
Carbohydrate, by difference	g	15.25
Energy	kcal	59
Energy	kj	247
Fiber, total dietary	g	2.7
Protein	g	0.19
Total lipid (fat)	g	0.36
Water	g	83.93
Minerals
Calcium, Ca	mg	7
Copper, Cu	mg	0.041
Iron, Fe	mg	0.18
Magnesium, Mg	mg	5
Manganese, Mn	mg	0.045
Phosphorus, P	mg	7
Potassium, K	mg	115
Selenium, Se	mcg	0.3
Sodium, Na	mg	0
Zinc, Zn	mg	0.04
Vitamins
Folate, DFE	mcg_DFE	3
Folate, food	mcg	3
Folate, total	mcg	3
Folic acid	mcg	0
Niacin	mg	0.077
Pantothenic acid	mg	0.061
Riboflavin	mg	0.014
Thiamin	mg	0.017
Tocopherol, alpha	mg	0.32
Vitamin A, IU	IU	53
Vitamin A, RE	mcg_RE	5
Vitamin B-12	mcg	0
Vitamin B-6	mg	0.048
Vitamin C, total ascorbic acid	mg	5.7
Vitamin E	mg_ATE	0.32
Lipids
Fatty acids, total saturated	g	0.058
4:0	g	0
6:0	g	0
8:0	g	0
10:0	g	0
12:0	g	0.001
14:0	g	0.002
16:0	g	0.048
18:0	g	0.007
18:4	g	0
20:1	g	0
16:1 undifferentiated	g	0.001
18:1 undifferentiated	g	0.014
18:2 undifferentiated	g	0.087
18:3 undifferentiated	g	0.018
20:4 undifferentiated	g	0
20:5 n-3	g	0
22:1 undifferentiated	g	0
22:5 n-3	g	0
22:6 n-3	g	0
Cholesterol	mg	0
Fatty acids, total monounsaturated	g	0.015
Fatty acids, total polyunsaturated	g	0.105
Phytosterols	mg	12
Amino Acids
Alanine	g	0.007
Arginine	g	0.006
Aspartic acid	g	0.034
Cystine	g	0.003
Glutamic acid	g	0.02
Glycine	g	0.008
Histidine	g	0.003
Isoleucine	g	0.008
Leucine	g	0.012
Lysine	g	0.012
Methionine	g	0.002
Phenylalanine	g	0.005
Proline	g	0.007
Serine	g	0.008
Threonine	g	0.007
Tryptophan	g	0.002
Tyrosine	g	0.004
Valine	g	0.009
Other
Caffeine	mg	0
Theobromine	mg	0

Apple Nutrition Facts | The Facts About Apples and Nutrition | Fact Sheet Regarding Apple Nutrition ©2005 Muscle and Fitness