Apples are a nutritious fruit that provides several essential vitamins, minerals, and other beneficial compounds. Here’s a general overview of the nutritional values found in a medium-sized apple (about 182 grams):
Nutritional Values (per medium apple):
- Calories: Approximately 95 kcal
- Carbohydrates: 25 grams
- Dietary Fiber: 4 grams
- Sugars: 19 grams (includes natural sugars like fructose)
- Protein: 0.5 grams
- Fat: 0.3 grams
Vitamins:
- Vitamin C: About 14% of the Daily Value (DV). Vitamin C is an antioxidant that supports immune function and skin health.
- Vitamin A: Small amounts. Contributes to vision and immune health.
- Vitamin K: Present in small amounts, supporting blood clotting and bone health.
Minerals:
- Potassium: About 195 mg, or 6% of the DV. Potassium helps with fluid balance, muscle function, and maintaining healthy blood pressure.
- Calcium: Approximately 10 mg. While not a significant source of calcium, it contributes to bone health.
- Magnesium: Around 9 mg. Magnesium supports muscle and nerve function, as well as energy production.
Antioxidants and Phytochemicals:
- Flavonoids: Apples contain various flavonoids like quercetin, which have antioxidant properties and can support overall health.
- Polyphenols: These compounds have been linked to reduced inflammation and improved cardiovascular health.
Other Benefits:
- Hydration: Apples have a high water content, around 85%, which aids in hydration.
- Satiety: The fiber content, particularly soluble fiber like pectin, helps with digestion and can contribute to a feeling of fullness.
Health Implications:
- Digestive Health: The dietary fiber in apples promotes healthy digestion and regular bowel movements.
- Heart Health: The combination of fiber, potassium, and antioxidants in apples supports cardiovascular health.
- Weight Management: Apples can help with appetite control and satiety due to their fiber content.
Overall, apples are a low-calorie, nutrient-dense fruit that can be a healthy addition to a balanced diet. Their combination of vitamins, minerals, fiber, and antioxidants supports various aspects of health.
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