What are the health benefits of apples: calories, chemical composition, and nutritional value
Apples are one of the most delicious, healthy, and affordable fruits. Their chemical composition contains numerous vitamins and minerals that have a beneficial effect on the entire body. Breeders have developed a large number of varieties, differing in ripening time, peel color, and calorie content.
Content
Calories per 100 grams
The calorie content of an apple is determined by a number of factors:
- peel color – red fruits have a higher nutritional value;
- place of ripening - fruits grown in regions with a warm and mild climate contain more fructose;
- weight – large fruits are much sweeter than small specimens, even if they belong to the same variety;
- pulp texture – fruits with a soft, velvety texture are usually high in calories.
Depending on the color of the skin, the calorie content of apples per 100 g of product is:
- red – 47 kcal (3.07% of the recommended daily intake);
- yellow – 45.6 kcal (2.98% of RDI);
- green – 42 kcal (2.75% of RDI).
How many calories are in 1 apple?
The average weight of a regular apple with the peel is 176 g. Based on this value, you can calculate the calorie content of one fruit. For example:
- red: 47 × 1.176 = 55.272 kcal;
- yellow: 45.6 × 1.176 = 53.626 kcal;
- green: 42 × 1.176 = 49.392 kcal.
Apples: proteins, fats, carbohydrates (BZHU)
Per 100 g of red apples, there are:
- proteins – 0.4 g;
- fats – 0.4 g;
- dietary fiber – 1.8 g;
- carbohydrates – 9.8 g;
- water – 86 g.
100 g of green fruits contain:
- proteins – 0.4 g;
- fats – 0.4 g;
- dietary fiber – 1.8 g;
- carbohydrates – 9.5 g;
- water – 88 g.
Nutritional value of yellow apples (per 100 g of product):
- proteins – 0.7 g;
- fats – 1.5 g;
- carbohydrates – 25.9 g.
Vitamins
The chemical composition of this fruit includes many vitamins. Namely:
- A, RE;
- niacin;
- Group B:
- thiamine;
- phylloquinone;
- choline;
- ascorbic acid;
- folates;
- pyridoxine;
- pantothenic acid;
- biotin;
- alpha tocopherol;
- riboflavin;
- vitamin PP, NE;
- beta-carotene.
Mineral composition
In addition to vitamins, apples contain many useful substances.
Macronutrients:
- sodium;
- calcium;
- chlorine;
- sulfur;
- silicon;
- phosphorus;
- magnesium;
- potassium.
Microelements:
- fluorine;
- nickel;
- manganese;
- boron;
- vanadium;
- iron;
- cobalt;
- lithium;
- strontium;
- copper;
- rubidium;
- molybdenum;
- selenium;
- zinc;
- chromium;
- iodine;
- aluminum;
- zirconium.
Apples are rich in replaceable and essential acids, which perform a number of important functions in the body: protein synthesis, regulation of the central nervous system, acceleration of regenerative processes, formation of muscle fibers, etc.
Digestible carbohydrates:
- dextrins;
- fructose;
- sucrose;
- mono- and disaccharides;
- glucose;
- starch.
The chemical composition of apples also includes fatty acids:
- saturated;
- polyunsaturated:
- omega-3;
- omega-6.
Nutrients
Nutrients are biologically significant elements contained in a food product. Apples contain:
- fiber and pectin – stimulate intestinal peristalsis;
- bioflavonoids – suppress pathogenic microflora;
- Vitamins, micro- and macroelements – take an active part in the functioning of almost all organs and systems of the body, regulating metabolic processes occurring at the cellular level;
- Antioxidants – reduce the risk of developing malignant tumors and slow down the aging process.
Important! Regular consumption of apples provides tremendous health benefits.
Nutritionists recommend consuming 2–3 fruits daily. It's best to choose varieties grown locally.
