Apples Fruit Benefits, Nutrition Facts and History
Apples are among the most popular types of fruit in the world, and taste delicious on their own and are usually eaten raw, but they are also used in various recipes, juices and drinks.
Apples are Often called a “miracle food” and a “nutritional powerhouse,” Apples are high in fiber, vitamin C and various antioxidants. They are also very filling, considering their low calorie content.
“Apples are high in polyphenols, which function as antioxidants,“ these polyphenols are found in both the skin of the apples as well as in the meat, so to get the greatest amount of benefits, eat the skin of the apple.”
Here are the nutritional facts from the U.S. Food and Drug Administration, which regulates food labeling through the National Labeling and Education Act:
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*Percent Daily Values (%DV)
|Amt per Serving||%DV*||Amt per Serving||%DV*|
|Total Fat 0g||0%||Total Carbohydrate34g||11%|
|Cholesterol0mg||0%||Dietary Fiber 5g||20%|
Apple Health Benefits
There is some evidence that eating apples can help lower blood sugar levels and protect against diabetes.
Apples are loaded with vitamin C, especially in the skins, which are also full of fiber, Flores said. Apples contain insoluble fiber, which is the type of fiber that doesn’t absorb water. It provides bulk in the intestinal tract and helps food move quickly through the digestive system, according to Medline Plus.
This makes sense given the fiber content, but apples (probably because of the fiber) have been shown to help reduce blood sugar levels.
When it comes to polyphenols and antioxidants, apples “work in the cell lining to decrease oxidation resulting in lowering risk of cardiovascular disease.” A 2017 article published in Trends in Food Science & Technology adds that blood pressure may also be reduced in those with or at risk of hypertension, which also lowers the risk of cardiovascular disease.
Also check:Fruits And Vegetables
In one study of 38,018 women, eating 1 or more apples per day was linked to a 28% lower risk of developing Type 2 diabetes, which can also lead to cardiovascular disease. And women also attributed to certain polyphenols and the high-fiber content of apples.
Apples help in Blood Cholesterol and Heart Disease. Several studies have looked at the effect of apples on risk factors for heart disease.
One of the studies, done in hamsters, showed that apples can reduce total cholesterol levels and lead to drastic reductions (48%) in plaque buildup inside the arteries.
There may be respiratory benefits to eating apples, as well. “Apples’ antioxidant benefits can help lower the risk of asthma.” A 2017 study published in the journal Nutrients indicates that the antioxidants in a variety of fruits and vegetables, including apples, potentially decrease the risk of asthma by helping control the release of free radicals from inflamed cells in the airways and in the oxygen-rich blood coming from the heart.
Apple Health risks
Furthermore, apples are acidic, and the juice may damage tooth enamel. A study published in 2011 in the Journal of Dentistry found that eating apples could be up to four times more damaging to teeth than carbonated drinks.
“An apple a day is good, but taking all day to eat the apple can damage teeth.”
Dentists recommend cutting up apples and chewing them with the back teeth. They also recommend rinsing the mouth with water to help wash away the acid and sugars.
Apples come in shades of red, green and yellow. The seeds contain a tiny bit of cyanide but you’d have to eat well over a hundred in one sitting for a lethal dose.
Apple facts from the University of Illinois Extension service
- There are 7,500 varieties, or cultivars, of apples grown throughout the world and 2,500 varieties in the U.S.
- The world’s top apple producers are China, the United States, Turkey, Poland and Italy.
- Apples are grown in all 50 states.As of 2010, the U.S. Department of Agriculture reported that 60 percent of the apples produced in the U.S. were grown in Washington state, 13 percent in New York, 6 percent in Michigan, 5 percent in Pennsylvania, 3 percent in California and 2 percent in Virginia.
- In 1730, the first apple nursery was opened in Flushing, New York.
- The science of apple growing is called pomology.
- Apples are members of the rose family, Rosaceae
Further finding about Apple:
- Check out even more fun facts about applesfrom the University of Illinois.
- Review more apple crop yield statisticsfrom the USDA National Agricultural Statistics Service.
- Find information on fruit and vegetable safetyfrom the CDC.
Apples originated in the mountainous region of present-day Kazakhstan. The trees grew 60 feet tall and produced fruit in all sizes between a marble and a softball in shades of red, green, yellow, and purple, according to Cornell University. According to the University of Illinois Extension service, apples were consumed at least as far back as 6500 B.C.
Various trade routes passed through these trees, and apples were likely picked by hungry traders, who then discarded the seeds along their paths and probably carried the seeds with them to plant in other destinations. The seeds eventually made it to other continents and countries, including North America and New Zealand.
The first apples grown in North America were planted by European settlers in the Massachusetts Bay Colony. Newton Pippin apples were the first type of apple to be exported from the colonies, when they were sent to Benjamin Franklin in London.
Apples are healthy, tasty and among the most popular fruits in the world. Although they are not particularly rich in vitamins and minerals, they are a good source of fibers and several antioxidants. If you want to eat healthy, then apples are an excellent choice.