The Nutritional Powerhouse: Apples Vitamins, Minerals and Benefits.
Known as 'nature's candy,' apples are wonderful and versatile, and they are filled with important nutrients needed to stay healthy. Read below for the vitamins, minerals, and the benefits that make apples a must have in your diet.
Vitamins Found in Apples
1.Vitamin C
Amount: One medium apple will provide you about 8% of the daily needs.
Benefits: A strong antioxidant, Vitamin C helps boost the immune system, keep the skin healthy, and repair tissues.
2.Vitamin A
Amount: Apples contain trace amounts adding to the amount of exposure we have each day.
Benefits: Required for vision, skin health and a healthy immune system.
3.Vitamin K
Amount: About 4 percent of the daily recommended amount per medium apple.
Benefits: Helps blood clotting and to maintain bone health.
4.B1, B2, B6 B Complex Vitamins
Amount: Found in small amounts in apples.
Benefits: Vitamins perform the role of energy production, red blood cell formation and overall brain function.
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Minerals in Apples
1.Potassium
Amount: About 195 mg per medium apple.
Benefits: It plays a role in heart function, muscle contractions, and fluid balance.
2.Calcium
Amount: Minimal amounts.
Benefits: Strengthens bones and teeth.
3.Magnesium
Amount: A little known but significant presence in apples.
Benefits: Needed for muscle and nerve help and energy supply.
4.Phosphorus
Amount: Trace levels.
Benefits: Helps bone health and energy metabolism.
5.Iron
Amount: A small amount per apple.
Benefits: Oxygen transport across the blood and prevents anemia.
Health Benefits of Apples
1.Rich in Antioxidants
Antioxidants found in apples such as quercetin both combat free radicals and reduce the inflammation that increases the risk of chronic diseases.
2. Supports Heart Health
Apples are good for you, thanks to the fiber, potassium and antioxidants that help lower cholesterol and keep blood pressure in check.
3. Aids Digestion
1. An apple provides about 4 grams of dietary fiber per medium apple (this is an excellent source).
4. Helps Manage Weight
Apples are low in calories and high in fiber and that feeling of fullness helps them be a great snack for weight management.
5. Boosts Brain Health
It is thought that apples rich in antioxidants and phytonutrients may be helpful in protecting brain cells from oxidative stress and such conditions as neurodegenerative disorders.
6. Improves Skin Health
It supports collagen production and keeps the skin firm and youthful, and is very rich in vitamin C.
7. Regulates Blood Sugar Levels
Apples are a low glycemic index food and they contain fiber to slow the release of sugar into the bloodstream.
Maximizing the Benefits of Apples.
It’s a good idea to eat apples with the skin on, as this will help you retain the most fiber and nutrients.
To avoid as much pesticide as possible, select fresh, organic apples.
Ditch the apples in baking and bring out the apple cake, applesauce cake, or muffin; apples over salad or smoothie a la mode!
There really is an apple a day that keeps the doctor away — the same could not be said for the entire fruit family. As a simple and delicious way to support your overall well being, they have a unique combination of vitamins, minerals and health benefits. For example, so next time you are craving a snack you might as well grab an apple!
