Apple: The fruit to eat every day

If you only had to eat one fruit, choose the apple! 

Apple is the most typical fall fruit, it is very healthy and has many research-backed benefits and there are several thousand varieties in the world. 


Today Nutri4me invites you to discover what the apple and its nutritional facts can offer us as benefits for our health.


Apple Nutrition Facts

Apple is considered the healthiest fruit and the one most suggested for a good balanced diet. The apple is made up of water which represents around 86%, it helps in contributing to daily water intake and allows good hydration of the body. 

The apple is a moderately energetic fruit that contains on average 12g of carbohydrate per 100g, which is slightly more than average fruit which is normally 10.2g, carbohydrates are its main energy constituent, a 100g apple provides 14g and to also note its glycemic index which is low (GI = 34.5). 

Apples have a well-balanced vitamin and mineral composition, are considered a good source of antioxidants and Rich in fiber food with a contribution of 2.5 g per 100 g portion, Its fibers are rich and composed mainly of soluble pectic materials such as pectins, protopectins, etc.

The vitamin C intake of apples is 4.5 per 100g, which makes it among the excellent source, the skin concentrates more vitamin C than the pulp,  apple is also a good source of vitamin K which is necessary for the production of proteins and contains group B vitamins (B1, B2, B3, B5, B6, B9, B12) with moderate amounts however. 
Polyphenols, powerful antioxidants, they are mostly present in the skin they are the ones that give the skin its color, all the more reason not to peel it, apple also contains valuable trace elements such as: potassium, phosphorus, selenium, zinc and copper. 

Note: In order to get the most out of the apples, please keep the skin seen that it contains half the fiber and a lot of polyphenols.

Apple and its health benefits

Our grandmothers always say that it is imperative to eat an apple a day, so as not to see the doctor! They did not lie, seeing that the apple helps to fight against several diseases and to protect itself in a preventive way as well. 

Here are the health benefits associated with apple.
  • Apple gives a satiating effect since it has a richness in water and fiber, which which makes it as being a great choice for those who wish to lose weight. 
  • Given its abundance of fiber, apples help maintain the normal functioning of the intestines, It can effectively prevent transit disorders, both constipation and diarrhea problems, its fibers largely contain soluble pectic substances such as pectin, but also cellulose, these substances constitute the hard part of the fruit.
  • Apples are associated with a reduced risk of heart disease, one reason may be that apples contain soluble fiber, a protein that can help lower blood cholesterol.
  • Apple is a real concentrate of antioxidants: vitamins, polyphenols and flavonoids (including quercetin), their compounds combine with each other and have the ability to reduce the risk of cancer, especially liver and colon cancer.
  • In large studies, eating an apple a day was associated with a lower risk of type 2 diabetes compared to those who did not eat apples.
  • Apple can also fight against aging given its richness in antioxidants and especially in polyphenols also makes it an anti-aging treatment of choice. It can also fight against free radicals, which accelerate cellular aging.
  • Apples can help regulate the immune response and prevent asthma, as they contain antioxidants and anti-inflammatory compounds.
  • Eating apples involves chewing, which helps stimulate the production of saliva, which is naturally lacking with age, and saliva is the cornerstone of tooth decay common in older people, chewing can also provide beneficial massage of the gums and prevent periodontal disease.
Choosing and keeping the apple
To choose apples, you need to make sure that the fruit is firm and the skin is smooth. 
Then make a choice based on taste and what you want to do: eat it raw or cooked. If you can buy them all year round, it is best to eat apples in the fall because they are already ripe. 

Apples can be kept in the fruit basket for several days. However, be careful not to put them in an overheated room. You can also put them in the storage box of the refrigerator to prevent them from ripening.

Sometimes you only need a half of an apple, to prevent the remaining half from blackening in contact with the air, it is advisable to lemon it, to do this you have to sprinkle with lemon juice or dip in it apple in a bowl of lemon water, the delicate flesh of the fruit can retain its original appearance.