Health : How many calories in an apple and why choose this fruit?
Apples are certainly popular, ranking among the top three fruits produced in the world. They are easy to store and transport, and therefore, are generally available year round in the United States. In this piece, we’re going to explore how apples can benefit health and the best types for baking versus snacking right on the pit. So how many calories in an apple? And what are the benefits of apples in general. Find out why this fruit is recommended as good for you and what its benefits are!
How many calories in an apple and what does this fruit contain?
The apple is a source of:
- Fiber, insoluble and soluble
- Phytochemicals (quercetin, catechin, chlorogenic acid, anthocyanin)
- Vitamin C
Calorie of an apple : One serving, or a medium apple, provides about 95 calories, 0 grams of fat, 1 gram of protein, 25 grams of carbohydrate, 19 grams of sugar (natural), and 3 grams of fiber.
Here are the benefits of apples and why these calories from an apple are preferred if you have to choose between several fruits.
On average, the calories of an apple are 95, here’s why favor them over other fruits
Apples are high in quercetin and pectin, both of which are credited with providing apples with their health benefits. Quercetin is a flavonoid, a type of natural plant chemical that has antioxidant and anti-inflammatory effects. Pectin is a type of soluble fiber that may help prevent constipation and have a modest effect on lowering LDL, the “bad” cholesterol. Pectin is also fermented by beneficial bacteria in the colon, which produces short-chain fatty acids that may play a role in preventing chronic disease, including certain cancers and bowel disorders.
Fresh, whole apples provide the most nutrients. Rejection of the skin removes much of the fiber and the majority of the flavonoids. Dehydrating or drying apples removes vitamin C, which is mostly in the flesh. Also, sugar (along with extra calories) is often added to dried apples. Clear apple juice undergoes filtering and pasteurization, which removes most of the flavonoids and fiber. Overall research shows a benefit when adding apples to the diet. The studies below looked at the health effects of apples in the diet over time, or examined the effects of specific phytochemicals in apples.
Animal studies have shown that plant chemicals, especially in apple peel, combined with pectin fiber can help protect against free radical damage in the heart and blood vessels and have cholesterol lowering effects. Human intervention studies using fresh apples, apple cider, or apple supplements show mixed results, showing no effects or other times lowering cholesterol. A review of five clinical trials noted the effects of fruits on cardiovascular disease, and found improvement in cardiovascular parameters (lowered triglycerides and LDL cholesterol) with intake of whole fresh apples or dried apples, but not with apple juice.
Population studies on coronary heart disease and the intake of flavonoids, including quercetin from apples, also show mixed results:
A study of more than 66,000 women from the Nurses’ Health Study found that when comparing the highest and lowest intakes of flavonoids, there was no difference in the levels. heart attack or death from heart disease.
A cohort study that followed nearly 75,000 Swedish men and women for 10 years found a significant association: a lower risk of stroke was observed in the group with the highest intakes of apples compared to lowest intakes.
Type 2 diabetes
The antioxidant effect of the flavonoids in apples can protect cells from damage in the pancreas, an organ responsible for secreting insulin in response to extra blood sugar in the blood. An epidemiological study of more than 38,000 women as part of the Women’s Health Study followed for nearly nine years supported a beneficial relationship between intake of apples and the risk of type 2 diabetes. who ate one or more apples per day had a 28% lower risk of type 2 diabetes compared to those who ate none. Although the study did link apples in the diet, it did not show an association when looking at specific flavonoids like quercetin.
Calorie of an apple and weight control
The fiber in apples can slow digestion, helping to feel more satisfied after eating. After following three large prospective cohorts of 133,468 men and women for 24 years, the researchers found that higher intakes of high-fiber fruits with a low glycemic load, particularly apples and pears, were associated with lower amount of weight gain over time. Eating foods with a low glycemic load tends to produce less and more spikes in blood sugar, which can reduce hunger later and prevent overeating.
Apples and Cancer
The phytochemicals and fiber in apples have antioxidant effects that can protect a cell’s DNA from oxidative damage, which is a precursor to cancer. Studies in animals and cells have found that these chemicals can prevent the growth of new cancer cells and the spread of existing cancer cells. The results of human studies are mixed, depending on the type of study performed.
Evidence suggests that a decreased risk of lung cancer with higher intakes of all fruits (including apples) mainly applies to smokers and former smokers. In a meta-analysis of 41 case-control and cohort studies found that when comparing the highest with the lowest levels of apple intake, there was a lower risk of lung cancer in both types of studies. He also found a lower risk of colorectal, breast, and digestive tract cancers in case-control studies, but not cohort studies. Other epidemiological studies have shown a small association of higher fruit intakes and a lower risk of cancers of the colon and upper digestive tract (eg, esophageal, mouth, larynx).
Besides the calories in an apple, should I be concerned about pesticides?
Apples consistently top the list of fruits with the highest pesticide residues. They often need more pesticides because they are particularly susceptible to insects and disease. While apples are usually washed before being sold, the amount of residue remaining is unknown and can vary widely (in part depending on the type and amount of pesticides applied).
One of the most common pesticides used on apples after harvest is diphenylamine, used to prevent scalding or browning of the skin that can occur during storage. A 2016 analysis found that 80% of 531 apple samples contained residues of this chemical at 0.002-3.8 ppm, which is below the tolerance level of 10 ppm. A tolerance level is the maximum amount of residue allowed on a raw food. This amount is based on a review of numerous scientific studies to determine the possible harmful effects the chemical could have on humans, the amount of residue likely to remain in or on food, and the amount of food that people typically eat.
While some pesticide residues can enter the flesh, washing and peeling the apple peel removes much of the pesticide. Apple peel provides the majority of healthy phytochemicals and fiber, so removing it is not best. If one eats several apples per week and is unsure of the amount of pesticides used, purchasing organically grown apples may be an option, although there is no direct evidence that there is an important difference in the health effects.
Some general tips for cleaning apples
The Food and Drug Administration recommends washing all products (including organic) thoroughly under running water before preparing or eating. Firm products like apples can be cleaned with a clean product brush. They do not recommend washing products with soap, detergent, or even commercial product washes. The washes are meant to kill bacteria rather than removing pesticides, and studies have shown that water is just as, if not more, effective than producing washes at removing bacteria.
Baking soda is good at killing bacteria and breaking down pesticide residue so they’re more easily rinsed off, but this method requires a few more steps. Soak the apple in a baking soda solution of 1 teaspoon of baking soda and 2 cups of water for 10-15 minutes, then rinse well. To save time, soak a large batch of apples, rinse well, then dry each one thoroughly with a towel before storing it in the refrigerator (as any excess moisture remaining can promote mold or spoilage).
Keep in mind that the health benefits of consuming fruits and vegetables outweigh the potential risks from pesticides and should not deter one from including apples as part of a healthy diet. .
To prolong freshness, store in the refrigerator in the chewable drawer. They will usually stay fresh for at least 1-2 months, if not longer. Apples are a climacteric fruit, which means they continue to ripen after harvest due to the release of a gas called ethylene. Cold temperatures slow the production of ethylene. Despite this, apples still emit ethylene when refrigerated and can accelerate the ripening of other produce stored nearby. Store apples in their own drawer except for other products to prevent this from happening.
If stored at room temperature, the enzymes and ethylene gas in apples accelerate ripening. They will last on your counter for about 1-2 weeks, but the texture may change during this time.
Serve and taste the apples
There are at least a dozen types of apples found in American supermarkets, but up to 100 varieties are available. Check out local farms and farmers markets for more unusual varieties. Some are best for the box, and others are enjoyed raw for snacking. They range from sweet to tart, and can produce a hearty crunch or a light, crisp bite.
Tangy, slightly sweet apples with firm crunchy flesh that don’t go soft at high temperatures are best for baking: Jonagolds, Granny Smith, Honeycrisp, Melrose, Cortland, Braeburn.
Juicy and sweet flavors are often chosen to eat: Gala, Red and Golden Delicious, Fuji, McIntosh. If you prefer pie rather than sweet, baking apples can definitely be eaten as well!