We’ve all heard the saying “an apple a day keeps the doctor away” But is there any truth to that saying? Let’s take a closer look at the science behind this popular saying.
Nutrition facts about apples.
Fresh apples are a treasure trove of vitamins and minerals. According to MASA (Ministry of Agriculture and Food Sovereignty), a large apple with skin contains the following nutritional elements:
- 116 calories
- 30.8 g of carbohydrates
- 0.38g fat
- 0.58 g of protein
The amount of fiber in apples with skin is 5.4 g. Apple nutrition also includes a number of vitamins and minerals, such as potassium and vitamin C. According to MASA, when apples are peeled or the skin is removed, the nutritional value of apple vitamins and minerals is reduced. A large apple without skin or peeled contains:
- 27.6 g of carbohydrates
- 104 calories
- 0.28g fat
- 0.58 g of protein
Even without the skin, apples still contain a significant amount of vitamins and minerals. But they are lower than the amount of nutrients in apples with their skins. In particular, the fiber is reduced to only 2.8 g, or just over half of the fiber found in the apple with the skin on.
A June 2017 study published in NPJ Precision Oncology found that ursolic acid, found in the skin of apples, can inhibit the growth of prostate cancer cells. Researchers have found that ursolic acid, the waxy compound in apple skins, has anti-cancer properties. They are currently testing the combination of ursolic acid with other antioxidant compounds found in plants, such as curcumin, and its role in reducing prostate cancer activity.
The health benefits of apples.
In an October 2015 study published in Food and Nutrition Research, researchers found that children who eat a lot of apples have higher fiber, magnesium and potassium intakes. In general, they have a lower intake of added sugar compared to children who do not consume many apples.
Apples are rich in quercetin. Quercetin is a flavonoid found in fruits and vegetables that may have anti-carcinogenic, anti-inflammatory and antiviral properties, according to a March 2016 study published in Nutrients.
Pectin, a fiber found in apples, can help lower “bad” LDL cholesterol. This increases the risk of coronary heart disease. Since pectin is fermented from short-chain fatty acids, it can play a key role in the prevention of chronic diseases, including intestinal disorders.
The phytonutrients and fiber in apples play a key role in protecting against free radical damage and reducing the risk of cancer. Studies have shown that apples can protect the body against oxidative stress. In particular, some data suggest a reduced risk of lung, colon, breast and digestive tract cancer.
So is eating an apple a day a good approach to maintaining iron health?
The old saying goes that an apple a day keeps the doctor away, but is it true? At first glance, apples appear to be very healthy. They are low in calories and fat, high in fiber and a good source of vitamins and minerals. As they contain antioxidants. Studies have shown that people who eat apples regularly have a lower risk of developing heart disease, diabetes and cancer. On the other hand, it is important to remember that the key to a healthy diet is balance. Don’t abuse apples (or any food) and you’ll be fine. Enjoy them as part of a healthy, balanced diet and they just might help keep you away from the doctor.
How to clean apples of pesticides to benefit from all its nutrients?
Of course, to benefit from the nutrients found in the whole apple, it must first be cleaned well. To remove unwanted pesticides, two options are valid and effective.
- The first is to soak the apples in a solution of vinegar and water for about 15 minutes.
- The other allows you to place the apples in a tray filled with hot water. A whitish substance may appear on the surface of the apple. You wait between 5 and 10 minutes, then you start scrubbing the apples with a brush under running water.