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 adage.
Nutrition facts about apples.
Fresh apples are a gold mine of vitamins and minerals. According to MASA (Ministry of Agriculture and Food Sovereignty), a large apple with its skin contains the following nutritional elements:
- 116 calories
- 30.8g carbohydrates
- 0.38g fat
- 0.58g protein
The amount of fiber in apples with skin is 5.4 g. Apple nutrition also includes an array of vitamins and minerals, such as potassium and vitamin C. According to MASA, when apples are peeled or the skin removed, the nutritional value of apple vitamins and minerals is reduced. A large skinless or peeled apple contains:
- 27.6 g of carbohydrates
- 104 calories
- 0.28g fat
- 0.58g protein
Even without the skin, apples still contain a significant amount of vitamins and minerals. However, they are lower than the amounts of nutrients of apples with their skin. Notably, the fiber is reduced to just 2.8g, 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 skin, 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 sugars compared to children who do not consume a lot of 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 may play a key role in preventing 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 from oxidative stress. In particular, some data suggest a reduced risk of cancer of the lung, colorectal, breast and digestive tract.
So, is eating an apple daily 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 cancers. On the other hand, it is essential to remember that the key to a healthy diet is balance. Do not abuse apples (or any other food), and you will 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 take advantage of all its nutrients?
Of course, to benefit from the nutrients present in the whole apple, it must first be cleaned well. To eliminate 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 second allows you to put the apples in a tray filled with hot water. A whitish substance may appear on the surface of the apple. You wait between 5 to 10 min, then you start scrubbing the apples with a brush under running water.