We’ve all heard the saying “an apple a day keeps the doctor away” but is there any truth to this saying? Let’s take a closer look at the science behind this adage.
Nutrition facts about apples.
Fresh apples are a goldmine of vitamins and minerals. According to MASA (Ministry of Agriculture and Food Sovereignty), a large apple with the skin on contains the following nutrients:
- 116 calories
- 30.8 grams of carbohydrates
- 0.38 grams of fat
- 0.58 grams of protein
The amount of fiber in an apple with the skin is 5.4 grams. Apple nutrition also includes a range 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 the apple’s vitamins and minerals decreases. A large, skinless or peeled apple contains:
- 27.6 grams of carbohydrates
- 104 calories
- 0.28 grams of fat
- 0.58 grams of protein
Even without the skin, apples still contain a large amount of vitamins and minerals. However, it is lower than the amounts of nutrients found in an apple with its skin on. Notably, fiber is reduced to just 2.8 grams, or just over half the fiber found in apples with the skin on.
A study published in June 2017 in NPJ Precision Oncology found that ursolic acid, found in apple peels, can inhibit the growth of prostate cancer cells. Researchers have found that ursolic acid, a waxy compound in apple peel, 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 a study published in October 2015 in Food and Nutrition Research, researchers found that children who ate a lot of apples had a higher intake of fiber, magnesium, and potassium. In general, they had less added sugars than children who did not consume as many apples.
Apples are rich in quercetin. Quercetin is a flavonoid found in fruits and vegetables that may have anticancer, anti-inflammatory, and antiviral properties, according to a study published in March 2016 in Nutrients.
Pectin, a fiber found in apples, can help lower bad LDL cholesterol. This increases the risk of coronary heart disease. Because 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 major 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 lung, colorectal, breast, and gastrointestinal cancers.
So, is eating an apple a day a good way to maintain 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 quite healthy. They are low in calories and fat, high in fiber and a good source of vitamins and minerals. Because they contain antioxidants. Studies have shown that people who eat apples regularly have a lower risk of heart disease, diabetes and cancer. On the other hand, it is essential to remember that the key to a healthy diet is balance. Don’t abuse apples (or any other food), and you’ll be fine. Enjoy them as part of a healthy, balanced diet, and they may help keep you away from the doctor.
How do you clean apples from pesticides to take advantage of all their nutrients?
Of course, to benefit from the nutrients contained in the whole apple, they must first be cleaned well. To eliminate unwanted pesticides, there are two valid and effective options.
- The first is to soak the apples in a solution of vinegar and water for 15 minutes.
- The second allows you to place apples in a tray filled with hot water. A white substance may appear on the surface of the apple. You wait 5-10 minutes, then start scrubbing the apples with a brush under running water.
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