What are the caloric content of apples and their beneficial properties?

Calorie content and chemical composition

100 g of apples contain 0.4 g of proteins and fats, 9.8 g of carbohydrates, 1.8 g of fiber. The calorie content of these fruits is only 47-100 kcal. These fruits contain vitamins and mineral elements: retinol, carotene, B vitamins (B1, B2, B4, B5, B6), C, E, H, K and PP, potassium, selenium, chromium, calcium, silicon, phosphorus , iron, iodine, cobalt, magnesium, sodium, manganese, copper, molybdenum and zinc.

There are organic acids (0.5-1%), sugar in fruits of different varieties contains 8-12% of dry matter, pectin - from 0.8 to 1.5%, ascorbic acid - 5-30 mg.

Calories, proteins, fats and carbohydrates in apples

Their quantity may be higher or lower, depending on the degree of ripeness, amount of sugar, and variety. This can be seen clearly in the table.

By the way, the calorie content of dried apples is much higher due to moisture loss. The energy value of the product can reach 230 kcal per 100 g. It is important for people who are watching their figure not to get carried away.

The calorie content of apples is low. The fruits can be red, green, yellow, pink. These varieties are divided into different varieties: “Golden”, “Aport”, “Gala”, “Granny Smith”, “Fuji”, “Pink Lady”, “White filling” and others. The difference in the number of calories between them is insignificant: proteins and fats in apples of different varieties average 0.4 g per 100 g, but carbohydrates can be either 10 or 20 g.

As for the chemical composition of apples, they contain vitamins, micro- and macroelements, amino acids, fatty acids, and carbohydrates. All these elements are contained in red, green, yellow natural fruits: in the seeds, peel, pulp.

Although the energy value of apples is low, their nutritional value (proteins, fats, carbohydrates) is quite acceptable for the full functioning of the body and its healing. The product is rich in water and dietary fiber. Other groups of substances are presented in the table.

The vitamin, mineral, amino acid composition of the skin, seeds and pulp of apples is very rich. Sweet, sour, sour-sweet fresh, baked, soaked, boiled, stewed apples of all varieties (“Simirenko”, “Golden”, “Antonovka”, “Gerber”, “Pink Lady”, “Champion”) contain substances that bring benefits to the body great benefit.

Any nutritionist will recommend apples as low-calorie foods with only 47 kcal.

In addition, they contain a lot of fiber, which is absorbed by the body for a long time and the feeling of hunger comes later. Fiber is also necessary for the gastrointestinal tract; it enhances intestinal motility and helps remove toxins.

The apple contains many vitamins and microelements that the body needs for normal functioning.

This fruit strengthens the immune system, maintains constant blood sugar levels, strengthens blood vessels and even cleans teeth. There are even special apple diets that allow you to lose several kilograms in a matter of days.

Which apples are healthier: red, green or yellow?

The color of the peel depends on the pigments contained in the cells. Green ones contain chlorophyll, yellow ones contain carotene, red ones contain anthocyanins. All substances are useful in their own way.

1. If we talk about the benefits of green apples, then first of all we need to mention a large amount of ascorbic acid and organic compounds, a small amount of carbohydrates.
2. Yellow fruits will be useful for the bile ducts; yellow-colored fruits contain a lot of iron.
3. Red ones are sweet and contain substances that support heart function.

However, red plant pigments are known allergens, so red varieties are not recommended for children; green and yellow varieties are more beneficial for them. Adults can eat fruits of any variety, unless, of course, they have a tendency to allergies.

The benefits of apples for the body

A fresh apple, recently picked from a tree, contains many useful substances that the body needs every day for normal, healthy functioning. The main and especially necessary ones are retinol vitamins, a set of various beta-carotenes and ascorbic acid.

Due to the fragility of vitamin C, which is destroyed during long-term storage, chopping or heat treatment of the fruit, it is recommended to eat apples raw. The amount of ascorbic acid in apples is determined by their maturity, variety and the conditions in which the tree itself grows, so significant fluctuations in this indicator are possible (in some apples it can be 3-5 times more than in others).

The presence of another category of complex organic compounds beneficial to the body - pectins - provides apples with a low glycemic index, although, as already mentioned, it is lower for green fruits than for red and yellow ones.

But the benefits don't end there. Apples contain the daily requirement of flavonoids, which play a significant role in metabolism, and enter our body only with plant foods. They change the activity of certain enzymes so that the synthesis of uric acid slows down and the catabolism of formic acid accelerates. This improves the condition of patients with gout, rheumatism, eczema and other skin and joint diseases.

Apples are a pleasant way to quench your thirst, since on average these fruits contain 87% pure water. The most important substances for life - fats, proteins and carbohydrates - make up 0.4, 0.4, and 11% of the apple, respectively. Dietary fiber, or fiber, is considered separately - there are only six tenths of one percent in the pulp and peel.

Applesauce, juice, slices and even flowers have long been used by the beautiful half of the population of Eurasia as raw materials for the preparation of various cosmetics. These ingredients help refresh the skin, give the face a ruddy appearance, remove the top layer of dead epidermal cells and thus remove fine wrinkles. Since many significant holidays occur in winter, there are also recipes using dried and soaked apples.

The simplest way anyone can quickly improve the condition of their facial skin is an apple massage. To do this, take a slice of fresh apple and massage the skin of your face with it, especially in the area around the eyes and on the cheeks. This procedure unclogs pores, slightly moisturizes the skin, and removes puffiness and bags under the eyes.

To avoid harming your skin, choose apple varieties that suit your skin type. Be guided by the principle: the drier the epidermis, the sweeter the apple should be. That is, oily skin needs sour fruits.

For hands and nails, baths based on a mixture of sunflower or olive oil with apple cider vinegar in equal proportions are very useful.

With the help of fresh apples, it is possible to get rid of warts without harming the skin. The classic method for removing growths of the papilloma virus is a strong alkaline agent “celandine”, which can burn the epithelium. If you rub the warts with a slice of fresh green apple 5 times a day for a whole month, a similar effect is produced (the growths simply dry out and fall off), but without the danger of getting a chemical burn.

And the most unexpected thing is that a reliable remedy for strengthening hair is made from apple leaves. To do this, the leaves of summer apple trees are boiled for 10 minutes in the proportion of 50 g of dried raw materials per 0.5 liters of water. The strained and cooled broth should be used to rinse problem hair after each wash with any shampoo.

Most of the above-mentioned substances are concentrated in the skin and in the pulp underneath, so apples should be eaten with the skin on.

In addition to the peel, apple seeds are also beneficial, as they contain a lot of irreplaceable active components, thanks to which the development of cancer cells is stopped and the degeneration of benign tumors into oncological ones is prevented. Apple seeds are also rich in iodine, an acute shortage of which is felt by every resident of large cities.

Another specific substance found in apple seeds is the poisonous glucoside amygdalin, which is an anti-cancer vitamin B17. In moderate dosages it is beneficial, in large doses it is poisonous.

Soaked apples retain the beneficial properties of fresh fruits, are easier to digest by the body and are stored for a long time, are an excellent product for the winter diet, restore the body’s vitamin and mineral reserves and fill it with energy.

There are many recipes for soaked apples, the method of preparation depends on your taste preferences - some people like sweet apples, while others like sour fruit and vegetable preparations with cabbage, which can be put on the table as a salad. Previously, apples were soaked in tubs and wooden barrels under pressure, where they were perfectly stored all winter, picking up flavor and piquant aroma from the brine.

Ancient recipes can be adapted to modern realities and glass containers can be used for soaking apples. It’s easy to prepare soaked apples in a glass bottle at home; their taste differs little from fruits soaked in a barrel, and the benefits of apples are almost completely preserved.

Fruits for home preparation must be fresh and whole without damage to the skin. Be sure to use ripe fruits collected in late autumn, but the pulp should be dense and elastic; overripe apples with decaying pulp are not suitable for soaking.

Several varieties of apples are suitable for soaking. The most commonly used are Antonovka, Pepin, Titovka and pineapples. The firmer the flesh of the apples used, the longer they need to be kept and soaked so that their density is suitable for further processing. Therefore, it is most profitable to immediately buy apples of the required density (neither hard nor soft).

We hope that it is obvious to everyone that high-quality urination requires exclusively natural products grown in gardens from an environmentally friendly area. Reach out to local residents of villages and villages who do not know what it means to use pesticides and other chemicals.

Of these apples, you need to choose only the ripest and whole ones, with a peel without dents or cracks. Even a small dent with rotten pulp can become the “fly in the ointment” that will ruin the entire product obtained as a result of urination.

When soaking apples in a container, you need to regularly add clean water, since the pulp of the fruit absorbs it like a sponge. If the skin of the upper fruits is allowed to become exposed, rotting may begin, which will gradually infect all the contents in the container.

Recipe. This Slavic delicacy can be prepared according to many different recipes. The essence of the process is to keep the apples in water with the addition of various spices and additives, such as spices, mustard, lavender, herbs (basil, mint, oregano, thyme), honey, alum and even berries (cherries, blueberries, cranberries, currants).

Of course, you can find a complex recipe for soaking apples, for example, with cabbage, which is mastered by sophisticated housewives, but there will be a high risk of failure. Often, because of the first negative experience, housewives refuse to urinate in the future. So that even a beginner can cope with this difficult task, it is worth choosing the simple and reliable options presented below.

Today, the apple diet remains quite popular, as with its help they achieve impressive results in terms of weight loss. However, constant consumption of the same product can negatively affect the body’s condition, since it does not receive a significant amount of useful and necessary substances, and receives some in excess of the norm.

For example, apples contain a small percentage of coarse fiber, but in the case of an apple mono-diet, the body, whatever one may say, receives too much of it. As a result, colitis, ulcerative symptoms and gastritis worsen. The abundance of fruit acids received daily provokes the launch of inflammatory processes in the gallbladder.

Also, apples are harmful not only due to fruit acids, but also due to various sugars, and the fruits of red varieties contain much more sweetness than is healthy. This combination has a detrimental effect on tooth enamel, and its thinning provokes tooth sensitivity and increases the risk of all dental diseases.

Sweet apples of red and yellow varieties are prohibited for diabetics, as they have too high a glycemic index. Apple juice carries the same danger, be it freshly squeezed or factory-made. In addition, drinking apple juice too often contributes to the rapid dissolution of tooth enamel, which can cause teeth to crumble and develop hypersensitivity.

And the last thing that harms apples is parasites. After lengthy research, eggs of animals were found on apples that provoke helminthiases, ascariasis, and nematodes. And although this applies to all fruits and vegetables, apples, as the most popular fruit, must be washed especially thoroughly with running water before consumption.

Harm of apple seeds

Beneficial properties of apples

In medicine, they are used primarily as a source of the microelement iron and as a mild laxative, for the treatment of the urinary tract and kidneys, removing sand and stones from them. Eating these fruits helps strengthen the heart muscle, prevents heart attacks and ischemia, lowers cholesterol, and makes blood vessels elastic. The fruits stimulate appetite, normalize the gastrointestinal tract, improve vision, rejuvenate cells of the whole body, have a mild diuretic and choleretic effect, remove toxins, prevent hypovitaminosis and anemia.

For women

The fruits prevent the occurrence of anemia and osteoporosis, keep the skin and hair in good condition. The benefits of apples for women’s bodies include the prevention of cancer, cardiovascular diseases, diabetes, and liver diseases.

For men

These fruits prevent the development of chronic heart disease, cancer, and change the composition of the blood for the better. For the male body, the benefits of apples are increased performance and endurance.

For children

Among the beneficial properties of apples for babies and older children, one can note the replenishment of the body with vitamins, minerals and substances that are important for the proper development of the child. Ascorbic acid and iron are especially necessary for the proper development of the child’s body. The fruits have an effect on strengthening the immune system, preventing anemia, children can eat them at any time of the year. And in winter they will be a good source of vitamins.

Beneficial properties of apples and their use in medicine

Apple tree flowers, leaves, and fruits are used for medicinal purposes. Flowers are harvested during the flowering period, leaves - after flowering, fruits - ripe.

Preparations from apple flowers and leaves are known as a sedative, vasodilator, metabolic regulator, hematopoietic, appetizing, diuretic, and expectorant.

• In the past, apples were used to treat colitis and dysentery, malaria and typhoid fever, heart and metabolic diseases, diabetes and hypertension.
• Fresh fruits and apple tea are used in folk medicine for coughs, rheumatism, anemia, and migraines.
• Fruits, juice, apple pulp are an effective anti-inflammatory agent for burns, frostbite, trophic ulcers, for better wound healing, as a diuretic for edema, especially of cardiac origin, sclerosis, and hypertension.
• Sour varieties of apples are used in the diet of patients with diabetes and obesity, and sweet varieties are used for gout, cardiovascular diseases, kidney stones and gall bladder.
• Warm apple decoction helps with gouty pain, acute respiratory diseases accompanied by cough and swelling of the vocal cords, and hoarseness.
• An infusion of apple leaves is taken orally as a diaphoretic.
• In folk medicine, fresh apple mush mixed with cream or unsalted butter is used to treat cracked mucous membranes, superficial wounds, shallow burns and superficial injuries due to frostbite and burns, and is used in the treatment of trophic ulcers, cracked nipples, and allergic dermatoses.
• Due to their complex composition, apples have a positive effect on the removal of oxalic acid from the body.
• The pectin contained in fruits is an important factor in detoxifying the body and helps eliminate heavy metal salts, toxic products, radionuclides, and excess cholesterol.
• Apple pectin is also able to inhibit the development of the influenza group of viruses in the human body.
• A decoction and infusion of fresh leaves is used for hypovitaminosis, diabetic periodontal disease, and capillaropathy in diabetics.

For more information about the beneficial properties of apples, see the article “The benefits and harms of apples - the best natural cleaners.”

The benefits of apples for weight loss

To lose extra pounds, you need to eat green apples. They regulate digestion processes and remove toxins. To lose weight, you need to eat 2-4 fruits a day and limit the consumption of high-calorie foods. Once a week it is useful to arrange fasting days - eat only a mixture of 1 kg of apple pulp and 1 kg of kefir (eat 4-5 times).

Can I have apples?

Some diseases make adjustments to the diet, so people who have certain diseases should consume the fruits correctly.

During pregnancy

At this time, the female body especially needs vitamins and minerals. During pregnancy, the benefits of apples are undeniable, but it is better to choose green or yellow-colored varieties rather than red ones, so as not to cause allergies.

Iron, which is abundant in fruits, prevents anemia. If you eat fruits regularly at this time, it will help alleviate the symptoms of toxicosis and reduce swelling.

When breastfeeding

They can also be consumed during breastfeeding. All useful substances will enter the baby’s body through milk. It is better to prefer green fruits, which do not contain allergens, and eat them baked rather than fresh; they are easier to digest.

For gastritis and ulcers

If the acidity of stomach juice is higher than normal, you can only eat sweet varieties, and vice versa, if the acidity is below normal, you can eat green, sour varieties. Two fruits per day are enough. If you have an ulcer, you should not eat fruit on an empty stomach; it is recommended to give preference to baked or boiled fruit (in compote), they do not irritate the damaged mucous membrane.

For diabetes

Carbohydrates in this disease can provoke an increase in blood glucose, but this applies to sweet varieties. You can eat sour ones. It is recommended to eat baked fruits rather than fresh ones.

For pancreatitis

During an exacerbation, eating apples is prohibited, but at other times they are not contraindicated. Green and yellow fruits will be useful, no more than 2 per day. They need to be peeled or eaten baked.

Medicinal properties of apples

Diseases of the heart and blood vessels . Experiments on animals confirm the medicinal properties of apples - they protect the heart and blood vessels from free radicals, and reduce cholesterol levels.

Clinical studies have confirmed an improvement in heart and vascular parameters (reduction of triglycerides, bad cholesterol) when consuming fresh or dried apples.

The benefits of apples are confirmed by a 10-year observation of Swedish men and women - regular consumption reduces the risk of stroke.

The study confirms that high consumption of fruits, vegetables, and whole grains prevents cardiovascular diseases, obesity, and type 2 diabetes.

A study of 9,000 Finnish men and women confirmed that eating apples reduces the risk of thrombotic strokes.

Diabetes mellitus type 2 . Apples have relatively little effect on insulin and blood sugar levels. Therefore, they can be consumed in moderation by those suffering from diabetes.

The study concluded that replacing fructose with glucose or sucrose in foods or beverages may be beneficial for individuals, especially if laboratory testing shows impaired glucose tolerance or in cases of type 2 diabetes.

A study claims that eating apples daily reduces the risk of developing type 2 diabetes by 28%. It has been suggested that apple polyphenols prevent damage to beta cells in the pancreas, which produce insulin and are often damaged in people with type 2 diabetes.

A 2021 review concluded that replacing glucose or sucrose with fructose results in lower levels of sugar and insulin in the bloodstream after meals.

Losing weight . The benefit of apples is in fiber, which slows down digestion and accelerates satiety.

Long-term studies confirm that the inclusion of fruits with a low glycemic index and rich in fiber in the diet is associated with the least weight gain. Such products reduce sharp fluctuations in blood sugar levels, dull the feeling of hunger, and prevent overeating.

Biologically active compounds in apples have a positive effect on the intestinal microflora, which, in turn, prevents obesity and related disorders.

A study confirms the weight loss benefits of apples for overweight middle-aged Brazilian women.

The benefits of apples include chlorogenic acid, which reduces blood sugar levels and promotes weight loss.

Cancer . The flavonoids found in apples have been shown to have anti-inflammatory effects, improve blood vessel function, and are associated with a lower risk of death from cardiovascular disease and cancer.

The antioxidant properties of apples protect cell DNA from damage that precedes cancer. The substances included in the composition prevent the appearance of new cancer cells and slow down the spread of existing ones.

There has been a decrease in the risk of developing lung cancer with higher consumption of fruits (including apples) in smokers and former smokers.

A link has been established between high fruit consumption and a reduced risk of cancer of the colon and upper digestive tract (esophagus, oral cavity, larynx)

A 2011 review states that 1/3 of cancer deaths can be prevented by dietary changes—specifically increasing consumption of fruits, vegetables and whole grains. Cites research that links a diet high in fruits and vegetables to a reduction in cancers in the lungs, mouth, esophagus, stomach, and colon.

A 2021 study published in the International Journal of Epidemiology concluded that flavonoids may inhibit the growth of cancer cells.

Alzheimer's disease . Including apples in your diet protects neuronal cells from oxidative stress caused by neurotoxicity, which reduces the risk of neurodegenerative diseases such as Alzheimer's disease.

Modern research in mice suggests that apple juice increases the brain's production of the neurotransmitter acetylcholine, which improves memory, especially in cases of Alzheimer's disease.

Slowing down aging . With aging and inability to divide, such a cell is destroyed by the immune system. With age, the body copes with this task worse.

Senolytics are drugs that initiate the death of senescent cells.

Fisetin, which is part of apples, is a natural pigment that gives them a golden hue. Opened at the end of the 19th century. At the same time, it is one of the effective senolytics, which is confirmed by the study.

Asthma . The antioxidants it contains protect the lungs.

A study conducted on 68,000 women confirms that eating apples reduces the risk of developing bronchial asthma.

Strengthening bone tissue . The antioxidant and anti-inflammatory properties of apples improve bone density and strength.

The study concluded that including apples in the diet reduces calcium loss from the body.

How to eat apples correctly

The benefits of apples will manifest themselves most fully if they are consumed correctly. For example, it is recommended to eat fruits for breakfast and dinner, as they help digest food.

You can eat from 2 to 4 apples per day. Eating more than that per day can cause harm due to the sugars and acids they contain.

You can eat apples at night if you need to relieve a slight feeling of hunger. They cleanse teeth of plaque, thereby preventing caries. But it is important to consider that they can also lead to gas formation and increased peristalsis.

Which apples are healthier?

Many people determine the benefits of fruits by the variety and color of the peel. Yellow apples are rich in iron, pectin and fiber. They help improve digestion, restore the immune system and improve vision.

Which apples are healthier - green or red? Green-skinned varieties have the highest ascorbic acid content. Green varieties are an effective way to increase immunity and strengthen overall health. The green fruit also contains a high percentage of iron. These varieties do not cause allergic reactions in children and adults.

Red varieties are sweet varieties. They contain a lot of fructose, so they are an excellent source of needed energy. The benefits of red fruits are obvious - they should be consumed by weakened and elderly people, children and athletes. When talking about the benefits of the product, do not forget about the growing conditions. Wild-grown fruits have better anti-inflammatory properties. Seasonal apple according to BZHU contains a large amount of pectin and fiber.

In addition to fresh fruits, baked fruits are also eaten. The benefits of them are obvious to everyone. Despite the loss of some vitamins and minerals, baked fruits are considered dietary and are useful for a weakened body. Baked apples are recommended to be consumed after surgical interventions, for colds and prolonged severe flu. Great benefits from baked fruits for problems with the functioning of the stomach and intestines.

In order for fruits to provide special benefits, it is better to bake them whole in the oven. This dish will eliminate cough, have a powerful anti-inflammatory effect, and help you recover faster from a protracted illness. Low-calorie desserts should be consumed for sore throats and sore throats. The baked dish eliminates inflammation and has a healing effect.

It is necessary to eat dried apples, the benefits and harms of which have been well studied by doctors and nutritionists. The main benefit of dried fruits is improved digestion. Dried fruits are also a source of energy. Drinking decoctions of dried fruits is especially important during the cold period, when the body is deficient in vitamins. It is recommended to consume dried apple during pregnancy. They are given to weakened children and the elderly.

Apple peel: benefits and harms

It is under the skin that most of the vitamins and nutrients for which these fruits are valued are located. But harmful compounds are also concentrated there. Therefore, the benefits of the peel are ambiguous. It will be especially useful for the liver, it will be able to cleanse it of toxins.

Before storing, fruits can be treated with special substances, so it is better to clean fruits purchased in winter. You can also remove the skin if it is thick, which is typical for some varieties.