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Apple: properties, benefits and calories

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Did you know that a single apple has an antioxidant effect equivalent to 1,500 milligrams of vitamin C? Yes, we are talking about one of the most consumed and appreciated fruits by all for its multiple benefits for our health. For this reason, we wanted to collect everything you need to know about this popular and delicious fruit so that you know what you are getting every time you consume an apple.

apple nutrition facts

Here are the nutritional facts for a raw, unpeeled, medium-sized apple (100 grams):

Calories: 52

Water: 86%.

Protein: 0.3 grams

Carbohydrates: 13.8 grams

Sugar: 10.4 grams

Fiber: 2.4 grams

Fat: 0.2 grams

apple benefits

They reduce high cholesterol and blood pressure. The consumption of apples can be beneficial to prevent cardiovascular disease, since the soluble fiber and plant sterols help reduce cholesterol in the lining of the walls of blood vessels, thus reducing the incidence of atherosclerosis. In addition, its consumption can help reduce blood pressure levels. Eating two apples a day can help lower both LDL cholesterol and triglyceride levels.

Apples are rich in amino acids. These boost testosterone levels and muscle growth. In addition, an apple a day provides our body with a good dose of quercetin, a flavonoid that reduces the risk of allergies, heart attacks, Alzheimer’s, Parkinson’s and prostate and lung cancers.

They help to have a good digestion and fight against constipation. Fiber is good for digestion, and apples contain both soluble and insoluble fiber, which help slow down digestion, improve intestinal transit, help digest fats, help you feel full, and control blood sugar. In addition, the insoluble helps move food through the body, so it is good for avoiding constipation. Of course, do not forget to also consume the skin of the apple, since that is where a large part of the insoluble fiber is.

Apples help to have a healthy immune system. A diet rich in soluble fiber encourages pro-inflammatory immune cells to become anti-inflammatory, something that helps strengthen the immune system. In addition, there are studies that suggest that its consumption can help prevent diseases such as the flu. Another point in favor of apples in this regard is that, as they contain vitamin C, they are very good at strengthening the immune system, by improving the epithelial barrier against pathogens and protecting against environmental oxidative stress.

The antioxidants that apples contain are good for preventing cancer. Although we all know that, for now, there is no infallible method to prevent the terrible disease that is cancer, the truth is that the high content of antioxidants in this fruit can help, since some of them can limit the growth of cancer cells, especially in colon, breast, esophageal and mouth cancer.

They are good for good oral health. It is known that consuming apples is good for healthy teeth, since it improves blood circulation in the gums and regulates the PH of our mouth, favoring the creation of saliva, and thus helping the formation of bacterial plaque.

types of apples

These are the most popular types of apples that we can find in the greengrocer:

Gala or Royal Gala

This type of apple is red with yellow touches. It is juicy, sweet and crunchy, and it is very versatile, as it can be eaten raw, baked or even cooked.

Originally from Japan, the Fuji is a sweet apple rich in juice. Its appearance is red with a touch of green, and it is juicy and crunchy.

The Golden apple is soft and yellow, and has a sweet flavor and soft flesh. It is crunchy and is often used for baking.

Granny Smith
The Granny Smith is an apple that is highly appreciated by consumers who appreciate its sour flavor. Its appearance is green and it has a thicker skin than the rest of the varieties, while it is juicy and crunchy. It is especially rich in antioxidants, and is perfect for summer salads.

Red Delicious
The Red Delicious has a dark red skin and its touch of sweetness is more neutral than the rest. It is an apple with juicy flesh and a lot of aroma, so it is widely used in salads. They are the ones that contain the most antioxidants against inflammation.

Pink Lady
It is a pink apple, with a sweet flavor similar to the Red Delicious. Like this one, it is a good option for cooking, as well as being very well presented in a salad.

Which apple is best for athletes?
All. For example, the apple is a perfect fruit for those who are looking to lose weight. Its high content of water, fiber and vitamins makes it a very healthy option as a snack, perfect to give you energy for training. Its healthy and natural sugars are a perfect complement for the endorphins produced by sports activity, it helps us replenish the water and electrolytes lost through sweat. By the way, it is always better to consume it raw and with skin, very clean, yes, or in a shake with other fruits.


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