Apples are one of the tasty fruits in the world. Apple fruit is at the forefront not only in terms of taste but also in terms of health benefits. China is the largest producer of apples.
Statistics show that China produced around 41 million metric tons of apples the year 2019-2020. India, Russia, and Poland also the countries that produce a huge amount of apples every year.
Apple gives you lots of health benefits. Apples contain several types of vitamins and minerals.
So today we are going to discuss vitamins and minerals of apple, different types of apple such as green apple, red apple, and its benefits and lots of other things related to apple fruit.
So read this full article to get complete health information about apple. (1)
Vitamins and minerals of apple
Apples contain lots of vitamins and minerals. They give you lots of health benefits. So below are the vitamins that contain in an apple.
Vitamin A contains in apples. Vitamin A is essential to improve and strengthen your immune system. It also helps you improve your vision and protect you from several types of diseases that affect your eyes.
The recommended daily allowance (RDA) Vitamin A for men is 900mcg and for women is 700mcg. You will get 16.2mcg Vitamin A per 100gm apple. So vitamin A is one of the vitamins contained in the apple.
Vitamin B1 is another vitamin that contains in the apple. It is also called thiamine. Whole grains and legumes are a great source of vitamin B1. Thiamine helps to boost your energy.
The recommended daily allowance (RDA) of Vitamin B1 for male adults is 1.2mg and for female adults is 1.1mg.
Vitamin B2 is another vitamin included in apples. It is also called Riboflavin. It is required for the production of pyridoxic acid from pyridoxal.
Eating lots of vitamin B2 containing foods helps to lower migraine headaches. The recommended daily allowance (RDA) of vitamin B2 for male adults is 1.3mg and for female adults is 1.1mg.
You will get 0.04mg Vitamin B2 from 100gm apple.
Vitamin B6 is another vitamin that apples contain. Vitamin B6 is important for various functions of your body such as the production of hemoglobin.
Hemoglobins help the smooth supply of oxygen to every part of your body. Vitamin B6 is also essential to keep your blood sugar normal.
The recommended daily allowance (RDA) of vitamin B6 for women is 1.5mg and for men is 1.7mg.
Apple is one of the high-quality vitamin C fruit. You will get 4.6mg vitamin C from 100gm of apple. Vitamin C is essential for the repair of tissues.
Vitamin C helps you to improve your immune system. Regular intake of vitamin C lowers the risks of cardiovascular diseases. It also lowers the chances of cancers.
The recommended daily allowance (RDA) of vitamin C for adult men is 90mg and for adult women is 75mg.
Above are the main vitamins and minerals of apple fruit. So if you eat an apple, you will get these vitamins.
Below is the main mineral that you will get when you eat an apple.
Calcium is one of the main minerals that you will get from calcium. Calcium helps to strengthen your bones and improve the function of blood cells.
You can protect your heart from various diseases by eating calcium-rich foods. Calcium is also proven to lower blood pressure. The recommended daily allowance (RDA) of calcium for adults is 1000mg.
You will get 6mg of calcium from 100gm of apple. So eating apple fruit help you to close to achieve the daily recommended level of calcium.
Potassium is another mineral contain in apple. Potassium is one of the best aid for lower blood pressure. It also lowers the chances of cardiovascular diseases.
The recommended daily allowance (RDA) of potassium for a male adult is 3400mg and for female adults 2600mg. You will get 107mg potassium from 100gm of apple.
So eating apple is the best easiest way to get enough potassium for your body.
Iron is another important mineral that you get by eating an apple. Your body needs sufficient iron to do various functions such as the production of blood.
If you don’t get enough iron, it will affect the whole function of your body. So you can get rid of these problems by eating iron-rich foods like apple.
You will get 0.1mg high-quality iron from 100gm of apple. The recommended daily allowance (RDA) of iron for an adult is 18mg.
Magnesium is another mineral contain in apple. Magnesium helps to regulate your nerve system. It also helps you to lower blood sugar and blood pressure.
You will get 5mg magnesium from 100gm of apple. The recommended daily allowance (RDA) of magnesium for an adult is 420mg. So many is another mineral that you will get from apple.
Phosphorus is the mineral that helps to improve your teeth’ health. You need phosphorus to recover the pain after a workout. It also helps you to get rid of kidney diseases.
The recommended daily allowance (RDA) of phosphorus for an adult is 700mg. You will get approximately 11mg phosphorus from 100gm of apple.
Your body needs sodium to perform various functions well. Sodium is one of the main minerals that help to maintain fluids and produce blood. So sodium is important for your body.
The recommended daily allowance (RDA) of sodium for an adult is 2300mg. You will get 1mg sodium from 100gm apple. That’s not too much but, it will give some sodium.
Many of us suffering from mental stress and anxiety. Zinc-containing foods are the best option for those who suffer from oxidative stress. Eating zinc foods like apple helps to lower mental stress and anxiety disorders.
It also strengthens your immune system. The recommended daily allowance (RDA) of zinc for an adult is 11-14mg.
Above are the important mineral that you will get by eating the apple.
Green apple vitamins and minerals
- Vitamin A
- Vitamin C
- Vitamin K
Vitamin k is a vitamin that helps blood clot. Vitamin K is a factor in protecting your body from excessive blood loss by clotting blood during wounds. Blood clots are caused by platelets in your body.
Vitamin K is very helpful in increasing the number of such platelets. Vitamin K also improves your bone health. The recommended daily allowance (RDA) of Vitamin K for an adult is approximately 130 mcg.
Apple health benefits
Apples are one of the nutritious fruit that filled with lots of vitamins and minerals. You can use apples as food to lose weight. Apple helps to lose your excess body weight.
Some of the top benefits of eating the apple are below
1- Apple Improve Your Energy
Apples are a great source of carbohydrates. 100gm of apples contains 13.81g pure carbohydrates and 52kcal energy so eating an apple helps to boost your energy high.
You need a high energy level to do tasks every day. So eating apple fruit helps to increase your energy and make your tasks easy.
2- Balancing Blood Sugar
Apple is a diabetic-friendly fruit. 100g of apples contains 10.39g of Sugar but, it’s natural. It doesn’t increase your blood sugar level but helps to balance your blood sugar level.
Sugar patients should not normally eat sugary foods, but apple is a sweet fruit that can be eaten even by such people. So sugar balancing is another benefit of apples.
3- Improve Immunity
Apples improve your immunity power. Apple contains lots of vitamin C. Vitamin C is the main element that makes an apple an immunity booster.
We need a good immune system to resist diseases. So eating apple helps you to improve your immunity power and stay away from diseases.
4- Lower Blood Pressure
Apples are calcium-rich fruit. Therefore eating apples helps to lower high blood pressure. Apple is one of the fruits that can be added to the diet for high blood pressure patients.
Many peoples around us suffering from high blood pressure so recommend them to eat the apple to lower their high blood pressure.
5- Produce More Hemoglobins
The iron contains in an apple helps to produce hemoglobin in your blood vessels. It will regulate the flow of blood to various parts of your body and also improve oxygen supply.
So if you want to produce more red blood cells in your body, then try to eat some apples.
6- Burn Cholesterol
Eating raw apple burn your bad cholesterol. You need to control your diet when you have high cholesterol. This is one that you can add to your diet when you have high cholesterol.
So eat some foods like apple and doing some exercises to lower high cholesterol.
7- Protect Your Heart
Apple protects your heart from various heart diseases. The vitamins and minerals like vitamin C and iron contained in the apple help to improve your heart health.
Fiber lowers your blood pressure and protects you from a stroke. So heart health is another health benefit of eating apple fruits.
Apple Juice Health Benefits
Eating an apple can bring a lot of benefits to your body. I have mentioned above about them. But there are many other benefits to drinking apple juice instead of raw. Let’s see what they are.
Apple juice helps to clean your internal organs and speed up your digestive processes. Proper digestion is very important for your health.
According to Ayurveda, problems related to digestion are the main cause of most diseases. So drinking apple juice helps to improve your digestion.
You can use apple juice as a weight loss drink. Apples are very helpful to lose weight. So drinking apple as the juice helps to lose weight and it is quickly digested.
Lose weight is one of the health benefits of drinking apple juice.
It is an energy drink
As I said earlier, Apple is a fruit that helps to increase your energy level a lot. So you can use apple juice as an energy drink.
Benefits of apple for skin
Skin is an important organ in your body. The largest organ in your body is the skin. It is through the skin that you feel the pain and feels the cold and the heat.
That is why you need to be very careful about the health of your skin, which is such an important organ. Eating apple fruit will bring a lot of benefits to your skin.
Dry skin is one of the problems that many of us face. Apple is one of the best aid for dry skin. Eating apple helps to hydrate your skin always.
Vitamin E that contains in apple is helping your skin glow. So eat at least one apple every day that will improve your skin health.
Apples are great fruits that are filled with lots of health benefits. In this blog, I wrote about the vitamins and minerals of apples and the health benefits of eating the apple.
I believe it will help you. I think so share this with your friends and family and let them know about the amazing health benefits of eating the apple.