Apple: Health Benefits,Nutrition Facts & Risks

An apple is one of the healthiest foods a person can eat. Low in calories and high in fiber, apples have only a trace of sodium, and no fat or cholesterol.

They do have phytonutrients and antioxidants, though, which studies have shown may help reduce the risk of cancer, cardiovascular disease and diabetes.

Apples may also mitigate the effects of asthma and Alzheimer's disease, while assisting with weight management, bone health, pulmonary function and gastrointestinal protection.

Often called a "miracle food" and "nutritional powerhouse," an apple a day really may keep the doctor away. Here are the nutrition facts from the U.S. Food and Drug Administration, which regulates food labeling through the National Labeling and Education Act:

Health benefits

Apples are loaded with vitamin C. Almost half of an apple's vitamin C content is just under the skin, so it's a good idea to eat apples with their skins. This part of the apple also contains insoluble fiber, which provides bulk in the intestinal tract. The bulk holds water that cleanses and moves food quickly through the digestive system.

Apples also contain soluble fiber, such as pectin. This nutrient helps prevent cholesterol from building up in the lining of blood vessels, which in turn helps prevent atherosclerosis and heart disease. In a 2011 study, women who ate 75 grams of dried apples every day for six months had a 23 percent decrease in bad LDL cholesterol, said study researcher Bahram H. Arjmandi, professor at and chair of the Department of Nutrition at Florida State University. Additionally, the women's levels of good HDL cholesterol increased by about 4 percent, according to the study.

Another study tracked food consumption among 9,208 people for 28 years. Those who ate more apples had a lower risk of stroke. Researchers attributed the results to quercetin, an antioxidant in apples.

A study of 2,500 middle-aged men in Wales found improved lung function among those who ate an apple a day. A study in Brazil showed that adding three apples a day to women's diets helped lower their calorie intake and contributed to weight reduction.

Nutrition Facts Serving size: 1 large apple (8 oz / 242 g) Raw, edible weight portion Calories 130   Calories from Fat 0 *Percent Daily Values (%DV) are based on a 2,000 calorie diet.	Amt per Serving	%DV*		Amt per Serving	%DV*
	Total Fat 0g	0%		Total Carbohydrate 34g	11%
	Cholesterol 0mg	0%		Dietary Fiber 5g	20%
	Sodium 0mg	0%		Sugars 25g
	Potassium 260mg	7%		Protein 1g
	Vitamin A	2%		Calcium	2%
	Vitamin C	8%		Iron	2%

Apples and cancer

The American Institute for Cancer Research recommends eating lots of fruits and vegetables, including apples. The antioxidant content of apples ranks among the highest for fruits, and research shows that antioxidants help prevent cancer.

A study in Hawaii found that people who regularly eat apples, onions and white grapefruit cut their lung cancer risk in half.

 

Health risks There are no serious side effects from eating apples. However, apples are acidic, and the juice may damage tooth enamel. Studies have shown that the way many people eat apples, which is a slower process than eating other fruits such as oranges and grapes, may cause four times more tooth decay and acid erosion than a regular soft drink.

 Most people bite into them with their front teeth and chew with their back teeth, giving the acid more time and prolonged exposure to the teeth. Dentists recommend cutting up your apples and chewing them with your back teeth. Always rinse your mouth with water to help wash away the acid and sugars. People with type 2 diabetes can eat apples, although the American Diabetes Association suggests buying smaller apples and peeling them.

Apples and pesticides

Recent governmental pesticide tests revealed the widespread presence of pesticide residues on conventionally grown, non-organic fruits and vegetables. Results analyzed by the Environmental Working Group showed that 98 percent of conventional apples had pesticide residue on their peels.

 The group also said in its report, however, that "the health benefits of a diet rich in fruits and vegetables outweigh the risks of pesticide exposure." [Infographic: Guide to Pesticides in Produce] Washing apples well helps remove pesticides, according to the Colorado State University Extension Service. However, using chemical rinses and other treatments for washing fresh produce is not recommended because the Food and Drug Administration has not evaluated then for safety or effectiveness. 

 Some researchers say not to worry about pesticides. Dr. Dianne Hyson, a research dietitian at the University of California-Davis, writes that laboratory tests have shown very low levels of pesticide residue on apple skins.

Are apple seeds poisonous?

Apple seeds, also called pips, contain a substance called amygdalin, which can release cyanide, a powerful poison, when it comes into contact with digestive enzymes. Whole seeds will pass through your digestive system relatively untouched, but if you chew the seeds you may be exposed to the toxins. One or two will not be harmful, as the body can handle small doses of cyanide, but if you or a child chews and swallows a lot of seeds, you should seek medical attention immediately. A very large helping of apple seeds may be fatal. 

 How many seeds are harmful? According to John Fry, a consultant in food science, about 1 milligram of cyanide per kilogram of body weight will kill an adult person. Apples seeds contain about 700 mg of cyanide per kilogram; so about 100 grams of apple seeds would be enough to kill a 70-kg (154-pound) adult. However, a seed weighs 0.7 grams, so you would have to munch on 143 seeds to get that amount of cyanide. Apples typically have about eight pips, so you'd have to eat the seeds of 18 apples in one sitting to get a fatal dose. 

 

 

Source,http://nutrientspot.blogspot.in