Know your food series, day 5 - Apple

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Apple

It's the Know your food series in which a food item is selected everyday and it's benefits and nutritional facts will be presented. So food of the day is Apple. Here are some nutritional facts first-

Nutritional value per 100 g (3.5 oz)

Energy	218 kJ (52 kcal)
Carbohydrates	13.81 g
Sugars	10.39
Dietary fiber	2.4 g

Vitamins

Vitamins play many roles in the body. Their main actions are co-enzymatic function and antioxidant and hormonal actions.

Vitamins are involved in 4 major types of functions:

• Coenzyme function: the vitamin binds to the enzyme that catalyses a chemical reaction and acts in conjunction with it. For example, vitamin B2 acts as a coenzyme in energy production by glucose oxidation.

• The transfer of protons and electrons in the respiratory chain and the neutralization of free radicals which are toxic to the tissues (antioxidant action).

• Stabilization of membranes by inhibition of oxidation phenomena.

• A function of hormonal type by triggering the synthesis of an protein.

Vitamins participate in many cell metabolisms by intervening in chemical reactions either as an active agent, or by allowing the reaction between two agents, or by neutralizing the waste of the reaction.

Vitamins	%age	quantity
Thiamine (B1)	(1%)	0.017 mg
Riboflavin (B2)	(2%)	0.026 mg
Niacin (B3)	(1%)	0.091 mg
Pantothenic acid (B5)	(1%)	0.061 mg
Vitamin B6	(3%)	0.041 mg
Folate (B9)	(1%)	3 μg
Vitamin C	(6%)	4.6 mg
Vitamin E	(1%)	0.18 mg
Vitamin K	(2%)	2.2 μg

Minerals

• Minerals are essential to most physiological mechanisms. They must be present in an appropriate balance. The athlete or the active individual must be careful not to miss every day at risk of physical and mental disorder and weariness.
• A balanced diet normally meets our daily needs, but in the event of a food dysfunction or poorly assimilated component, the use of dietary supplements and other mineral complexes can be useful for re-balancing and therefore beneficial to health.

Minerals	%age	quantity
Calcium	(1%)	6 mg
Iron	(1%)	0.12 mg
Magnesium	(1%)	5 mg
Manganese	(2%)	0.035 mg
Phosphorus	(2%)	11 mg
Potassium	(2%)	107 mg
Sodium	(0%)	1 mg
Zinc	(0%)	0.04 mg

Source

Benefits

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• Apples contain a soluble fiber called pectin, which helps lower cholesterol in the blood, and prevents it from building up in the walls of blood vessels.

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• They also contain large amounts of potassium, a mineral that helps control blood pressure, and can reduce the risk of a heart attack.

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• Quercetin is a powerful antioxidant that is also found in apples, and is proven to help protect neurons in the human brain.

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• When fermented in the colon, the natural fiber of apples produces chemicals that help prevent the formation of cancer cells.

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• Your consumption can also help people suffering from asthma. The flavonoids and phenolic acids it contains, help calm inflammation of the airways.

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• Another of its flavonoids, called floridzine, protects bones from diseases such as osteoporosis, and can increase their strength and density.

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• It is considered a diuretic fruit, due to the concentration of potassium it contains. Highly recommended for people who suffer from fluid retention.

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• In addition, its consumption is recommended to prevent constipation or diarrhea. The apple peel contains an insoluble fiber that helps intestinal evacuation.

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• It helps the teeth to look cleaner, because by eating it, it scavenges the remains of other foods. It is also said to be very good for preventing cavities.

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Comments

[godngold]

Excellent. Thank you

[erikdenoorman]

Apples are some of my favorite foods. I love to eat them for breakfast, 5 apples is about 1KG which is like a 500 calorie with loads of fiber. A perfect start of the day

[nirmal]

In the Nutritional Value chart in the beginning, the sugar is 10.39 'GRAMS' per 100g apple right?
As of now you I just see 10.39 only without any unit. Thanks in advance. :)

[varunsangwan]

Nutritional value per 100 g

[nirmal]

And you wrote an awesome post. Following you :)