Nandini Alapati Dietician, Manipal hospitals, Vijayawada
Nutritional information about 100 gm of apple, know it
You might hear ” an apple keeps a doctor away “. An apple is an edible fruit produced by an apple tree (Malus Domestica). Different cultivars are bred for various tastes and uses, including cooking, eating raw, and cider production.
Nutritional information About 100 grams of the edible portion of an Apple gives us 84.6 moisture, 0.2 g of protein, 0.5 of fat, 1.0 g of fibre, 13.4 g of carbohydrates, 59 kcals, 10 mg of calcium, 14 mg of phosphorous and 0.660 mg of iron.
Nutritional Benefits: 1. Apples help in lowering high cholesterol and blood pressure, and the presence of soluble fibre found in apples helps to reduce the cholesterols.
- As mentioned an apple has fibre content it also aids to have good digestion. Soluble fibre helps slow down digestion, allowing you to feel full, and also slows the digestion of glucose, which helps control your blood sugar. Meanwhile, insoluble fibre can help move food through your system and aid with constipation.
- Apples are rich in quercetin and pectin. Quercetin is a plant pigment (flavonoid). It’s found in many plants and foods, such as red wine, onions, green tea, apples, and berries. Quercetin has antioxidant and anti-inflammatory effects that might help reduce swelling, kill cancer cells, control blood sugar, and help prevent heart diseases.
- Apple and the glycemic Index: The glycemic index (GI) compares foods causing blood sugar spikes. Foods score between 0–100, with water having the lowest and glucose having the highest score.
The body absorbs carbohydrates and sugars quickly from foods with a high GI score, such as candies. The carbs from foods with a low GI score enter the bloodstream more slowly, so there is a lower risk of a blood sugar spike. apples may have a relatively low impact on the insulin and blood sugar levels in the body. This makes them a suitable fruit for people with diabetes, in moderation.
Cookery uses of apples: They can be made into jams, sauce, in desserts, can be eaten raw and also can be made into juices.
” An apple keeps a doctor away ” can be proven as the right choice by consuming 1 medium apple every day. eat healthily and stay healthy.
