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Apples are one of the most popular fruits worldwide, known for their delicious taste and crisp texture. But did you know that most of the nutritional benefits lie in the peel? That’s right! The peel of an apple contains a wide array of essential nutrients that are beneficial for our health. In this article, we will provide you with a comprehensive table outlining the nutritional value of apples with the peel intact.
A medium-sized apple with the peel weighs approximately 182 grams. Here is a breakdown of the nutritional content of an apple with its peel:
Calories: 95
Carbohydrates: 25 grams
Fiber: 4 grams
Protein: 0.5 grams
Fat: 0 grams
The low calorie content makes apples an ideal snack for those trying to maintain a healthy weight. Additionally, the high fiber content helps promote a feeling of fullness, reducing the risk of overeating.
Vitamins:
– Vitamin C: 14% of the daily recommended intake
– Vitamin A: 1% of the daily recommended intake
– Vitamin K: 5.5 micrograms
Minerals:
– Potassium: 195 milligrams
– Calcium: 11 milligrams
– Iron: 0.2 milligrams
Antioxidants:
– Quercetin: Apples contain quercetin, a powerful antioxidant that helps reduce inflammation and protect against various diseases, including heart disease and certain types of cancer.
– Catechin: Another antioxidant found in apples, catechin, has been linked to a reduced risk of heart disease and improved cardiovascular health.
Fiber:
– Dietary Fiber: 4 grams
Dietary fiber is essential for maintaining a healthy digestive system. It aids in bowel regularity, prevents constipation, and may reduce the risk of developing various digestive disorders, including diverticulosis.
Phytochemicals:
– Polyphenols: Apples are a rich source of polyphenols, which have been associated with improved heart health, reduced inflammation, and protection against chronic diseases, such as diabetes and certain cancers.
– Pectin: The peel of apples contains pectin, a type of soluble fiber that helps lower cholesterol levels and regulate blood sugar levels.
It is important to note that most of the nutrients mentioned above are primarily found in the apple peel. Therefore, it is highly recommended to consume apples with the peel intact to maximize the nutritional benefits.
In conclusion, apples with their peel are a nutrient-dense and delicious fruit. They provide a wide range of essential vitamins, minerals, fiber, antioxidants, and phytochemicals that contribute to overall health and well-being. Adding apples to your daily diet can offer numerous health benefits, including improved heart health, better digestion, and reduced risk of chronic diseases. So, next time you grab an apple, remember to enjoy it with the natural goodness of its peel.
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