Calories, Vitamins, and More: The Nutritional Breakdown of Apples

Apple is mainly composed of carbohydrates and water. It contains rich amounts of sugars like fructose, sucrose and glucose. Despite having high carbohydrate and sugar content, the glycemic (GI) level of apples remains low, approximately between 29 to 44.

GI is measured by how a fruit affects the rise in blood sugar levels after consuming a food. A low GI score is associated with a variety of health benefits. Fruits have a low GI score due to their high fibre and polyphenol count.

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Apples contain sugar, but the highest amount of sugar is fructose. When consumed as a fruit, it has little effect on blood sugar levels. The fibre in apples slows down digestion and absorption of sugar. This means that the sugar enters the bloodstream slowly and does not cause a sudden spike in blood sugar levels.

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A medium-sized apple (100 grams) contains 4 grams of fibre. Most of its fibre comes from soluble and insoluble fibres called pectin. Soluble fibre is associated with many health benefits because it feeds the good bacteria in the gut. Fiber also makes the stomach feel full and it is also helpful in reducing weight.

It also helps in boosting digestive function along with reducing blood sugar level. 13 to 20 percent of the daily requirement of fiber is met by eating one apple daily. Fiber helps in managing blood pressure, which reduces the risk of cardiovascular disease.

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Apple is a great source of vitamin C. Vitamin C is also known as ascorbic acid, which is the most common antioxidant present in fruits. It is an essential dietary nutrient, which is responsible for many important functions in the body. 9 to 11 percent of the daily requirement of vitamin C is met by consuming one apple daily. Vitamin C boosts the immune system and protects the body from infections and diseases. It also helps to a great extent in keeping the heart healthy.

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Potassium is the main mineral present in apples, consuming it in high amounts helps in keeping the heart healthy. Eating one apple every day provides 4 percent of the daily potassium requirement. Potassium relaxes the blood vessels, which reduces high blood pressure and cardiovascular risk.

Apples are low in protein. Only half a gram of protein is found in a medium-sized apple.

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A medium and raw apple contains 104 calories. A cup of sliced ​​apples provides about 65 calories.

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Quercetin found in apples is an antioxidant plant compound. According to research, it may have anti-inflammatory, antiviral, anti-cancer and antidepressant effects.

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Apples contain a natural antioxidant called catechin. Research says that catechin is helpful in improving the functioning of the brain and muscles.

Chlorogenic acid is found in apples, which can be helpful in reducing blood sugar.

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