Apple - Nutrition Facts, Health Benefits & Potential Risks
Nutritional Information (100g)
Apples are a great source of vitamins and nutrients. They are low in calories but rich in antioxidants and dietary fiber.
- Calories: 52 kcal
- Carbohydrates: 14 g
- Fiber: 2.4 g
- Sugar: 10 g
- Protein: 0.3 g
- Fat: 0.2 g
- Vitamin C: 7% of the Daily Value (DV)
- Potassium: 107 mg
Regular consumption of apples is linked to a lower risk of heart disease, diabetes, and certain types of cancer. The fiber in apples promotes digestive health, and their high water content helps with hydration.
Health Benefits of Apples
- Rich in Antioxidants: Apples contain important antioxidants like quercetin, which help reduce oxidative stress and lower the risk of chronic diseases.
- Supports Heart Health: The fiber in apples may help lower cholesterol levels and reduce the risk of heart disease.
- Aids in Weight Loss: Due to their high fiber content and low calorie count, apples are great for those looking to manage their weight.
- Promotes Gut Health: Apples contain pectin, a type of fiber that acts as a prebiotic, feeding the good bacteria in your gut.
- Boosts Immune System: Vitamin C in apples can support your immune system and help fight off infections.
Potential Risks and Side Effects
- Excess Sugar Intake: While apples are healthy, consuming large amounts may contribute to high sugar intake, particularly for those with diabetes or those trying to limit sugar consumption.
- Allergic Reactions: Some people may be allergic to apples, especially those who have a pollen-food allergy syndrome. This can cause itching or swelling around the mouth and throat.
- Pesticide Exposure: Conventionally grown apples are often exposed to pesticides. Washing apples thoroughly or choosing organic can reduce this risk.
Delicious Apple Recipes
1. Classic Apple Pie
This traditional apple pie recipe is perfect for any occasion!
Ingredients:
- 2 cups of sliced apples
- 1/2 cup sugar
- 1 tbsp cinnamon
- 2 tbsp flour
- 1 pre-made pie crust
Instructions:
Preheat your oven to 180°C (350°F). Mix the apples with sugar, cinnamon, and flour. Place the mixture in the pie crust and bake for 40-45 minutes until golden brown.
2. Apple Cinnamon Oatmeal
A warm, healthy, and satisfying breakfast option.
Ingredients:
- 1 cup rolled oats
- 1 apple (diced)
- 1 tsp cinnamon
- 2 cups water or milk
- 1 tbsp honey (optional)
Instructions:
Cook the oats in water or milk as per package instructions. Stir in the diced apple and cinnamon. Drizzle with honey if desired.