Properties and composition, calorie and nutritional value of apples

Fresh, slightly sour, or on the contrary, honey, fragrant ... It's all about apples.Fruits differ in availability and improbable advantage, and also are considered as a high-calorie product. How true this statement is and what benefits apples have to the body, we find out later.

The chemical composition of apples of different varieties may vary slightly. First of all, we are talking about sweet and sour varieties, in which the amount of sugars is different. Of course, sweet varieties contain more sugar, but sour ones exceed the amount of ascorbic acid and organic acids in the composition.

All kinds of apples have vitamins - A, C, E, PP, B (B1, 2, 9). The taste of fruit is largely determined by the amount of organic acids (they are also in each variety - malic, tartaric, formic, citric) and minerals. Among the latter in all types of apples are potassium, magnesium, sodium, phosphorus, calcium. The trace elements that make up apples are iron, molybdenum, fluorine, zinc, iron, copper. Iron is present in apples, but, contrary to the existing opinion, not in large quantities.

The apple contains a lot of water, but this is not the liquid that flows from the tap. The water in the fruit is structured (in its properties it is close to the liquid subjected to freezing). It is this fluid that washes the internal organs, and therefore, is quickly and completely absorbed by the body, without requiring prior purification and processing. Apple is rich in fiber and pectin, contains ash.

Depending on the taste of apples are divided into sour and sweet. The table will help to determine the taste properties of different varieties of apples.

Apples are very useful for humans, because they contain many vitamins and minerals. This causes their immuno-strengthening effect, which makes it possible to increase the body's resistance to the effects of negative factors, colds. Apples are considered one of the available, but effective means against scurvy, beriberi, and also as a prophylactic against these diseases.

Due to the presence of magnesium, potassium, iron, as well as vitamins C, E and PP, apples prevent the development of atherosclerosis, heart attack, stroke. This is due to the ability of potassium and sodium to strengthen the heart muscle, eliminate tachycardia. Vitamins C and E, which are antioxidants, make the walls of blood vessels more elastic, and nicotinic acid (vitamin PP) - increases the permeability of blood vessels.

The beneficial effect on the vessels and the heart is also due to the action of the still little-studied flavonoid, epicatechin. It contains more apple juice than fruits.

The drink also retains all the elements that are good for the heart, therefore it makes sense to periodically replace the consumption of fruits with a glass of juice. And fresh green apples also help to reduce and stabilize the pressure in hypertension.

As a result, it is possible to avoid stagnation in the vessels, the formation of cholesterol plaques, to provide better nutrition to the tissues. It is important that the consumption of apples (and even better the combination of apples with iron-rich foods) contributes to an increase in hemoglobin level.

In this regard, apples become one of the beneficial fruits during pregnancy and lactation. During the period when the baby is born, the volume of blood circulated in the woman’s body almost doubles, and at this time, as with breastfeeding, iron deficiency anemia often develops. It is the apples that help in its elimination, provide the woman's body with necessary useful elements, and in addition, less often other fruits provoke allergy in the baby.

Apple and folic acid (vitamin B 9) are useful, which takes part in the normalization of hormonal background, and also participates in the formation of the brain and spinal cord, the fetal neural tube. That is why apples, in the absence of contraindications, should be included in the diet of women in the "interesting position", especially in the first trimester.

During this period, it is recommended to choose more acidic varieties. Firstly, they are less likely to cause allergies, and secondly, they contain less sugar. Finally, mild acidity usually helps to cope with toxemia.

No less useful are these fruits for men's health - thanks to a combination of vitamins B and zinc, testosterone production is stimulated. This hormone is necessary to maintain energy and increased performance of men, to build muscle, the functioning of the reproductive system. Lack of testosterone leads to the impossibility of conception, reduced libido, deterioration of male sexuality.

These fruits are especially useful for smokers - daily consumption of apples can partially neutralize the harmful components contained in tobacco smoke and affect the lungs. In addition, the fruits improve the work of the lungs and bronchi, and therefore are useful for diseases of the upper respiratory tract.

With colds and flu, apples will help improve immunity, thus avoiding complications and speeding recovery. Tea with apples (and even better - with the skin) has an antipyretic effect, suitable as a warm drink. Infusion on apple peel saves from dry cough.

Antioxidant effect is also manifested by slowing the aging process of the body's cells. It is not for nothing that the apple in the folklore of the Slavic peoples is called “youthful”. The combination of antioxidants and vitamin B maintains skin tone and elasticity, helps to improve its condition and hair.

By reducing the level of "bad" cholesterol, apples unload the liver, kidneys, and also have a positive effect on the pancreas. It has been proven that apples with skins have some antitumor effect, reducing the risk of developing cancer of the intestine and liver.

If you have an apple with seeds, you can give the body an additional iodine intake, which is important for the thyroid gland. It is believed that the bones are dangerous to health. This is partly true, since they contain a component that, when it enters the body, is converted into hydrocyanic acid. In large quantities, it acts as a poison, but if you eat 1-2 apples with pits a day, you can not be afraid - the body received only benefit, the concentration of hydrocyanic acid in the body is negligible.

Vitamin A in apples helps maintain visual acuity. For this body, it is more beneficial to consume red apples, because, in addition to vitamin A, they contain a large amount of beta-carotene.

Due to the presence of dietary fibers, pectins, acids and tannins, apples have a beneficial effect on the digestive organs.They prepare the intestines to digest food, increase intestinal motility, excrete toxins and toxins. This, in turn, stimulates metabolism and lipid metabolism.

Thanks to fiber and pectin, apples cause a slight laxative effect and gently cope with constipation. Quarter sour apples or 50 ml of apple juice, eaten or drunk half an hour before meals, stimulate the appetite.

These characteristics are more true for fresh, just ripped off from the branches of zoned apple varieties.

Due to the high content of acids and tannins, apples, especially green ones, are not recommended for consumption with increased acidity of the stomach, gastritis, peptic ulcer. A large number of tannins in people with a weak gastrointestinal tract can cause diarrhea.

Red fruits and vegetables are more likely to cause allergies. Apples are not an exception, since red skin contains a special protein compound Mal d1, which provokes allergic reactions.

In this regard, from these fruits should refrain from allergies, people suffering from bronchial asthma, pregnant and lactating women, as well as young children. However, if you clean the fruit, the content of this protein is reduced to almost zero. In addition, it is destroyed by heat treatment, so you can safely eat red apples in a baked form.

When inflammatory bowel ailments, accompanied by bloating, apples only exacerbate the situation. Similar can be said about the tendency to increased gas formation. In colitis and urolithiasis, it is preferable to consume the fruit in the form of mashed potatoes.

The presence of vitamin C and acids can harm tooth enamel, especially with increased tooth sensitivity. If this is about you, then give up the sour fruits and even after taking sweet fruits rinse the mouth.

The high content of sugars in the red and some yellow varieties should be the reason for abandoning them in diabetes. People with this disease are allowed to consume only a small amount of acidic fruits.

The absolute contraindication is individual intolerance to the product. With excessive consumption may cause abdominal pain, nausea, and stool disorders. The daily rate for an adult in the absence of contraindications should not exceed 2 large or 3 medium apples per day. On average, this is 400-450 g.

Harm can also be caused by chemical compounds that are used to process almost all store apples for better transportability. To determine the presence of such a coating allows an attractive glossy shine on apples. Accumulating in the body, the elements of such a coating cause problems with digestion, impaired kidney function, and allergic reactions.

The number of calories depends largely on the type of apples. So, acidic varieties contain less sugars, which means that their caloric indicators will be lower. It is these apples are recommended for weight loss, since the energy value is 35-43 kilocalories per 100 grams of fresh product.

In one medium-sized apple, the same indicator will reach approximately 31-34 kcal per 100 g, and in a large apple 70 kcal. It is easy to establish that a kilogram of green apples contains 350-430 kcal.

If the apple is about 11-15% carbohydrates, it will have a very sweet taste. As a rule, these are red apples, their caloric content is 45-50 kcal per 100 g. One such fruit, depending on the size, contains from 45 to 100 kcal. 1 kg accounts for about 500 kcal.In a word, half of the sweet apple is comparable in nutrition to almost the whole fruit with a sour taste.

Many are interested in the question, what is the energy value of yellow apples, but it should be noted that this indicator does not depend on the color of apple peel, but on the content of sugars in them. The indicators discussed above are based on the fact that green apples are usually more acidic than red ones. Yellow fruits can be both sour and sweet.

To determine the approximate caloric content, guided by their own feelings, in this case is best. It is enough to try an apple and determine whether it is sweeter (then the calorie values ​​of the sweet red varieties are taken) or the taste still has pronounced sourness (then the amount of calories will be similar to that for green varieties).

The amount of sugar also depends on the growing conditions. Thus, the fresh crop harvested in the southern territories will contain more sugars than the one cultivated in more northern latitudes.

Interesting data from the latest scientific research - seasonal apples always bring more benefits and are better absorbed than brought from distant countries. They contain exactly that set of vitamins and minerals and have an optimal balance of sugar and acids, which is necessary for a resident of a particular region.

Calorie dishes also depend on the water content in it. The more of it, the less concentration of sugar, and hence the caloric content of 100 grams will be lower. That is why in fresh fruit an average of 35-45 kcal, while dried rings contain 200-250 kcal, and in dried fruit - over 230. Dried fruit from dried fruit differ in production technology. The first ones lose their moisture in a natural way, thanks to which the nutrients are preserved inside the apple pieces.

The caloric content of fruit harvested by the method of urinating is almost unchanged - 47 kcal per 100 g. Baked apples (like boiled) are considered a dietary product. The energy value of 100 g of such dishes is only 45-50 kcal, but on condition that it was cooked without adding sugar and skins. If the apples are not peeled and baked, then the caloric content will increase to 65-70 kcal. If you add honey to them before baking, then per 100 g of the product will have up to 90-100 kcal.

Among the most popular varieties can be called apples "Golden" - it is a green fruit with moderately pronounced acidity, very juicy and pleasant. It is useful to know what their calorie content. On average, it is small - about 41 kcal per 100 g, so apples are allowed to include in the diet menu.

Among the favorite varieties are Granny Smith (51-53 kcal per 100 g), Semerenko (less high-calorie, only 40 kcal per 100 g), Fushi (47 kcal). One piece of such apples of ordinary size is 1.5-2 times more caloric, that is, the whole "Fushi" contains 75-100 kcal.

The balance of BJU depends on the calorie content of an apple, and if the ratio of proteins and carbohydrates is almost the same for almost all varieties, the amount of carbohydrates may differ significantly.

So, for example, BJU of red apples looks like this - 0.4 / 0.3 / 19, and green ones - 0.4 / 0.4 / 9.7. Not surprisingly, the energy value of the first apples (and the BJU balance for red apples Fuji) is 71 kcal per 100 g of the product, and the second (green Granny Smith) is only 47. It is clear that the first will take more “place” in KBLA losing weight, which usually causes "to sacrifice" other carbohydrate-containing foods.

If we compare the amount of carbohydrates in two types of green apples with a caloric content of 47 (“Granny Smith”) and 40 kcal (“Semerenko”), then in the first case the figures will be 9.7, in the second - 9.2. This once again demonstrates that when calculating KBDU one should focus not only on the color of apples, but also on their appearance, variety.

Similar is observed when comparing red apples. Fuji with a calorie content of 71 contains 19.036 kcal, and Aydared (also a sweet red apple) contains 50 kcal, carbohydrates account for 10 g.

Carbohydrates in the apple are complex (pectin, fiber, starch) and simple (sugar). Due to the high content of carbohydrates after consumption of apples, the increase in blood sugar occurs evenly, the energy effect after eating an apple lasts about 1.5-2 hours.

Proteins occupy an insignificant part of the composition, 100 g of fruit covers only 0.7% of the body's daily need for proteins. The latter contain replaceable (glycine, glutamic acid) and essential (arginine, tryptophan) amino acids.

Fats are represented by saturated, mono- and polyunsaturated fats.

The glycemic index (GI) of apples again depends on the content of sugars in it. On average, it is equal to 30 units, which is not much. This means that only 30 grams of 100 carbohydrates are ingested as sugars.

Being a product with a low glycemic index, an apple does not cause a sharp jump in insulin in the blood, it is absorbed slowly, thus avoiding the deposition of unnecessary fat “reserves”.

GI is also important in diabetes mellitus, since with this disease it is recommended to consume those products that have GI within 55 units. Anything higher cannot be absorbed by the body, since the pancreas produces little insulin in sugar disease. As a result, the sugar is concentrated in the blood, which causes deterioration.

Sugar in apples is represented mainly by fructose, there is a lot of glucose in them and a little amount of sucrose. In moderate doses, they are all necessary for the body, because they are primarily converted into energy. In addition, fructose stimulates brain activity, glucose is involved in metabolic metabolism, and sucrose, if it enters the body in small quantities, protects liver cells from the effects of toxins.

About what will happen if you eat 3 apples a day, see the next video.