What vitamins does the apple have

The apple, the fruit of a tree called apple tree, is one of the healthiest fruits that we can find, it provides great benefits to our body thanks to its nutritional composition. There are more than a thousand varieties of apples around the world (green apple, golden apple, red apple, pippin apple, red apple …) and all of them have two common characteristics: they have a low caloric intake, about 80 kcal per piece, and a great wealth of nutrients. The properties of the apple make this fruit one of the healthiest for our body and therefore it is recommended to always include it in our diet. Discover all the benefits of the apple:

Intestinal regulator

Thanks to the fiber and pectins contained in the apple pulp, this fruit acts effectively on our digestive system by regulating intestinal transit. The ability of these substances to swell with water facilitate peristalsis, that is, contractions and relaxations of the digestive tract. In addition, they allow the absorption of minerals such as: calcium, iron or magnesium, although in turn they block the passage of cholesterol to the cells of the intestinal surface.

If you consume apple with peel you will avoid constipation, since the highest amount of fiber is concentrated in its skin. On the other hand, if what you want is to combat diarrhea, the ideal is to consume it peeled, to be able to be grated.

Fight obesity

Satiating effect and low calorie intake are the keys that make apple a fruit that helps fight obesity. Including the apple in the diet and with the realization of moderate sport the way to the overweight will be avoided.

Effective against decay

Since the apple is one of the fruits with the highest fructose content, it is perfect to combat low blood glucose. With the consumption of this natural sugar you will avoid tiredness, dizziness and fatigue, especially between meals.

Satiating effect

Thanks to its high composition of water (85%), vitamins and minerals, the apple has a great satiating effect. In addition, it helps the cells to have an adequate level of hydration. It can be consumed as an isotonic drink, since it reduces thirst, while hydrating and refreshing.

Strengthen hair and nails

Thanks to its contribution of iron, it makes it possible to strengthen hair and nails. In addition, it also contains vitamin B5, one of the vitamins that promotes hair regeneration.

Improve memory

Its high content of vitamin B1 and B6 make apples effective in boosting memory and, in turn, help prevent or mitigate mental exhaustion. They are also a source of phosphorus, potassium and sodium, essential minerals in nerve conduction.

Immune booster

The high content of vitamin C present in the apple favors the stimulation of immune cells, which translates into an effective reinforcement of our defenses. Daily apple consumption can help prevent colds, colds and flu.

Against cholesterol

Its high fiber and pectin content helps to drastically reduce cholesterol and also has a purifying function. Therefore, it is recommended to introduce the apple in our diet, in order to avoid the absorption of cholesterol in our body.

Helps growth

The apple is a source of phosphorus and calcium, two essential minerals in the formation and development of bone structure. In addition, its contribution in vitamin C and vitamins of group B allow the growth and development of the muscles. Taking apple during the growing season will help it to develop optimally.

Increased muscle capacity

Apples stand out for their high vitamin content and this has a positive effect on our muscles. Vitamin B1 prevents muscle fatigue, vitamin B2 improves energy production and vitamin B6 is involved in the proteins that form muscle mass. All of them are present in the composition of the apple and allow us to increase our muscular capacity.

Against acne

Acne is a common problem that can also decrease with the introduction of apple in your diet. Being a source of water, it will help you keep your skin hydrated and healthier. Likewise, it does not contain fat or refined sugars that can promote its appearance.

As we have previously pointed out, from a nutritional point of view, the apple is one of the most complete fruits that exist. Its high content of vitamins, minerals and fiber provide it with a high nutritional value. Do you wonder what are the properties of apples? These are its most prominent nutrients:

Water

85% of the composition of an apple is water. This not only makes it a low calorie fruit, but it is also a refreshing and hydrating food.

Carbohydrates

In apples, carbohydrates are basically in the form of fructose and, to a lesser extent, in the form of glucose and sucrose. All these hydrates are easily absorbed by our body.

Minerals

Among the minerals present in the apple, potassium stands out, essential to transmit and generate the nervous impulse, help muscle activity and promote kidney function, but it is not the only mineral that this fruit contains. In small quantities, minerals such as zinc, iodine, boron, selenium, magnesium, fluorine or sulfur are observed. All of them help to carry out and favor the processes that take place in our cells.

Fiber

If apples are characterized by something, it is because of their high fiber content. In general, an apple is estimated to provide approximately 3 grams of fiber. Although this nutrient is quite present in the apple skin, we can also find it in the pulp and it is basically composed of cellulose and pectin. Both substances help regulate intestinal transit, so their consumption is not only effective in stimulating lazier intestines, but also helps alleviate diarrhea.

Vitamins

The apple is a fruit rich in vitamins, among which are vitamin A, vitamin E or tocopherol and vitamin C, of ​​which its antioxidant function stands out, and vitamin B, present in the form of vitamin B1, vitamin B2, vitamin B5 and vitamin B6, promote nerve functions. Although the other nutrients may be similar, in terms of vitamins, not all varieties of apple have the same proportion.

• Pippin: it is the apple with the highest vitamin C content, about 11 mg per piece.
• Granny Smith: it is the second apple in the ranking and has about 7.3 mg per piece.
• Golden: among the vitamins of the Golden apple there is also vitamin C with 5 mg per apple.
• Red apple: its proportion of vitamin C is 3.6 mg.

The other apples, such as the green apple, also contain vitamin C, although these stand out for the presence of other nutrients such as their high content of flavonoids.

Flavonoids

Flavonoids are a group of phytonutrients, that is, plant chemicals that are usually present in fruits and vegetables. In the case of the apple, it should be noted that it is a fruit very rich in flavonoids such as quercetin, which has antioxidant properties, and tannins, which have astringent and anti-inflammatory properties. On the other hand, apples also contain organic acids such as tartaric and malic.

Protein and fat

They are the scarcest nutrients in apples. The amount of protein and fat is small if you compare it with other nutrients present in this fruit.

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After seeing the benefits and nutritional value of apples, you should know that the consumption of this fruit is highly beneficial for health. This translates into an improvement in the functioning of our body and, therefore, in a prevention of the appearance of certain diseases. As we have seen, apples strengthen our defenses and improve the function of our immune system. Next, we provide you with a list of diseases that helps prevent apple:

Heart diseases

Since apples help prevent the absorption of cholesterol in the body, they are able to reduce the risk of heart disease, also chronic. The apple is a complete food rich in antioxidants that fight inflammation and reduce the risk of cerebrovascular diseases.

Digestive health

The high fiber content improves the digestive health of the body. Reduces the …