Cultivated since the Neolithic, the green apple or apples, in general, is today the most consumed fruit. Its production techniques have been perfected over the centuries, offering a wide range of varieties and flavors. The apple paces every moment of the day crunched naturally or cooked for sweet or savory dishes. Its nutritional qualities also make it an essential ally of your well-being.
The apple is a food that makes you feel good, so let it do it! It provides few calories but lots of vitamins and minerals. With its fibers and antioxidants, it contributes to your daily balance.
In this article, learn more about the nutritional components of green apple and its benefits to human health.
1. What does green apple contain?
Green apple and all varieties of apples provide a balanced vitamin and mineral composition. They are a good source of antioxidants and dietary fiber.
The apple is a moderately energetic fruit.
Its carbohydrates provide most of its calories. They also contribute to its sweet flavor, the tangy touch being provided by organic acids.
It contains more than 84% water, in which many minerals and trace elements are dissolved: potassium, phosphorus, zinc, copper, and manganese.
Its skin and flesh include a wide range of vitamins: vitamin C, group B vitamins, vitamin E, vitamin A, in moderate quantities, however.
The skin concentrates more vitamin C than the pulp (4 to 6 times more), but it represents only a limited fraction (around 25%) of the overall vitamin C intake of the fruit.
The green apple also contains a wide variety of antioxidant compounds, including flavonoids.
Its fibers are abundant and composed mainly of soluble pectic matter (pectins, protopectins, pectin acid ...).
To take advantage of their benefits, it is better not to peel them: their skin would contain 2 to 6 times more antioxidant compounds than their flesh (especially for the red varieties), as well as a large share of the total fiber of the fruit.
2. Components of green apple
Green apple contains many nutrients beneficial for the health of the body, and we mention the following:
2.1 Water
The green apple consists mainly of water (85.4%): it contributes to daily water intake and good hydration of the organism.
2.2 Carbohydrate
The apple contains, on average, 11.6 g of carbohydrates per 100 g (which is slightly more than the average of fruits: 10.10 g), of which 9.35 g in the form of sugars. Carbohydrates are its main energy constituent. An apple (150g) provides 17.4 g. Its glycemic index is low (GI = 35).
Its protein and fat content are low, less than the average amount of these nutrients in the fruit.
The green apple is part of the fruit to be consumed as part of a balanced diet to meet current recommendations, and this even when monitoring your line, in case of diabetes or in case of hyperlipidemia. Be sure, however, to choose medium-sized apples, some of which can exceed 200 g. It can be introduced into the diet of toddlers from 4 months; in cooked and mixed form.
2.3 Fibers
A diet rich in fiber may contribute to limiting the development of many diseases, such as heart disease, strokes, and bowel cancer, in addition to that it may help reduce high levels of bad cholesterol in the blood. It is worth to note that most of the available fiber in apples is in the shell, and if not consumed by it, the person will not get all the benefits which apples possess, such as some nutrients that may maintain the health of the heart and reduce the risk of some types of cancer. Including chromium and vegetable compounds that affect as antioxidants called multiple phenols.
2.4 Vitamins
The green apple contributes to vitamin C intakes: an apple (150 g) covers 11.7% of intakes. Vitamin C must be provided by food. It helps reduce fatigue, is essential for the proper functioning of the nervous system and immune defenses, and improves the assimilation of iron, mainly of plant origin. It has antioxidant properties. To get the most out of the vitamin present in the apple, prefer to consume it raw, and quickly after peeling it because vitamin C is sensitive to the action of heat and oxygen in the air.
An apple (150 g) contributes more modestly to the reference intakes of vitamin B6 (5.1%) and vitamin E (4.6%).
2.5 Minerals
The apple contributes to potassium intake, which helps maintain normal blood pressure and muscle function. An apple (150 g) thus covers 8.92 % of the reference intakes.
The apple participates in the copper intake, which contributes to normal energy metabolism and protects the cells against oxidative stress. An apple (150 g) provides 6.15 % of the reference intake.
2.6 Polyphenol
Polyphenols are substances with antioxidant effects. The apple provides 56.35 mg / 100g (slightly lower than the average fruit 65.34 mg / 100 g) 1, mainly located in the skin, giving them their color. They are composed of flavonoids (quercetin, cyanidin, etc.) and phenolic acids.
3. Nutritional value of green apple
4. Benefits of green apple
- The regular consumption of apples can reduce the risk of developing cancer, including lung cancer and colorectal cancer.
- The fibers contained in the apple could agglomerate part of the sugar and cholesterol ingested and limit its absorption by the small intestine. Apple pectins are said to reduce the increase in blood cholesterol.
- Another important benefit of green apples is to prevent the risk of cardiovascular disease, diabetes, and obesity.
In conclusion, as part of a varied and balanced diet and a healthy lifestyle, eating an apple, particularly green apple, would help reduce the risk of cardiovascular disease, diabetes, and obesity.
