The apple has been eaten by mankind for thousands of years. There are approximately 7,500 varieties of apples grown throughout the world. According to the University of Illinois Extension, the United States is home to 2,500 kinds of apples, and about a 100 of those varieties are grown for commercial sale. The apple is a low-calorie food that contains vitamins and minerals that help keep our bodies healthy.
Vitamin C
The human body does not produce vitamin C, so we must get it from foods such as apples. One medium-sized apple contains approximately 8 mg of vitamin C. Our bodies use vitamin C to produce collagen, which plays an essential role in the structure of bones, ligaments and tendons. According to the Linus Pauling Institute at Oregon State University, vitamin C is an antioxidant and may help reduce your risk of having a stroke or developing cancers of the mouth, vocal cords, stomach and colon. About half of the vitamin C in apples is right under the skin, so don't peel them if you want to get the maximum amount of vitamin C from your apple.
Vitamin A
Apples are a source of a small amount of vitamin A. The average, medium-sized apple contains approximately 73 IU of vitamin A. The body needs vitamin A to assist in cell reproduction and to promote the growth and development of teeth and bones. Vitamin A keeps your mucous membranes healthy and helps your hair and skin look good. The University of Maryland Medical Center states that vitamin A may reduce the risk of developing Alzheimer's disease, osteoporosis and hereditary eye diseases.
Fiber
Apples are considered a good source of both soluble and insoluble fiber. A medium-sized apple contains approximately 4 g of dietary fiber, which, according to the University of Illinois Extension, equals 20 percent of the amount of fiber you need each day. Fiber may help reduce your risk of developing heart disease and may lower cholesterol levels. Adding insoluble fiber to your diet helps maintain proper bowel function and may prevent constipation. Approximately 2/3 of the fiber found in apples lies just under the skin so leave the peel on when you're eating apples.
Other Nutrients
Apples contain trace amounts of other nutrients that help maintain the health and well-being of our body. One medium-sized apple contains .25 mg of iron, 10 mg of phosphorus, 159 mg of potassium, 10 mg of calcium and 4 mcg of folate. Iron helps carry oxygen through your body and phosphorus aids in the formation of teeth and bones. Calcium builds strong teeth and bones, potassium helps keep electrolytes and fluids in the body balanced and folate aids in the formation of new cells.
References
- University of Illinois Extension: Apples and More Apple Nutrition
- University of Illinois Extension: Can An Apple a Day Really Keep the Doctor Away?
- University of Maryland Medical Center: Vitamin A (Retinol)
- Linus Pauling Institute at Oregon State University: Vitamin C
- University of Illinois Extension: Apples and More Apple Facts
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