An apple is a good source of fiber, containing both soluble and insoluble fiber. The USDA National Nutrient Database defines a small apple as 2 3/4 inches in diameter. The database's information is based on analysis of red delicious, golden delicious, gala, granny smith and fuji varieties. Analysis includes the apple peel. In addition to providing fiber, apples are low in calories, fat-free and a source of antioxidants.
Fiber
Fiber is the part of plant foods that your body does not digest or absorb. It is found mainly in fruits, vegetables, whole grains and legumes. According to the Institute of Medicine, fiber improves digestive system health, reduces risk of coronary heart disease and assists in maintaining normal blood-glucose levels. The Institute of Medicine recommends 25 g fiber for women and 38 g for men each day. A small apple provides 3.9 g of total fiber.
Soluble Fiber
According to the Mayo Clinic, soluble fiber dissolves in water to form a gel-like material. It helps lower blood cholesterol and glucose levels. It is found in oats, legumes, apples, citrus fruits, carrots, barley and psyllium. The All About Apples website reports that pectin, a type of soluble fiber, acts as an antioxidant against low-density lipoprotein, or "bad cholesterol," in the blood, decreases risk of colon cancer, reduces high blood pressure, relieves diarrhea and helps prevent gallstones. Among fruits, apples are the richest source of pectin. A small apple provides 2.3 g of soluble fiber.
Insoluble Fiber
Insoluble fiber, according to the Mayo Clinic, promotes movement of material through your digestive system and increases stool bulk. It can help if you struggle with constipation or irregular stools. Good sources of insoluble fiber include whole-wheat flour, wheat bran, nuts and many vegetables. A small apple provides 1.6 g of insoluble fiber, primarily in the skin.
Macronutrients
The National Nutrient Database reports a small apple provides 77 calories, 21 g of carbohydrate, no protein and no fat or cholesterol. Carbohydrates are the primary energy source for the brain. The Institute of Medicine recommends daily intake of 130 g carbohydrate for adults.
Vitamins and Minerals
A small apple provides 7 mg of vitamin C, important for forming collagen, maintaining capillaries, bones and teeth and aiding in the absorption of iron. It contains 159 mg of potassium, a mineral that assists in muscle contraction and in maintaining fluid and electrolyte balance in body cells. The University of Illinois Extension reports apples provide boron, a trace element that strengthens bones. Apples contain small amounts of vitamin A and calcium. They are sodium-free.
Quercetin
Apples with the peels are high in antioxidants, according to the Mayo Clinic. Antioxidants protect cells against damage caused by free radicals and reduce risk of developing certain types of cancer. In particular, apples are a good source of quercetin, the most of abundant of flavonoids and a building block for other flavonoids. Phytochemical.info reports quercetin improves cardiovascular health, reduces risk for cancer, protects against osteoporosis and has anti-inflammatory, anti-allergic and anti-toxic effects.
Member Comments