Apple: Origin, Benefits, and Nutritional Value

The apple originates from Central Asia, but it now grows all over the world. It is the fruit of the apple tree (Malus domestica) and is considered one of the most popular fruits worldwide.

There are many varieties of apples, differing in color, size, and flavor. Apples are low in calories but rich in vitamin C, antioxidants, and dietary fiber. They have a delicious taste and are usually eaten fresh, juiced, or used in various recipes and desserts.

⚠️ Note: Apple seeds should not be consumed because they contain cyanide, a toxic substance that can be harmful or even fatal if eaten in large amounts.

Health Benefits of Apples

Apples provide numerous health benefits and are among the healthiest foods to include in a daily diet:

• 🦴 Supports Bone Health:
  Antioxidant and anti-inflammatory compounds in apples help improve bone strength and density. Studies found that women who regularly consumed apples lost less calcium than those who did not.

• 🎗️ May Help Prevent Breast Cancer:
  Studies suggest that phenolic compounds in apples (and other fruits and vegetables) have protective effects against cancer, including breast cancer. Eating one apple a day may help lower the risk.

• ❤️ Lowers Bad Cholesterol (LDL):
  In a study, women who ate apples daily for six months showed a 23% decrease in LDL (bad cholesterol) and a 4% increase in HDL (good cholesterol).

• 💉 Reduces the Risk of Type 2 Diabetes:
  Apples contain polyphenols that help protect beta cells in the pancreas, which produce insulin. Research shows that eating apples daily—or several times a week—can reduce the risk of type 2 diabetes by 28%.

• 🦠 Promotes Healthy Gut Bacteria:
  Apples are rich in pectin, a type of fiber that nourishes good gut bacteria, which may lower the risk of obesity, type 2 diabetes, and heart disease.

• ⚖️ Aids in Weight Loss:
  The high fiber and water content in apples increase feelings of fullness. In studies, women who added apples to their diet for 10 weeks lost about 1 kilogram and consumed fewer calories overall. Eating apple slices before meals may reduce calorie intake by about 200 calories.

• 💓 Supports Heart Health:
  Flavonoids in apples may reduce the risk of heart attack by 20%, lower blood pressure, and decrease LDL cholesterol. The soluble fiber in apples also helps regulate cholesterol levels.

• 🌬️ Helps Fight Asthma:
  Apples are rich in antioxidants that protect lung tissue from oxidative damage. Eating as little as 15% of a large apple daily was linked to a 10% lower risk of asthma. The peel contains quercetin, a flavonoid that helps control inflammation and immune response.

• 🧬 Protects the Stomach Lining:
  Compounds like chlorogenic acid and catechin in apples may help protect the stomach lining from damage caused by nonsteroidal anti-inflammatory drugs (NSAIDs).

Nutritional Value of Apples (per 100 g)

Nutrient	Amount
Calories	52 kcal
Water	85.56 ml
Protein	0.26 g
Total Fat	0.28 g
Carbohydrates	13.81 g
Fiber	2.4 g
Calcium	6 mg
Iron	0.12 mg
Potassium	107 mg
Vitamin C	4.6 mg
Vitamin A	54 IU