Cardiovascular disease Animal studies have shown that plant chemicals, particularly in the apple peel, combined with pectin fiber can help to protect against free radical damage in the heart and blood vessels and have cholesterol-lowering effects. Type 2 diabetes The antioxidant effect of flavonoids in apples may protect cells from damage in the pancreas, an organ responsible for secreting insulin in response to extra sugar in the blood.
Weight management The fibers in apples can slow digestion, helping one to feel greater satisfaction after eating. Specific cancers: Evidence suggests that a decreased risk of lung cancer with higher intakes of all fruits including apples applies mainly to smokers and former smokers. It also found a lower risk of colorectal, breast, and digestive tract cancers in the case-control studies but not cohort studies. Should I be concerned about pesticides? Apples continuously top the list of fruits highest in pesticide residues.
They often require more pesticides as they are particularly susceptible to bugs and disease. Although apples are generally washed before being sold, the amount of remaining residue is unknown and may vary widely partly depending on the type and amount of pesticide applied. Some general tips for cleaning apples: The Food and Drug Administration recommends washing all produce thoroughly including organic under running water before preparing or eating.
Firm produce like apples may be scrubbed with a clean produce brush. They do not recommend washing produce with soap, detergent, or even commercial produce washes. The washes are intended for killing bacteria rather than removing pesticides, and studies have shown that water is just as, if not more, effective than produce washes for removing bacteria. Soak the apple in a baking soda solution of 1 teaspoon of baking soda and 2 cups water for minutes, then rinse well.
To save time, soak a large batch of apples, rinse well, and then dry each thoroughly with a towel before storing in the refrigerator as any remaining excess moisture can promote mold or spoilage. How do apples get their shape? Apples are among the oldest and most recognizable fruits in the world.
Using theory and experiments, researchers at the Harvard John A. Paulson School of Engineering and Applied Sciences show how apples get their distinct spherical shape, and the characteristic dimple at the top where the stem grows. Polyphenolic compounds and antioxidant activity of new and old apple varieties.
Journal of Agricultural and Food Chemistry. Gerhauser C. A medium apple also provides mg of potassium, a nutrient that can reduce the impact of salt on blood pressure and reduce your risk of developing kidney stones, according to the U.
Department of Agriculture. You can also get 8 percent of your recommended daily vitamin C intake from one medium apple. Lower-sugar fruits include lemons, with 2 g per serving, strawberries, with 8 g per serving, tangerines, with 9 g per serving, and pineapples, with 10 g per serving. These fruits also have lower carbohydrate content, with only 5 to 13 g per serving. Cantaloupe, grapefruit, honeydew melon and nectarines all contain only 11 g of sugar per serving and 12 to 15 g of carbohydrates.
Avocados and limes contain no sugar and only 3 g and 7 g of carbohydrates per serving, respectively. Royal gala and honey crisp can contain 19 grams of sugar, but green apples, like granny smith, contain 9 grams.
Mangos Your favourite smoothie ingredient is loaded with sugar. One serving about half a mango fruit has 12 grams of sugar. Pomegranates A half cup of pomegranate seeds contains about 12 grams of sugar.
A wedge of cantaloupe has 8 grams. Cherries Canned cherries are high in sugar, sure, but 50 grams of cherries about five to six cherries has 10 grams of sugar. Figs Figs taste so sweet because they are—a gram serving has 8 grams of sugar. Oranges A medium-sized mandarin orange is slightly more than half a cup, so it does have more sugar than you might expect—8 grams. But your garden variety orange about the size of your fist has only slightly more sugar, at 9 grams.
A half grapefruit has 9 grams of sugar. Pineapple chunks Not canned. No syrup. We're talking freshly cut. A half-cup contains 8 grams of sugar. Blueberries A half-cup of blueberries have 7 to 8 grams of sugar — as long as you don't sprinkle it with sugar. Updated April 15, Quercetin and cancer: new insights into its therapeutic effects on ovarian cancer cells.
Cell Biosci. Published Mar Quercetin and cancer chemoprevention. Evid Based Complement Alternat Med. Quercetin and its anti-allergic immune response. J Am Coll Nutr. Allergy to apple cultivars among patients with birch pollinosis and oral allergy syndrome.
Ann Allergy Asthma Immunol. Carlson G, Coop C. Vally H, Misso NL. Adverse reactions to the sulphite additives. Gastroenterol Hepatol Bed Bench. The best and worst foods for IBS. Updated December 4, Your Privacy Rights. To change or withdraw your consent choices for VerywellFit. At any time, you can update your settings through the "EU Privacy" link at the bottom of any page.
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Storage and Food Safety. How to Prepare. Calories : Fat : 0. Summary Apples vary significantly in size but, in general, they are a low-calorie, nutrient-dense food, providing fiber and micronutrients such as potassium and vitamin C.
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