- We’ve all heard that “an apple a day keeps the doctor away,” but do you know where this expression came from..what nutrients this nutritional powerhouse contains that are so good for you, what ailments this “miracle food” can help either prevent or help manage.
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- An Apple a Day
- This expression supposedly originated in 19th-century Wales, where the original phrase was “Eat an apple on going to bed, and you’ll keep the doctor from earning his bread….then changed to “an apple a day, no doctor to pay”…”an apple a day sends the doctor away”;
- Funny how certain words can mean different things during different timeframes…kinda like the word “gay” meaning joyful and glad back in the Roaring Twenties to what the word means today, right?!
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Nutrition
Calories 100 25 gramsSugars 10.39 Dietary Fiber 4 grams 0.17 g0.26 gVitamins Quantity%DV† Vitamin A equiv. 0%3 μg
0%27 μg
29 μgThiamine (B1) 1%0.017 mg
Riboflavin (B2) 2%0.026 mg
Niacin (B3) 1%0.091 mg
Pantothenic acid (B5) 1%0.061 mg
Vitamin B6 3%0.041 mg
Folate (B9) 1%3 μg
Vitamin C 6%4.6 mg
Vitamin E 1%0.18 mg
Vitamin K 2%2.2 μg
Minerals Quantity%DV† Calcium 1%6 mg
Iron 1%0.12 mg
Magnesium 1%5 mg
Manganese 2%0.035 mg
Phosphorus 2%11 mg
Potassium 2%107 mg
Sodium 0%1 mg
Zinc 0%0.04 mg
Other constituents Quantity Water 85.56 g
- Units
- μg = micrograms • mg = milligrams
- IU = International units
†Percentages are roughly approximated using US recommendations for adults. ************
Fiber
Apples are high in fiber—both insoluble and soluble. A single medium-sized apple contains about four grams of fiber…17%DV.
Fiber helps manage blood pressure, reduces the risk of cardiovascular disease, helps you stay “full” and as a result helping you lose weight, lowering blood sugar levels and boosting digestive function.
Insoluble fiber provides bulk in the intestinal tract and helps food move quickly through the digestive system…soluble fiber helps prevent cholesterol from building up in the lining of blood vessels, meaning that it can help prevent atherosclerosis and heart disease.
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Vitamins and Minerals
The two key vitamins and minerals in apples are vitamin C and potassium.
Vitamin C, which as we already know, can really boost the immune system and help defend the body from infections and diseases…as well as protect the health of your heart.
Apples also provide 2–4% of the RDI for other vitamins and minerals—including manganese, iron, copper, and the vitamins A, E, B1, B2, and B6.
Antioxidants
Apples contain many different antioxidants, including…
Catechin…a natural antioxidant also found in green tea that has been shown to improve brain and muscle function.
Chlorogenic acid…another natural antioxidant also found in coffee that has been found to lower blood sugar and cause weight loss.
Quercetin…an antioxidant also found in many other plant foods that has anti-inflammatory, antiviral, anticancer, and antidepressant effects.
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