Apples are amazing fruits that are not only delicious but also incredibly healthy. Vitamins, minerals, amino acids, fatty acids - fruits are rich in all of these. Thanks to these substances, apples bring many-sided benefits to the human body, improving physical and emotional well-being.
Let's figure out the calorie content of apples by varieties and preparation method, find out the chemical composition of the product, the benefits of eating fruits for the body in general and for weight loss in particular, and consider the possible harm.
Calorie apples
The calorie content of apples is low. Fruits can be red, green, yellow, pink. These varieties are divided into different varieties: "Golden", "Aport", "Gala", "Granny Smith", "Fuji", "Pink Lady", "White filling" and others. The difference in the number of calories between them is insignificant: proteins and fats in apples of different varieties are on average 0.4 g per 100 g, but carbohydrates can be either 10 or 20 g.
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By color
The table below illustrates the difference in calories between red, green, yellow and pink fruits.
| View | Calories per 100 g | Nutritional value (BZHU) |
| Yellow | 47.3 kcal | 0.6 g protein, 1.3 g fat, 23 g carbohydrates |
| Green | 45.3 kcal | 0.4 g of proteins and fats, 9.7 g of carbohydrates |
| Red | 48 kcal | 0.4 g of proteins and fats, 10.2 g of carbohydrates |
| Pink | 25 kcal | 0.4 g of proteins and fats, 13 g of carbohydrates |
Which varieties belong to this or that type of apples, depending on their color:
- Greens ("Mutsu", "Hero", "Antonovka", "Sinap", "Granny Smith", "Simirenko").
- Reds ("Idared", "Fushi", "Fuji", "Gala", "Royal Gala", "Harvest", "Red Chief", "Champion", "Black Prince", "Florina", "Ligol", " Modi "," Jonagold "," Delicious "," Gloucester "," Robin ").
- Yellow ("White filling", "Caramel", "Grushovka", "Golden", "Limonka").
- Pink ("Pink Lady", "Pink Pearl", "Lobo").
The varieties are also divided according to the seasonal principle: they are summer, autumn and winter. Apples can also be homemade and wild. The taste of the fruit also depends on the variety: green apples are most often sour or sweet and sour, red - sweet or sweet and sour, yellow - sweet, pink - sweet and sour.
By taste
The table below shows the caloric content of various types of fruits, which are classified according to taste.
| View | Calories per 100 g | Nutritional value (BZHU) |
| Sweet | 46.2 kcal | 0.4 g of proteins and fats, 9.9 g of carbohydrates |
| Sour | 41 kcal | 0.4 g of proteins and fats, 9.6 g of carbohydrates |
| Sweet and sour | 45 kcal | 0.4 g of proteins and fats, 9.8 g of carbohydrates |
By cooking method
Apples are classified not only by color, variety, and taste. The number of calories varies depending on how the fruit is prepared. Fruits are subjected to various processing: boiling, frying, stewing, baking in the oven (with sugar, cinnamon, honey, cottage cheese) or microwave, drying, drying, canning, sourdough, pickling, steaming, and more.
The table shows the average calorie content of one or another apple, depending on the cooking method.
| View | Calories per 100 grams | Nutritional value (BZHU) |
| Breaded | 50 kcal | 0.4 g protein, 2 g fat, 11.5 g carbohydrates |
| Boiled | 23.8 kcal | 0.8 g protein, 0.2 g fat, 4.1 g carbohydrates |
| Jerky | 243 kcal | 0.9 g protein, 0.3 g fat, 65.9 g carbohydrates |
| Frozen | 48 kcal | 0.2 g protein, 0.3 g fat, 11 g carbohydrates |
| Oven baked without anything | 44.3 kcal | 0.6 g protein, 0.4 g fat, 9.6 g carbohydrates |
| Candied | 64.2 kcal | 0.4 g of proteins and fats, 15.1 g of carbohydrates |
| From compote | 30 kcal | 0.3 g protein, 0.2 g fat, 6.8 g carbohydrates |
| Pickled | 31.7 kcal | 0.3 g of proteins and fats, 7.3 g of carbohydrates |
| Canned | 86.9 kcal | 1.7 g protein, 4.5 g fat, 16.2 g carbohydrates |
| Pickled | 67 kcal | 0.1 g protein, 0.4 g fat, 16.8 g carbohydrates |
| Pickled | 30.9 kcal | 0.3 g protein, 0.2 g fat, 7.2 g carbohydrates |
| For a couple | 40 kcal | 0.3 g protein, 0.2 g fat, 11 g carbohydrates |
| Microwave baked | 94 kcal | 0.8 g protein and fat, 19.6 g carbohydrates |
| Fresh in the skin | 54.7 kcal | 0.4 g protein, 0.3 g fat, 10 g carbohydrates |
| Dried / dried / dried fruits | 232.6 kcal | 2.1 g protein, 1.2 g fat, 60.1 g carbohydrates |
| Raw without peel | 49 kcal | 0.2 g protein, 0.1 g fat, 11.4 g carbohydrates |
| Stewed | 46.2 kcal | 0.4 g of proteins and fats, 10.3 g of carbohydrates |
The size of one apple can be different, respectively, the calorie content of 1 piece is also different. In a small fruit, 36-42 kcal, on average - 45-55 kcal, in a large one - up to 100 kcal. A healthy juice is made from apples, the calorie content of which is 44 kcal per 100 ml.
The GI of an apple differs depending on the species: in green - 30 units, in red - 42 units, in yellow - 45 units. This is due to the amount of sugar in the product. That is, sour green apples or sweet and sour red apples are most suitable for diabetics.
Chemical composition
As for the chemical composition of apples, they contain vitamins, micro-, macroelements, amino acids, fatty acids, and carbohydrates. All these elements are found in red, green, yellow natural fruits: seeds, peel, pulp.
Although the energy value of apples is low, the nutritional value (proteins, fats, carbohydrates) is quite acceptable for the full functioning of the body and its recovery. The product is saturated with water and dietary fiber. Other groups of substances are presented in the table.
| Group | Substances |
| Vitamins | B1 (thiamine), B2 (riboflavin), B4 (choline), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), provitamin A (beta-carotene), B9 (folic acid), B12 (cyanocobalamin), C (ascorbic acid), E (alpha-tocopherol), PP (nicotinic acid), K (phylloquinone), beta-cryptoxanthin, betvin-trimethylglycine |
| Macronutrients | potassium, sodium, chlorine, phosphorus, silicon, calcium, sulfur, magnesium |
| Trace elements | vanadium, aluminum, boron, iodine, cobalt, iron, copper, lithium, manganese, tin, molybdenum, nickel, selenium, lead, rubidium, thallium, strontium, zinc, fluorine, chromium |
| Essential amino acids | valine, isoleucine, histidine, methionine, lysine, leucine, threonine, phenylalanine, tryptophan |
| Essential amino acids | aspartic acid, arginine, alanine, proline, glutamic acid, glycine, cystine, tyrosine, serine |
| Saturated fatty acids | palmitic, stearic |
| Unsaturated fatty acids | oleic (omega-9), linoleic (omega-6), linolenic (omega-3) |
| Carbohydrates | mono- and disaccharides, fructose, glucose, sucrose, galactose, pectin, starch, fiber |
| Sterols | phytosterols (12 mg in 100 g) |
The vitamin, mineral, amino acid composition of the skin, seeds and pulp of apples is very rich. Sweet, sour, sweet and sour fresh, baked, pickled, boiled, stewed apples of all varieties ("Simirenko", "Golden", "Antonovka", "Gerber", "Pink Lady", "Champion") contain substances that bring the body huge benefit.
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The benefits of apples
Vitamins, minerals, dietary fiber, organic acids have a beneficial effect on the systems and organs of women, men and children. Apples have many useful properties.
What are these delicious fruits for:
- For immunity. Health in general is strengthened by B vitamins. They normalize metabolism, speed up metabolism. This not only has a positive effect on immunity, but also promotes weight loss. Vitamin C and zinc contribute to the B group.
- For the heart and blood vessels. Apples lower cholesterol levels, which is beneficial for the heart. Also, the fruits strengthen the walls of blood vessels, increase their impermeability, reduce edema and promote rapid recovery from illness. Apples normalize blood pressure, which is also good for the cardiovascular system.
- For the kidneys. This organ is favorably influenced by the potassium contained in apples. The trace element relieves swelling, has a mild diuretic effect. Thanks to potassium, the fluid content in the body is regulated, which normalizes the functioning of the kidneys.
- For the liver. Apples cleanse this organ of harmful substances. Eating fruits is a kind of liver detoxification procedure. This is due to pectins: they remove toxins.
- For teeth. The fruit is recommended after meals as a cleanser. Apples remove plaque after a meal and protect against tooth decay.
- For the nervous system and the brain. Thanks to the content of vitamin B2 and phosphorus in apples, brain activity is stimulated and the work of the nervous system returns to normal: insomnia is eliminated, nerves are calmed, tension is relieved.
- For the endocrine system. Apples are used as a preventive measure against thyroid diseases. This is due to the content of iodine in the fruit.
- For the gastrointestinal tract and digestion. Organic malic acid prevents flatulence and bloating, prevents fermentation in the intestines. The same substance has a softening effect on the walls of the stomach, normalizes its work, as well as the functioning of the pancreas. The work of the entire digestive system returns to normal.
- For the gallbladder. Apples prevent the formation of stones in the gallbladder, having a mild choleretic effect. The fruit is used to prevent gallstone disease and cholecystitis. If you have gallbladder problems, eat at least one apple a day and drink freshly squeezed apple juice half an hour before meals.
- For blood. Vitamin C improves blood clotting, acting as a prophylactic agent for anemia. Iron fights anemia. Due to these properties, fruit is recommended to be eaten during pregnancy. Apples regulate blood sugar levels, therefore they are allowed for use by patients with diabetes (only sour or sweet and sour).
- For sight. Vitamin A relieves eye fatigue and strain, making the picture that we see becomes clear and sharp. It is vitamin A that maintains vision at the proper level.
- For the skin. Apples contain many compounds that have anti-aging, anti-inflammatory and healing properties. Fruit peels, seeds, pulp and pith are often found in skin care products for the face, hands, feet, and whole body.
- Against colds. Vitamins A and C, natural antioxidants, protect the body from viral and bacterial diseases. These substances also have anti-inflammatory properties. On the basis of apple peel, seeds or pulp, decoctions and tinctures are prepared, which are used as prophylactic agents against colds.
- For the prevention of cancer. Research by scientists has proven that the peel, core, grains and pulp of apples contain elements that reduce the risk of occurrence and development of cancer of the pancreas, liver, breast, and colon. The growth of cancer cells is significantly slowed down by the daily consumption of these fruits.
Small green, sour, or wild apples are most beneficial. They are best consumed fresh, and grated. Various kinds of processing does not deprive fruits of their beneficial properties: boiled (boiled), stewed, baked in the oven or microwave, steamed, pickled, pickled, dried, dried (dry) fruits will also be beneficial.
Be sure to eat green, red, yellow, and pink apples of different varieties, fresh and dried. Eat them regardless of the season (winter, summer, spring, autumn) and time of day (in the morning on an empty stomach, on an empty stomach, for breakfast, in the evening, at night). Do fasting days on fruits, it is good for both men and women.
Harm and contraindications
So that the use of apples does not bring harm to health, do not forget about the contraindications to their use. Like any other food, apples should be eaten in moderation. Eating one or two apples every day is not harmful. However, you need to know when to stop and not overeat. Otherwise, it will cause malfunctions in the gastrointestinal tract.
Chemically processed fruits will cause serious harm to the body. For this purpose, wax and paraffin are used: they help to preserve the presentation of the fruit. Glossy and shiny-skinned apples should be checked for processing. How to do it? Just cut the product with a knife: if there is no plaque left on the blade, then everything is fine. The skin of natural apples will only benefit. Fruit seeds are completely harmless if consumed in small quantities. Taking seeds without measure can lead to disruption of the digestive tract and damage to tooth enamel.
Despite the health benefits of apples, they also have contraindications. They are as follows:
- allergic reactions;
- individual intolerance:
- peptic ulcer and gastritis in the acute stage;
- colitis or urolithiasis.
Women and men with these diagnoses are allowed to eat apples only in small quantities and after consulting a doctor. For example, if you have gastritis with high acidity, you are allowed only red or yellow sweet apples (Fuji, Golden, Idared, Champion, Black Prince). If you have gastritis with low acidity, use sour green fruits ("Simirenko", "Granny Smith", "Antonovka", "Bogatyr"). Sour green apples are recommended for people with diabetes. In case of peptic ulcer disease, it is better to limit yourself to fruits or dried fruits baked in the oven or microwave. For colitis and urolithiasis, it is recommended to make applesauce or grated fruit.
Eat apples of different varieties in moderation and do not forget about contraindications. Only then will fruits benefit your health.
Apples for weight loss
Apples for weight loss are widely used. Their benefits for weight loss are obvious for both men and women. Apples are relatively low in calories. Moreover, the product is a storehouse of vitamins, minerals and other biologically active components. Losing weight is a complex process, it is important not only to eliminate excess weight, achieving an ideal figure, but to maintain ideal forms in the future.
If the excess weight is not so great, arrange fasting days on red and green apples, fresh and subject to various processing. If your weight problem is serious, then losing weight with apples is one of the best options.
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Diets
There are hundreds of types of apple diets. All of them are effective in their own way, but they have nuances and rules.
The most popular apple diets:
- One-day mono-diet. The bottom line is to eat only apples in unlimited quantities during one day. The main thing is to prevent overeating. During such a diet, it is allowed and even recommended to drink a lot: purified water or green tea without sugar, herbal decoctions and infusions.
- Weekly. This is a challenging diet as only apples, water or tea are consumed. On the first day, you need to eat 1 kg of apples, on the second - 1.5 kg, on the third and fourth - 2 kg, on the fifth and sixth - 1.5 kg, on the seventh - 1 kg of fruit. Starting from the fifth day, you can introduce a piece of rye bread into the diet.
- Two-day. Within two days, you need to eat only 3 kg of apples - 1.5 kg per day. Meals should be 6-7. The fruit is peeled, the core is cut, the seeds are removed, and the pulp is chopped into pieces or grated. Drinking and eating anything else is prohibited.
- Nine-day. This diet consists of three foods: rice, chicken, and apples. From the first to the third day, they consume only rice (boiled or steamed) without additives. From the fourth to the sixth day, only boiled or baked chicken meat is eaten. From the seventh to the ninth day, eat exclusively apples (fresh or baked) and drink fruit-based drinks.
Remember - any mono-diets can harm the body. They should be used only after consulting a doctor. In addition, the correct exit from the diet is important.
Recommendations
Before starting a diet, we recommend that you consult a specialist. A nutritionist will help you achieve your goal: guide, give advice, and most importantly - help you get out of the diet and return to proper nutrition.
On a note! To lose weight faster, it is advised to drink apple cider vinegar diluted with water. It is recommended to do this strictly in the morning on an empty stomach. It is not recommended to use the technique for people with diabetes mellitus and gastritis with high acidity.
You can eat apples at any time of the day: they will be useful both in the morning and in the evening, and even at night. Before breakfast, lunch and dinner, 20-30 minutes before meals, it is advised to eat one red or green apple to stimulate appetite and better digestion of food. It is recommended to eat apples after training. These fruits are quite nutritious, contribute to the recovery of strength after physical exertion.
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Outcome
Apples are a truly miraculous product that brings health benefits, saturating the body with useful substances and strengthening the immune system. Fruits have few contraindications, but they must not be forgotten. These fruits are a must in the diet!
