Apples are available in many types and even though all of them contain similar nutritional value they do have their individual characteristic taste and texture. For instance, Red Delicious apples have a soft texture while the Fuji and Gala ones have a slightly crisper texture. Moreover, the flavor of Red apples is mild in nature while that of the other two varieties is a lot sweeter. Apples have a very low calorific value and do not contain cholesterol, fat or sodium. In addition, apples are rich in fiber, minerals and vitamins. It’s best to eat apples with their skin where much of the antioxidants and fiber is present.
The following table shows the amount of vitamins present in a medium sized apple.
| Vitamin | Content |
|---|---|
| Vitamin A |
98 IU |
| Vitamin B1 |
0.031 mg |
| Vitamin B2 |
0.047 mg |
| Vitamin B3 |
0.166 mg |
| Vitamin B5 |
0.111 mg |
| Vitamin B6 |
0.075 mg |
| Vitamin B9 |
5 mcg |
| Vitamin C |
8.4 mg |
| Vitamin E |
0.33 mg |
| Vitamin K |
4 mcg |
About 98 IU of vitamin A is found in a single medium sized apple. This vitamin is needed by the body for reproduction of cells, stimulation of the immune system and synthesis of important hormones. Consuming apples which are rich in vitamin A, you can improve your eyesight, develop healthier teeth, have strong bones, preserve the freshness of your skin and health of your membranes of hair and mucous. Moreover, vitamin A can keep you safe from measles too. Without vitamin A, you become susceptible to diseases like nigh blindness and the health of your skin, bones and teeth starts getting affected.
A medium apple has about 0.031 mg of thiamine or vitamin B1 present in it. This amount equates to about 4% of the thiamine that your body requires every day. Vitamin B1 stimulates the immune system and allows the body to handle stressful situations easily. So it is also referred to as the stress relieving vitamin. Also, vitamin B1 is an active participant in metabolic reactions and is necessary for the production of ATP (Adenosine triphosphate), which is the molecule that stores energy for the body.
A medium sized apple can offer you up to 0.047 mg of riboflavin or vitamin B2, which is about 4-5% of the riboflavin you need to consume every day in order to remain healthy. The many benefits of vitamin B2 which makes it extremely important for the body are conversion of food in to energy, elimination of harmful free radicals, synthesis of red blood cells and stimulation of growth hormones.
Eating a medium sized apple is going to provide you about 0.166 mg of niacin or vitamin B3. This vitamin is going to be used by your body for enhancing the function of your digestive system. In addition, vitamin B3 will help your body in converting the food into energy and developing your skin and nerves too.
One medium sized apple is going to provide about 0.111 mg of pantothenic acid or vitamin B5. This vitamin is essential for your body because it helps out in the synthesis of hormones and in digesting the food.
One medium apple contains approximately 0.075 mg of vitamin B6. This equates to about 6% of this vitamin that is required by your body on a daily basis. This vitamin is vital to the body because it produces neurotransmitters which allow the nerve cells to send and receive messages more effectively. Furthermore, vitamin B6 is required for production of mood hormones like serotonin, norepinephrine and melatonin which is responsible for keeping the biological clock of the body in sync with the outside world. Deficiency of this vitamin can adversely affect the absorption of vitamin B12 as well as the production of immune and red blood cells.
The amount of folate or folic acid present in a single medium sized apple is about 5 mcg. Folate or vitamin B9 is an important constituent of spinal fluid and is also required by the body to produce red blood cells and for the development of healthy cells. It is particularly important for pregnant women.
One medium sized apple contains about 8.4 mg of vitamin C. This important nutrient, also known as ascorbic acid is essential for our bodies. It helps our body in synthesizing collagen which is a vital constituent of skin, cartilage, tendons, blood vessels and ligaments. Vitamin C also provides protection to DNA because of its antioxidant properties which allow it to rid the body of free radicals. Vitamin C is also needed by our body to accelerate the healing process of wounds and preserve the health of the bones and the teeth.
You can gain up to 0.33 mg of vitamin E by eating a single medium apple. This vitamin is required by the body for healing the broken tissues of skin and is known to prevent the appearance of wrinkles.
Eating a medium sized apple can offer you approximately 4 mcg of vitamin K which is needed by the body to dissolve fats, clot blood and regulate the levels of calcium in the blood.