Apple – vitamins, calories and nutritional value

The apple, often celebrated as the most popular fruit in Germany and worldwide, is not only a symbol of health but also a real powerhouse of nutrients. The well-known saying “An apple a day keeps the doctor away” underlines the health benefits of this versatile fruit. In this article, we take a detailed look at the vitamins, calories and nutritional value of the apple.

Taste an organic breakfast with apples from VERIVAL

Basic nutritional values of the apple

A medium-sized apple, weighing about 150 grams, is an excellent, low-calorie choice for a health-conscious diet. With only about 80 calories per apple and a high water content of around 85%, it is not only refreshing but also rich in nutrients. The calorific value of apples is around 226 kJ (54 kcal) per 100 grams, making it an ideal snack for anyone watching their calorie intake.

Here is a detailed nutritional table for apples:

Nutritional information for apples

This table shows that apples are not only low in calories but also contain important vitamins and minerals. They are a good source of fiber, particularly pectin, and provide a moderate amount of vitamin C and potassium. The low fat and sodium content also makes them a healthy option for almost any diet.

Vitamins in apples

It's not without reason that apples are healthy, as they are an excellent source of a variety of vitamins that are essential for good health. Particularly noteworthy is their vitamin C content, an essential antioxidant that plays a key role in the immune system and skin health. For example, a medium-sized apple can provide about 6–8% of an adult's daily vitamin C needs. This makes apples an easy and delicious way to fill your vitamin stores.

Vitamin C in focus

Vitamin C in apples is particularly well known for its ability to strengthen the immune system. On the one hand, it helps to ward off infections and, on the other, it aids the healing of wounds. In addition, vitamin C is crucial for the formation of collagen, a protein that is important for skin elasticity and firmness. Furthermore, as a powerful antioxidant, vitamin C protects the body's cells from oxidative stress and damage caused by free radicals, which in turn can help to prevent chronic diseases.

Other vitamins in apples

In addition to vitamin C, apples also contain a range of B vitamins. Vitamin B1 (thiamine) plays an important role in energy metabolism, while vitamin B2 (riboflavin) is important for energy production and maintaining healthy skin and eyes. Vitamin B6 (pyridoxine) is particularly crucial for brain development and function, as well as for the formation of neurotransmitters.

Vitamin A, which is also found in apples, contributes to the maintenance of vision and supports the health of skin and mucous membranes. In addition, it is important for the immune system and plays a role in cell division and growth.

Overall, apples provide a rich blend of vitamins that are essential for various bodily functions, making them a valuable addition to a balanced diet.

Minerals and trace elements in apples

Apples are not only known for their vitamin content, but also for their richness in important minerals and trace elements, which are essential for maintaining various bodily functions.

Potassium and magnesium: important minerals

Potassium plays a crucial role in the regulation of blood pressure and is important for heart health. It also helps to regulate the balance of fluids in the body and supports the functioning of nerves and muscles. In addition, an adequate potassium content in the diet can reduce the risk of strokes and help prevent osteoporosis and kidney stones.

Magnesium is another important mineral found in apples, as it is crucial for over 300 biochemical reactions in the body, including energy production and protein synthesis. Magnesium also contributes to muscle and nerve function, supports a healthy immune system and is important for bone health. In addition, an adequate magnesium level can help reduce stress and improve sleep.

Folic acid and other trace elements

Folic acid, a B vitamin found in apples, is particularly important for pregnant women and plays a crucial role in cell division and blood formation. It helps, for example, in the formation of DNA and RNA and is important for the growth and function of cells.

In addition to folic acid, apples also contain other trace elements such as iron or zinc. These trace elements are only present in small quantities, but they are of great importance for maintaining health and for various bodily functions.

Dietary fiber in apples

Apples are not only delicious and versatile, but they are also an excellent source of dietary fiber, especially pectin. These fibers play an important role in nutrition and offer numerous health benefits.

Pectin, a soluble fiber found in high amounts in apples, is known for its positive effects on digestion and satiety. It has the ability to swell in the digestive tract and form a kind of gel, which leads to a longer feeling of satiety and can thus help with weight control. Pectin also slows gastric emptying, which leads to a more even release of glucose into the bloodstream, thus preventing blood sugar spikes.

In addition, pectin supports a healthy intestinal flora by acting as a prebiotic and promoting the growth of beneficial bacteria in the gut. This property can help to improve intestinal health and alleviate problems such as constipation or diarrhea.

High-fiber breakfast from VERIVAL

Fructose and calorie content in apples: a healthy balance

Apples are a natural source of sweetness and also have the advantage of being low in calories. With around 54 calories per 100 grams, they are an ideal choice for a calorie-conscious diet. The sweet taste of apples comes mainly from the natural fruit sugar, fructose, the content of which can vary depending on the type of apple. Compared to refined sugars, fructose is absorbed more slowly into the bloodstream, leading to a more stable and healthy blood sugar response.

This slower absorption is particularly beneficial for people who want to control their blood sugar levels, such as diabetics. Nevertheless, those affected should first check with their doctor to see if apples are suitable for them. In addition, the high fiber content of apples ensures that the energy from the sugar is released over a longer period of time, which leads to a lasting feeling of satiety and prevents food cravings.

Overall, apples provide an excellent combination of natural sweetness, important nutrients and fiber, making them a healthy addition to any diet.

Phytonutrients in apples: polyphenols and flavonoids

Apples are rich in phytochemicals, particularly polyphenols and flavonoids, which are known for their powerful antioxidant properties. These substances play an important role in promoting health and preventing disease, for example. Polyphenols in apples help to reduce inflammation and can lower the risk of developing chronic diseases. They also have positive effects on heart health and contribute to general well-being.

Flavonoids, another group of phytochemicals found in apples, also support the cardiovascular system. They are known, for example, for their ability to reduce the risk of certain types of cancer and to contribute to overall health. These phytochemicals make apples not only a tasty but also a health-promoting addition to the daily diet.

The special features of different apple varieties

The world of apples offers an impressive variety of varieties, each with its own unique flavors and nutritional values. In Germany, for example, varieties such as Elstar and Braeburn are particularly popular, known for their balanced taste and versatility in the kitchen. These varieties offer a good balance of sweetness and acidity, making them ideal for both raw consumption and food preparation.

In addition to these well-known varieties, there are also a number of exotic and lesser-known apple varieties that are worth discovering. Each of these varieties brings its own specific characteristics, be it in terms of sweetness, acidity or texture. Cox Orange, for example, is known for its aromatic and slightly acidic flesh, while varieties such as Jonagold or Golden Delicious are more appreciated for their sweet and juicy properties. Another highlight is the Granny Smith, which is known for its distinctive green color and crisp, sour flavor.

Environmental aspects and apple growing: sustainability in focus

The cultivation of apples has a significant impact on the environment, especially due to the use of pesticides. Conventional apple growing often requires chemicals, which raises ecological and health concerns. Organic apple growing, which does not use synthetic pesticides and artificial fertilizers, is therefore becoming more and more important. By contrast, organically grown apples are more environmentally friendly and offer improved quality and safety. They also contribute to biodiversity and promote healthy soils. Therefore, choosing organic or sustainably grown apples supports environmental protection and your own health.

Preparation and consumption of apples

Apples are very versatile in the kitchen and are an essential ingredient in our popular Verival breakfast products. For example, they give our Bircher Porridge and Bircher Whole Grain Muesli that certain something or serve as a natural sweetener in our Nut and Fruit Whole Grain Muesli.

If you like to mix your own muesli or porridge, grated apple is an excellent sweetener. Combine the fruit with oats, nuts, seeds and dried fruit for a balanced and nutritious breakfast.

Apples are also delicious when cooked or baked and offer a wealth of possibilities for refining a variety of dishes.

Conclusion

Apples are a real power pack: full of nutrients, low in calories and full of health benefits. They are a versatile addition to any balanced diet and offer numerous possibilities for making your daily menu healthy and delicious. In short, apples are not only delicious but also a great addition to a healthy lifestyle.

Try VERIVAL Organic Breakfast with Apple