Apple fruit nutrition facts

Delicious and crunchy apple fruit is one of the most popular fruit favored by health conscious, fitness freaks who believe in “health is wealth.” This wonderful fruit packed with rich phyto-nutrients that in the true sense are indispensable for optimal health. The antioxidants in apple have many health promoting and disease prevention properties; thus justifying the adage, “an apple a day keeps the doctor away.”

Apples are obtained from the medium sized tree belonging to the rosaceae family. Scientific name: Malus domestica. The apple tree is originated in the mineral rich mountain ranges of Kazakhstan, and is now being cultivated in many parts of the world.

Apple fruit features oval or pear shape; and the outer skin has different colors depending upon the cultivar type. Internally, the juicy pulp has off-white to cream in color and has mix of mild sweet and tart taste. The seeds are inedible because of their bitter taste. Several hundred varieties of apples grown in the US and worldwide either for just eating or as a desert fruit to cooking or baking in many recipes.

Apple fruit (Malus domestica), Fresh,

 Nutritive value per 100 g,

 ORAC value-5900

 (Source: USDA National Nutrient data base)

  

Health benefits of apple

• Delicious and crunchy apple is one of the popular fruit that contain an impressive list of essential nutrients, which are required for normal growth and development and overall nutritional well-being.
• Apples are low in calories; 100 g of fresh fruit slices provide only 50 calories. The fruits are however, contain no saturated fats or cholesterol; but rich in dietary fiber, which helps, prevent absorption of dietary LDL cholesterol in the gut. The dietary fibers also help protect the mucous membrane of the colon from exposure to toxic substances by binding to cancer causing chemicals in the colon.
• Apple fruit contains good quantities of vitamin-C and beta-carotene. Vitamin C is a powerful natural antioxidant. Consumption of foods rich in vitamin C helps body develop resistance against infectious agents and scavenge harmful, pro-inflammatory free radicals from the body.
• Apples are rich in antioxidant phyto-nutrients flavonoids and polyphenols. The total measured anti-oxidant strength (ORAC value) of 100 g apple fruit is 5900 TE. The important flavonoids in apples are quercetin, epicatechin, and procyanidin B2. Apples are also good in tartaric acid that gives tart flavor to them. These compounds help body protect from deleterious effects of free radicals.
• In addition, apple fruit is a good source of B-complex vitamins such as riboflavin, thiamin, and pyridoxine (vitamin B-6). Together these vitamins help as co-factors for enzymes in metabolism as well as in various synthetic functions inside the body.
• Apple also contains small amount of minerals like potassium, phosphorus, and calcium. Potassium is an important component of cell and body fluids helps controlling heart rate and blood pressure; thus counters the bad influences of sodium.

Selection and Storage

Fresh apples are readily available in the stores all around the season. Choose fresh, bright, firm textured apples with rich flavor. Avoid fruits with pressure marks over their surface as they indicate underlying mottled of pulp.

Fresh apples can be kept at room temperature for few days and stored in refrigerator for two to three weeks. Wash them in clean running cold water before use to remove any surface dust and pesticide/fungicide residues.

Preparation and Serving tips

Wash apples thoroughly in the running water to remove any surface dust, insecticide/fungicide sprays. Remove the top end using paring knife and cut it into two equal halves. Take out centrally placed small seeds. Slice the fruit into desirable cubes or pieces.

Here are some serving tips:

• Eat apple fruit as they are with skin to get maximum health benefits.
• Sliced apple turns brown (enzymatic brownish discoloration) on exposure to air due to conversion in iron form from ferrous oxide to ferric oxide. If you have to serve them sliced, rinse slices in water added with few drops of fresh  lemon.
• Cloudy apple juice is a good drink with dinner.
• Apple fruit is also used in the preparation of fruit jam, pie, and fruit salad.

Grapes nutrition facts

Grapes, “queen of the fruits” are storehouse of numerous health promoting phyto-nutrients such as poly-phenolic antioxidants, vitamins and minerals. So, include them in your regular diet, be it in the form of fresh fruits, juice or in salads!

Botanically, they are small round berries; grow in clusters on a perennial and deciduous woody vine of the genus: Vitis. Grapes are native to Europe and Mediterranean regions but now widely cultivated all over the planet.

In structure, each individual berry features semi-translucent flesh encased by a smooth thin skin. Some contain edible seeds, while others are seedless. The color of the fruit is due to the presence of poly-phenolic pigments in them. Red or purple berries are rich in anthocyanins while white-green berries contain more of tannins especially, catechin. Interestingly, these antioxidant compounds are densely concentrated in the skin and seeds!

There are three main species of grapes, European (Vitis vinifera), North American (Vitis labrusca and Vitis rotundifolia) and French hybrids.

• Some of popular green cultivars are Thompson seedless, sugarone and calmeria.
• Red varieties include emperor, red globe, cardinal, and flame seedless.
• Concord and zinfandel are some of flavorful blue-black cultivars.

Commercially, many cultivars of grapes are grown for different purposes either eaten as table fruit, fresh or dried (raisin, currant, sultana) or in wine production.

Health benefits of grapes

• Grapes are rich in polyphenolic phytochemical compound resveratrol. Resveratrol is one of powerful anti-oxidant, which has been found to play protective function against cancers of colon and prostate, coronary heart disease (CHD), degenerative nerve disease, Alzheimer's disease and viral/ fungal infections.
• Resveratrol reduces stroke risk by altering the molecular mechanisms in the blood vessels. It does so firstly by reducing susceptibility of blood vessels damage through decreased activity of angiotensin (a systemic hormone causing blood vessel constriction that would otherwise elevate blood pressure) and secondly, through increased production of the vasodilator substance, nitric oxide (a beneficial compound that causes relaxation of blood vessels).
• Anthocyanins are another class of polyphenolic anti-oxidants present abundantly in the red grapes. These phyto-chemicals have been found to have anti-allergic, anti-inflammatory, anti-microbial, as well as anti-cancer activities.
• Catechins, a type of flavonoid tannin group of anti-oxidants found in white/green varieties has also shown to have these health protecting functions.
• In addition, the berries are very low in calories. 100 g fresh grapes just provide 69 calories but zero cholesterol levels.
• Grapes are rich source of micronutrient minerals like copper, iron and manganese. Copper and manganese are an essential co-factor of antioxidant enzyme, superoxide dismutase. Iron is specially concentrated more in raisins. In addition 100 g of fresh grapes contain about 191 mg of health benefiting electrolyte, potassium.
• They are also good source of vitamin-C, vitamin A, vitamin K, carotenes, B-complex vitamins such as pyridoxine, riboflavin, and thiamin.

Selection and storage

Fresh grapes are available all around the seasons. In the store, choose those that feature plump in consistency, free from surface wrinkles with intact skin, without any cuts or cracks or leaking juice, and firmly attached to a healthy-looking green stem. Lift completely healthy-looking bunch up in the air and gently shake; loose berries, if any will fall off easily.

Buy exactly ripened berries; green grapes should have a slight yellowish hue, red types should be mostly pinkish-red, while purple and blue-black types should be deep and rich in color.

Since the fruit tend to spoil early and ferment at room temperature, they should always be stored in the refrigerator. Loosely wrap washed grapes in a paper towel and place them in a zip pouch bag set at high relative humidity. This way, they will keep fresh in the refrigerator for several days.

Preparation and serving method

Just before eating, wash the whole bunch to remove any pesticide residues and dust by rinsing in cold water for several minutes. Place the whole bunch in cold water and gently swish them around several times. Gently pat dry with soft cloth.

If you are not going to consume the whole bunch at one go, then separate it into small clusters using scissors. This way, you can keep the remaining grapes fresher by preventing the stem from drying out.

Although, its seeds are rich in nutrients, seedless grapes make recipes much more pleasant to eat. 

Here are some serving tips;

• Enjoy them as they are without any additions.
• Add seedless berries in fruit/vegetable salads with peach, pear, tomato, lettuce, apricot , berries, currants, apple, pineapple etc.
• Dry grapes (raisin, currant, and sultana) are being used in confectionary, puddings, cakes, muffins, bread etc.
• The fruit can also being used by food industry in the preparation of jams, jellies, juice and wine.