Nature’s Nutritional Powerhouse

Introduction Apples, one of the most widely consumed fruits in the world, have a history dating back thousands of years. Known for their sweet, tangy flavor and wide variety of types, apples are not only delicious but also packed with essential nutrients. The Origins of Apples

Apples are not native to North America. They originated in Kazakhstan, in central Asia east of the Caspian Sea. Alma Ata, capital of Kazakhstan, until 1997, means “full of apples.” By 1500 BC apple seeds had been carried throughout Europe. The Greeks, Etruscans, and Romans cultivated apples. To the latter goes the credit, during the early centuries of the Christian era, for having carried apple seeds and trees to the British Isles. Many varieties of apples thrived in England. Approximately 750,000 years ago: early Paleolithic food gatherers in (modern) Kazakhstan, central Asia, discovered sour crab apples growing wild in the forest. Hesperides Hesperides, in Greek mythology, clear-voiced maidens who guarded the tree bearing golden apples that Gaea gave to Hera at her marriage to Zeus. According to Hesiod, they were the daughters of Erebus and Night; in other accounts, their parents were Atlas and Hesperis or Phorcys and Ceto. They were usually three in number, Aegle, Erytheia, and Hespere (or Hesperethusa), but by some accounts were as many as seven. They were usually said to live in the west beyond the sunset, but the Greek poet and grammarian Apollonius of Rhodes (3rd century bc) placed them in North Africa, and the mythographer Apollodorus (2nd century bc) located them among the Hyperboreans. The golden apples were also guarded by the dragon Ladon, the offspring of Phorcys and Ceto. As Ladon is the name of an Arcadian river, Arcadia was possibly the original site of the garden. The golden apples figured in different accounts of Heracles’ 11th Labour. In one version Heracles slayed the dragon and took the apples. In another version Heracles held the heavens while Atlas took the apples for him. In some artistic representations Heracles dines with the Hesperides, who freely give him the apples. The golden apples that Aphrodite gave to Hippomenes before his race with Atalanta were also from the garden of the Hesperides.

Apple nutrition facts

Here are the nutrition factsTrusted Source for one raw, unpeeled, medium-sized apple (182 grams):

Calories: 94.6

Water: 156 grams

Protein: 0.43 grams

Carbs: 25.1 grams

Sugar: 18.9 grams

Fiber: 4.37 grams

Fat: 0.3 grams Other plant compounds

Apples are high in various antioxidant plant compounds, which are responsible for many of their health benefits. These include:

Quercetin. A nutrient that also occurs in many plant foods, quercetin may have anti-inflammatory, antiviral, anticancer, and antidepressant effects.

Catechin. A natural antioxidant, catechin is also present in large amounts in green tea and has been shown to improve mitochondrial health.

Chlorogenic acid. Also found in coffee, chlorogenic acid has been found to lower blood sugar and cause weight loss in some studiesTrusted Source. Health benefits of apples

Given the immense popularity of apples, it unsurprising that they’ve been studied quite thoroughly.

Blood sugar control and type 2 diabetes

Some evidence suggests that eating apples can help lower blood sugar levels and protect against diabetes.

Some of the antioxidants in apples may also slow down your digestion and absorptionTrusted Source of sugars.

In one study in 38,018 womenTrusted Source, eating 1 or more apples per day was linked to a 28% lower risk of developing type 2 diabetes.

Blood cholesterol and heart disease

Studies have examined apples’ effects on risk factors for heart disease.

A 2020 studyTrusted Source of volunteers with high cholesterol found that apples can reduce total cholesterol levels and improve overall blood flow. However, the study saw no discernible effect on blood pressure.

Cancer

Many test-tubeTrusted Source and animal studiesTrusted Source suggest that apple phytonutrients can protect against cancers of the lungs and colon.

Potential evidence exists from studies in people as well.

One 2005 studyTrusted Source indicated that those who consumed 1 or more apples per day were at a lower risk of cancer, including a 20% and 18% lower risk of colorectal and breast cancers, respectively.