Apples, golden delicious
Category: Fruits & Fruit Juices Method: Raw Parts: With Skin
Nutrition Highlights
Serving Size
Calories
62
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Carbohydrate | 59 (95.4%) |
| Fat | 1.5 (2.4%) |
| Protein | 1.2 (2.0%) |
| Total | 62 (100%) |
Serving: 1 cup, sliced [109g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 94 (85.8%) |
| Carbohydrate | 15 (13.6%) |
| Protein | 0.3 (0.3%) |
| Ash | 0.2 (0.2%) |
| Fat | 0.2 (0.2%) |
| Total | 109 (100%) |
Serving: 1 cup, sliced [109g]
Benefits
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High in fiber which aids digestion and makes you feel full for longer
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Contain antioxidants that protect cells from damage and may reduce risk of chronic diseases
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Low in calories which helps with weight management
-
Rich in vitamin C which supports immune function and collagen production
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Provide potassium to help regulate blood pressure and heart function
Risks
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High in sugar - Apples contain natural sugars like fructose and glucose which can contribute to weight gain if consumed in excess
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May cause allergic reactions - Some people can be allergic or sensitive to apples and experience issues like oral allergy syndrome
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Pesticide residues - Conventionally grown apples may contain traces of pesticides which can be harmful especially for pregnant women and children
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High in fructose - Excess fructose intake has been linked to increased risk of non-alcoholic fatty liver disease and metabolic syndrome
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May cause digestive issues - Fibers and sorbitol in apples can cause stomach upset, gas and diarrhea in some individuals
Additional Information
Apples, raw, golden delicious, with skin are a popular and nutritious fruit that offer a range of health benefits. Packed with essential nutrients, apples can contribute to a well-balanced diet and support overall health. However, it is important to consider some potential risks associated with consuming apples, especially for individuals with specific dietary concerns.
Nutritional Benefits:
1. Fiber: Apples are an excellent source of dietary fiber, particularly when consumed with the skin. Fiber aids in digestion, promotes regular bowel movements, and helps maintain a healthy weight by providing a feeling of fullness.
2. Vitamins and Minerals: Apples contain various vitamins and minerals, including vitamin C, potassium, and vitamin K. Vitamin C is an antioxidant that supports the immune system and collagen production. Potassium is essential for maintaining proper heart and muscle function, while vitamin K plays a crucial role in blood clotting and bone health.
3. Antioxidants: Apples are rich in antioxidants, such as flavonoids and polyphenols, which help protect cells from damage caused by harmful free radicals. These antioxidants have been associated with a reduced risk of chronic diseases, including heart disease, certain cancers, and neurodegenerative disorders.
4. Hydration: Apples have a high water content, contributing to hydration and aiding in maintaining optimal bodily functions.
Potential Risks:
1. Pesticide Residue: Conventionally grown apples are often treated with pesticides to protect against pests and diseases. While washing and peeling can reduce pesticide residue, it is recommended to opt for organic apples or thoroughly wash conventionally grown ones to minimize exposure.
2. Allergies: Although rare, some individuals may be allergic to apples. Allergic reactions can range from mild symptoms like itching and hives to severe reactions like difficulty breathing. If you experience any adverse reactions after consuming apples, it is advisable to consult a healthcare professional.
3. Dental Health: Apples contain natural sugars, including fructose, which can contribute to tooth decay if proper oral hygiene is not maintained. It is important to rinse your mouth with water or brush your teeth after consuming apples to minimize the risk of cavities.
Incorporating Apples into Your Diet:
To maximize the nutritional benefits of apples while minimizing potential risks, consider the following tips:
1. Choose Organic: Opt for organic apples to reduce pesticide exposure. If organic options are not available, thoroughly wash conventionally grown apples before consumption.
2. Enjoy with the Skin: The skin of apples contains a significant portion of the fiber and antioxidants. Therefore, consume apples with the skin whenever possible.
3. Pair with Protein or Healthy Fats: To balance the natural sugars in apples, pair them with a source of protein or healthy fats, such as a handful of nuts or a slice of cheese. This combination can help slow down digestion, preventing spikes in blood sugar levels.
4. Practice Good Oral Hygiene: Rinse your mouth with water or brush your teeth after consuming apples to minimize the risk of tooth decay.
In conclusion, apples, raw, golden delicious, with skin offer numerous nutritional benefits, including fiber, vitamins, minerals, antioxidants, and hydration. However, it is important to be mindful of potential risks associated with pesticide residue, allergies, and dental health. By incorporating apples into a well-balanced diet and following the recommended guidelines, you can enjoy their nutritional advantages while minimizing any potential drawbacks.