Apple:

There are thousands types of apples grown throughout the world. A medium apple providesabout 20 grams of carbohydrates and 3.5 grams of fiber with insoluble fiber 5 times more than soluble fiber.

This fruit is very low in protein.

Average calories: 80 per one medium fruit.

Vitamins found in higher amounts: vitamins C, B6, B2, and K.

Minerals found in higher amounts: potassium, phosphorous, and manganese.

Phytonutrients found in higher amounts and their health benefits: quercetin, myricetin, epicatechin, procyanidin, ellagic acid, and ursolic acid are the most abundant phytonutrients found in apples. These nutrients are mainly found in the skin. It is claimed that ellagic acid and ursolic acid have anti-cancer activities. Another phytonutrient in apple is chlorogenic acid which is found in the pulp and skin.

The nutrient in the seeds is phloridzin. Found also in pears, plums, and cherries, it is a flavonoid that inhibits reabsorption of glucose in the kidneys, leading to appearance of glucose in urine followed by a decrease in blood sugar level.

Another nutrient in the seeds of apple is Laetrile (vitamin B17).

For more information about vitamin B17, see “Vitamin B17” under the section of “Vitamins”.