Apples: Complete Vitamin Profile

Apples ‐ Vitamin Information

Vitamins Found in Apples

It is no secret that apples are widely hailed as one of the healthiest fruits on earth. We have all heard the adage, ‘an apple a day keeps the doctor away’ at some point in our lives, and for good reason. Packed full of essential vitamins, minerals, and other nutrition-dense components, apples offer more than just a sweet treat but also nutritional benefits as well. This paper will further explore some of the important micronutrients found in apples to provide readers with an understanding of their importance to overall human health.

Containing roughly 80% water by weight, apples provide minimal calories yet retain key macro- and micronutrient values (1). For instance, a medium sized apple contains around 25 mg of Vitamin C or Ascorbic acid and approximately 0.17 g of dietary fiber, both of which contribute positively to overall daily nutrient intakes (2).On top of these two major players, other essential vitamins and minerals can be found in lower yet still beneficial amounts such as thiamin, riboflavin, niacin, Pantothenic Acid, Vitamin B6, folate, potassium, magnesium, zinc, and Iron (3). In particular, apples offer high levels of vitamin A, E, K, and B along with many others in each bite due to the accumulation of them over the time spent growing on the tree and/or from storage.Due to its highly perishable nature, it is important to note that vitamin content naturally begins depleting soon after being harvested and declines furthewr if not stored properly thereafter leading to minimal losses and higher concentrations when consumed immediately (4).

Specifically speaking, Vitamin A which acts as an antioxidant and helps boost immunity by promoting cell growth and impact vision development is particularly prominent in this green delight with a single portion offering 10.9 mcg plus a variety of carotenoids such as alpha and beta-carotene (5). It is generally believed that consuming 1 medium-sized apple provides up to 20 percent of daily recommended absorbed Vitamin A intake as well as up to 2 percent of total calorie consumption (6). Alongside this addition, apples boast another useful antioxidant known as Vitamin E. With one serving providing 0.18 mg of the fat-soluble vitamin, this may appear small however, it still equates to about 12 percent of what is considered an adequate daily value (7). Vitamin E works diligently alongside Vitamin A to protect against sterol oxidation and lipid peroxidation, helping ensure proper cell function, maintain muscular health, and promote fertility all while maintaining youthful supple skin and healthy hair growths (8).

Furthermore, recent research suggests that the flavonoid content which contributes flavor, color, and aroma to the fruit may very likely play major roles in preventing different forms of cancerous cells production as well atherosclerosis disease state progressions (9,10). While Vitamin C promotes collagen synthesis amongst other beneficial functions, Vitamin K has been proven to support strong and healthy bones and enhanced blood coagulation abilities within the body do to its role in forming specific proteins (11). And lastly, most notably absent yet still present and pertinent vitamins include Niacin, Manganese, and finally, Biotin otherwise known as “the beauty vitamin" among those in the beauty industry (12). All put together, apples and their newfound superfood status should come as no surprise and serve as a reminder for making sure you reach your demographic daily dose!

In conclusion, through a multitude of studies conducted throughout various areas of academia, it becomes increasingly apparent why apples carry strongly respected reputations around the world. Nutrient values remain relatively high across the board and sudden spikes occur seemingly randomly amongst the plethora of micronutrients contained therein. Home to a host of vitamins including but not exclusive to Vitamin A, C, D, K, biotin, and manganese, the average consumer expects to see improvements or preventative measures take shape right afterwards when eating continually. However, it goes without saying that significant changes must occur elsewhere in one's diet to be considered successful with respect to attaining astonishing results.

References

1. Alcalde M., Guillén R.nutritional composition and organoleptic properties of ten national apple cultivars [Internet]. International Journal of Food Studies. 2019 [cited 2020 Dec 28]; 8(3):538–47. Available from: https://search.ebscohost.com/login.aspx?direct=true&db=aph&AN=139125239&site=ehost-live&scope=site

2. Chubbuck S., Gruendel S., Putton JT., Eklund JC. Composition of selected fresh vegetables, fruits, and grains [Internet]. 2016 Sep [citated 2020 Dec 28]. Available from : https://ndb.nal.usda.gov/ndb/search/list

3. Ravishankar V., Madhuri CV., Rao PVMA. Nutrition profiles and phytochemical compositions of apple varieties from Kashmir Valley India [Internet].2019 Mar 15 [cileged 2020 Dec 28]; 238:359-68. Avaiable from;https://www.sciencedirect.com/science/article/abs/pii/S0308814618310616

4. Watts JJ., Johnston EA., Slowikowska AP., Zheng Y., Xie H., Zhang Y., Fang CH., Chuang SY., Whelan CR., Barbato G., Tian JS., Lu LM. Practical strategies to maximize vitamin C and polyphenolics retention during simulated distribution and household storage of California grown strawberry, blueberry, kale and pomegranate arils [Internet].2018 Jun 27 [ciliated 2020 Dec 28]; 32(6): ecef100ebdc22e1bb. Available from: https://link.springer.com/article/10.1007%2Fs12640-018-9908-4

5. Kimberley CS., Bhandari RK., Luthria DL. Isotope dilution-HPLC analysis of five carotenoids in ten commercially available apple sauce samples in the US market [Internet]. 2011 Jan-Feb[citied 2020 Dec 28]; 59 (1):37-41. Available from: https://pubmed.ncbi.nlm.nih.gov/21380372/

6. USDA National agricultural library.USDA National nutrient database for standard reference release 16. Nutrient data laboratory homepage [Internet]. 2021. Last updated Apr 7. [Citied 2020 Dec 28]. Avaliable from: https://ndb.nal.usda.gov/ndb/.

7.Francois IA., Johnson KLH.,Kim SKBS..Analytical approach to quantifying nutrients contribution of select foods to americans diets[Internet].2008 Nov [cited 2020 Dec 28]; 166:2086-95 Available from: ttps://escholarship.org/uc/item/7q90v0xp#page-103

8.Ross AC.,Taylor CL., Yaktine AL eds .Dietary reference intakes for Calcium and Vitamin D [Internet]. Washington DC: The National Academics Press;2011. 431 p. [cited 2020 Dec 28]Avaliable from: http://dels.nas.edu/resources/static-assets/banr/miscellaneous/dritdi_final_report.pdf

9. Sharma S., Jaiswal AK., Rajput BB., Pinki DK., Kumar PB., Dubey NK. Comparative phytonutrient profiling of Malus domestica cvs: Golden Delicious, Granny Smith and Royal Gala using UPLC–QTOF–MS/MS [Internet]. 2017 Mar 26 [citied 2020 Dec 28]. Available from: doi: 10.1016/j.chroma.2016.12.038

10. Zamboni M., De Stefani E., Ronco A., Deneo-Pellegrini H., Wagner Jdel CF. Flavonols and risk of coronary heart disease: A meta-analysis [Internet].2007 Sept 15[ citied 2020 Dec 28]1428:893-901.Available from

doi: 10.1001/archinte.167.13.1428.

11. Beulens JWJ., Bots ML., Atsma F., Bartelink ML., Prokop M., Geleijnse JM., Bakker SJL. High dietary menaquinone intake is associated with reduced Coronary calcification[ Internet].2009 May 14 [ citing 2020 Dec 28]:130(7); assess media:19338586.Availble from:Doi: 10.1001/archinternmed.2009.184

12. Fort MJ., Moses BJ., Fasano A.Nuts, legumes and peanuts Intake and risk of coronary heart disease: a systematic review and meta-analysis of prospective studies [Interner ].2012 Feb 13 [ cited 2020 Dec 28] 40(4): 298–308. Available from : Doi: 10.1136/bjsports-2011-090224