My Actifit Report Card: January 3 2023

Apples are considered nutrient-dense fruits, meaning they provide a lot of nutrients per serving.

The current Dietary Guidelines for Americans recommend 2 cups of fruit daily for a 2,000-calorie diet, emphasizing whole fruits, like apples.

One medium 7-ounce (200-grams) apple offers the following nutrients:

Calories: 104

Carbs: 28 grams

Fiber: 5 grams

Vitamin C: 10% of the Daily Value (DV)

Copper: 6% of the DV

Potassium: 5% of the DV

Vitamin K: 4% of the DV

The same serving also provides 2–5% of the DV for vitamins E, B1, and B6.

Vitamin E serves as a fat-soluble antioxidant, vitamin B1 — also known as thiamine — is needed for growth and development, and vitamin B6 is essential for protein metabolism.

Apples are also a rich source of polyphenols, an important group of antioxidants. Antioxidants are compounds that protect your cells from free radicals — harmful molecules that contribute to the development of chronic conditions, like heart disease and cancer.

While nutrition labels don’t list these plant compounds, they’re likely responsible for many of apples’ health benefits.

To get the most out of apples, leave the skin on, as it contains half of the fiber.

This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io

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