Apples and oranges are treasure troves of nutrients (Pixels)
It has long been said that “an apple a day may save the need for a visit to the doctor,” but what about oranges? Is it also useful?
Apples and oranges are the two most popular and widespread types of fruits, but what about their nutritional content and health benefits? Which is better to eat each day, both or both?
Apple nutrients
Michelle Rothenstein, a certified nutritionist in New York, says that apples contain a very high level of quercetin, which is an antioxidant available in many foods, such as grapes, berries, cherries, onions, broccoli, citrus fruits, legumes, green tea and coffee. It has health benefits that include reducing the incidence of chronic diseases and enhancing immunity.
According to the US Department of Agriculture, a medium-sized apple, weighing about 180 grams, provides about 14% of the recommended daily value of vitamin C. It also contains:
25 grams of carbohydrates.
4.4 grams of fiber.
95 calories.
Less than 1 gram each of protein and fat.
But they provide "small amounts" of other essential nutrients such as vitamin A, potassium and the B group of vitamins.
An apple provides 14% of the recommended daily value of vitamin C (Pixels)
apples benefits
Research indicates that “incorporating apples into the diet may reduce the risk of cancer, diabetes, and heart disease, and may contribute to weight loss and enhance gut and brain health,” says Vandana Sheth, a registered dietitian in California.
Rothenstein confirms that “eating apples may have a protective effect on heart health,” as it is believed that their content of soluble and insoluble fiber and antioxidants - especially quercetin - contribute to improving cardiovascular function, by reducing harmful cholesterol levels and reducing inflammation, according to A study on “The effect of eating two apples a day on harmful cholesterol levels” was published in 2020.
Apples are also very rich in fiber, providing about 16% of the recommended daily value of fiber, “including soluble fiber, which feeds beneficial bacteria in the intestines.”
This makes eating apples “help increase feelings of fullness, lose weight, lower blood sugar levels, and enhance digestive system function,” according to the Healthline website.
Eating one apple means about 16% of the recommended daily value of fiber (Bixabe)
How to choose the right apples
Regarding choosing the right apples, Mira Ilitch, a certified nutritionist at the Cleveland Clinic, says, “Apples are amazing, and eating one a day is beneficial for your health. But whatever type of apple you choose, make sure it is fresh because it usually has a good smell. The old one is not nutritious, does not taste good, and may be spoiled.”
"Choose a firm apple without bruises, look for naturally bright colors, and avoid those that come from long distances as much as possible. The further your apple has traveled, the more likely it has lost some of its nutritional value during transport," she advises.
Orange ingredients
Like apples, oranges are a treasure trove of nutrients. But it outperforms it by providing nearly 100% of the recommended daily value of vitamin C, in addition to containing vitamin A, says Rothenstein.
According to the US Department of Agriculture, one 140-gram orange contains:
14.8 grams of carbohydrates.
2.8 grams of fiber.
66 calories.
1.3 grams of protein.
0.2 grams of fat.
86% water content.
12 grams of sugar.
It provides about:
92% of the recommended daily value of vitamin C.
9% of folic acid.
5% of both calcium and potassium.
The benefits of oranges
In addition to their content of “vitamins, minerals, and other plant compounds such as flavonoids and carotenoids,” research indicates that incorporating citrus fruits such as oranges into the diet regularly “may contribute to reducing the risk of heart disease and lowering blood pressure,” in addition to supporting the immune system, collagen formation, and iron absorption. .
Studies also indicate that diets rich in citrus fruits “may help reduce the risk of many types of cancer” in addition to “preventing anemia, by enhancing the body’s ability to absorb iron.”
Oranges are also considered ideal for maintaining weight, “as they are relatively low in calories, and their fiber content helps you feel full and reduces overeating. The natural sugars present are also a healthy source of energy.”
Incorporating citrus fruits into the diet regularly contributes to reducing the risk of heart disease (Deutsche Welle)
Apples and oranges are healthy partners
Different fruits have different nutritional values, explains Dr. Theresa Fung, associate professor of nutrition at Harvard TH. “No single fruit contains all the nutrients, so eating a variety of fruits is key to good health.”
According to nutrition experts, “Although both apples and oranges have a different taste and texture, they are an essential component of any healthy diet.” That's why Vandana Sheth advises enjoying them to promote health and prevent disease, considering that "diversity is the key to a healthy diet, and that each fruit contributes uniquely to our health."
Apples and oranges are also “fruits with natural sugars that contain a low percentage of phosphorus, which is especially important for kidney health.”
Despite the difference in nutritional content and health-promoting compounds between them - apples contain more quercetin, and oranges provide more vitamin C - Rothenstein believes that "integrating them together in the diet is the best way to reap a variety of nutrients and heart health benefits."
Apples are one point ahead of oranges
Nutritionist Sheth draws attention to one advantage of apples - not from a nutritional perspective - but which may be important for those who move a lot, which is that “apples are easier to consume” as they are a great option for eating on the go, because they are portable and can be enjoyed by simply washing them “for maximum Benefit,” noting that “although oranges can also be a good choice, they tend to be very juicy and difficult to juice, or eat on the go.”
Source: Al Jazeera + websites