Today apples are considered the most popular fruits in the world. The homeland of apples is Central Asia. Over time, it is the apple tree that has become an indispensable attribute of every European garden. The plant spread very quickly to the lands of America, Australia and Africa. Breeders have developed a large number of different varieties of this fruit. Fruits can be sour, sweet, tart. Everyone can choose the perfect option for themselves. But, absolutely all of them benefit human health. How are apples good for? And how much should you consume?
The beneficial chemical composition of apples
Apples, the benefits and harms of which are completely determined by the composition of the fruit, are famous for their high levels of certain trace elements, minerals and vitamins. Very often, the fruit is called the fruit of health because of its rich vitamin composition. The concentration of some elements may differ depending on the variety. But one thing is clear that absolutely all apples benefit the body.
Oddly enough, the leading positions in the vitamin composition of the product are vitamin C... 100 g of apple contains 10 mg of vitamin C. Based on this figure, it is enough to eat 600 g of fruit pulp to saturate the body with a daily dose of ascorbic acid. There are a lot of B vitamins in apples. The highest concentration is possessed by vitamins B1, B3, B9, B2, B6. Also, the fruit contains vitamins E, A, K, PP, H, beta-carotene.
The mineral composition of the product is of particular value. Almost the entire periodic table is collected in the pulp and peel of apples. So, apples are famous for such minerals and trace elements:
- Sodium;
- Potassium;
- Calcium;
- Iron;
- Magnesium;
- Phosphorus;
- Aluminum;
- Zinc;
- Manganese;
- Rubidium;
- Sulfur;
- Chlorine.
At the same time, many believe that the apple is a source of large amounts of iron. This statement is not entirely correct. Fruits contain the required amount of iron (2.2 mg). But the maximum concentration is possessed by potassium - 278 mg. The minimum amount contains fluorine, boron, cobalt, vanadium, iodine, selenium, chromium. Speaking of organic acids, apples are rich in tartaric, malic and citric acids.
Calorie content and nutritional value of the fruit
What is the calorie content of apples? After all, there are a large number of apple diets for weight loss. Indeed, apples are among the low-calorie foods, and are acceptable for use when losing weight. 100 g of the product contains only 47 kcal. Therefore, an apple is a great option for a healthy snack. In addition, the process of losing weight will not only be quick, but also beneficial. After all, the rich composition of the product will saturate the body with all the required substances.
Also, in nutritional media, apples contain proteins, fats and carbohydrates. The amount of proteins and fats in the pulp of the product is the same - 0.4 g per 100 g of fruit. Carbohydrates are about 10 g. In addition to organic acids, apples contain unsaturated fatty acids, which are very useful for human body... More than 85% of the apple composition is discharged into the water. They contain blocks and natural sugars, ash, starch, fiber, pectins, dietary fiber.
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General benefits of apples
Looking at the rich vitamin composition of the product, one can assume the main benefits of the fruit. Apples are actively fighting the signs of vitamin deficiency. B vitamins are very useful for nervous system... And ascorbic acid prevents the development of colds, viral diseases. Vitamin C activates the protective functions of the body, increases overall immunity. Therefore, it is so useful to regularly eat apples in the autumn-winter period. In addition, vitamins A, E, C are considered natural antioxidants, which "protect" the cells of the body from premature aging, the influence of free radicals.
The benefits of apples for the heart and blood vessels
A large amount of calcium and potassium in the composition of the product strengthens the walls of blood vessels, reduces their permeability, and increases elasticity. Also, Scientists have found that apples can be used to lower cholesterol levels in the body. This effect is achieved due to the fact that soluble fibers bind fat in the intestine and remove it. Therefore, there is no deposition of cholesterol plaques on the walls of internal organs and blood vessels.
The blood is completely cleared of fatty components. An apple is rightfully considered a folk remedy for atherosclerosis. Against the background of regular consumption of apples, an improvement in the work of the heart is observed. Healthy blood vessels are the key to a healthy heart. Apples are very useful for hypertensive patients, since the cleaning of blood vessels leads to a complete normalization of blood pressure. Along with lowering blood pressure, apples will help increase blood pressure in case of hypotension. It is a versatile fruit for all cardiovascular problems.
Apples for liver disease
Regular consumption of the fruit helps to very gently cleanse the liver of toxins and waste products. Experts recommend regularly cleaning the liver with food 1-2 times a year. In the conditions of the modern rhythm of life, quality of nutrition, ecology, dysfunction of the gland occurs. But the consumption of apples will help protect liver cells from destruction, prevent the accumulation of toxins. With the accumulation of harmful substances in the liver, the patient does not feel any discomfort for a long time. And only when active development hepatosis or hepatitis, the first symptoms appear. Such pathologies can be prevented only by adjusting your diet. In addition, this apple detoxification stops the process of the emergence and development of cancer cells.
Helping the digestive system
The tremendous benefits of apples for the digestive system can be traced. High levels of fiber and pectins enhance intestinal motility, which eliminates toxins, toxins, and stagnant feces from the body. And tannins help restore normal intestinal microflora. Also, dietary fiber actively absorbs excess fluid, which allows you to quickly get rid of diarrhea.
So, apples are useful for such problems:
- Constipation;
- Diarrhea;
- Dysbacteriosis;
- Metabolic disease;
- Food poisoning.
Organic acids, which are part of apples, quickly restore normal metabolism in the body. Also, these acids activate the secretion of gastric juice, which speeds up the process of food digestion. It is enough to eat only 1 fruit 10-15 minutes before the main meal. The chromium included in the composition helps to normalize the metabolism of carbohydrates in the body.
Apples for diabetes
Apples are considered an excellent prevention diabetes mellitus... This effect is achieved due to the establishment of the process of carbohydrate metabolism. But, if this disease is already available, apples will also be beneficial. But, it is worth remembering that you need to give preference to sour varieties of fruit. These apples contain a minimal amount of natural sugar, and are absolutely harmless for diabetes. The best option would be green apples. The high fiber levels in them will neutralize the spikes in blood glucose levels.
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The benefits of apples for other diseases
Scientists have found that regular consumption of apples in adulthood reduces the risk of developing Alzheimer's disease. So, just 1 glass of apple juice a day will help protect brain cells from aging. Also, apple juice can improve memory, increase concentration. The fruit has long been recognized as an anti-cancer product. It is enough to consume just 1 apple every day to completely neutralize free radicals, which are the cause of cancer. Apples are actively used to prevent pancreatic cancer.
Also, the following benefits of apples for the human body are noted:
- Improving the quality of blood;
- Prevention of anemia;
- Removing excess fluid from the body;
- Restoration of the functions of the gallbladder;
- Decrease in body weight;
- Preservation of the strength of the teeth;
- Cleansing the oral cavity from microbes.
The benefits of apples for men and women
How is the fruit useful for the male body? It is known that the male body is more susceptible to various diseases of the cardiovascular system (heart attack, stroke, atherosclerosis) than the female. Therefore, apples will protect this system from failures and pathologies. Fresh apples are a must for young people.
It has also been found that apples have a positive effect on muscle mass. The fruit is included in the diet of every athlete. The high level of carbohydrates in apples will saturate the body with strength and energy before training. And drinking apple juice after physical activity activates muscle growth, replenishes the spent energy. With age, under the influence of physiological processes, muscle mass decreases. This also applies to the heart muscle. Therefore, it is extremely important for mature men to eat apples.
Traced beneficial features apples and for the reproductive system of young people. Due to the content of zinc, selenium, vitamin E in the composition of the product, the production of the male sex hormone testosterone is enhanced. And improving the state of blood vessels has a positive effect on potency, the work of the prostate gland. So, apples have the following benefits:
- Prevents the development of impotence;
- They have a preventive effect on male infertility;
- Normalize prostate function;
- Prevents the occurrence of stagnant processes in the pelvic area;
- Improves the quality characteristics of the ejaculate.
Apples are also very useful for the female body. The peel and pulp of the product are actively used in cosmetology. A large amount of antioxidants, in particular vitamin C, enhances collagen production. This substance makes the skin elastic, smoothes fine wrinkles, and preserves youth. Also, collagen has a positive effect on the condition of nails and hair. Eating fresh apples with peels will help you quickly shed those extra pounds.
This fruit is very important for girls during pregnancy. The rich vitamin and mineral composition will support the body of the expectant mother, contribute to the normal development of the fetus. Doctors recommend eating apples during menopause. The product will have a preventive effect on osteoporosis, which often develops with a decrease in estrogen production. Flavonoids strengthen bones and increase bone density and density.
Which apples to choose: green, yellow, red?
Which apple to choose? After all, the fruit differs not only in variety, but also in color. And the level of pigments contained in it depends on the color. Also, the color indicates the level of concentration of certain trace elements, vitamins. The color of the apple is chosen depending on the goal pursued, the desired benefits of the fruit.
Everyone knows from childhood that you need to eat apples - hardly anyone doubts the beneficial properties of these fruits! But if you are asked what the apple is good for, can you give a detailed answer? What exactly is the value of juicy fruits, and for what diseases should they be especially "lean"?
What is hidden under the thin skin of an apple?
Today there are a huge number of different varieties of apple trees: summer, autumn and, with fruits of green, pale yellow, golden, light and dark red color, different sizes, tastes and aromas. Some varieties contain more vitamin C, others have more sugars, and still others have a higher iron content. Let's take a closer look at what is contained in apples, and which fruits are better to prefer for a particular disease.
Even after long-term storage, vitamins in apples decrease slightly, and the fruits of last year's harvest remain almost as useful as fresh ones.
80% of the fruits of apples consist of water, about 12% are carbohydrates, 10% are organic acids, and there is very little protein and fat in apples - only 1%. It is no coincidence that many diets contain an apple: its calorie content is very low (43-47 kcal per 100 g), and a large amount of fiber (pectin) promotes fast satiety and, in addition, cleanses the intestines of harmful substances.
Video about medicinal properties apples
If before you did not know what vitamins an apple contains, the list will surprise you: in juicy fruits almost all group B is present, vitamins A, C (10 g per 100 g of apple), E, H, K, PP. In addition, apples are rich in macro- and microelements:
- iron, which is necessary for our circulatory system;
- potassium, good for the heart;
- calcium, which is essential for maintaining healthy teeth and bones;
- phosphorus, which promotes the absorption of calcium;
- as well as sodium, magnesium, zinc, iodine, fluorine.
Even after long-term storage, vitamins in apples decrease slightly, and the fruits of last year's harvest remain almost as useful as fresh ones.
Knowing how many calories are in an apple, you can safely add them to any dishes
The health benefits of apples
Apples become effective due to soluble fiber (pectin) natural remedy from constipation. The work of the digestive system and the entire gastrointestinal tract is getting better, intestinal motility improves, harmful substances are more actively removed from the body, metabolism is normalized. As a result, the condition of the skin is improved and the complexion is healthier. In addition, pectin helps to remove excess cholesterol from the liver.
Knowing how many calories are in an apple, you can safely add them to any dishes, making your food more dietary and healthy, or spend fasting days on apples alone. These delicious fruits greatly facilitate the fight against excess weight and obesity. Just keep in mind that apples with a green skin color are more conducive to weight loss.
Apples that are tart on the palate, the flesh of which darkens quickly after being bitten, contain an increased percentage of iron. They are especially recommended for pregnant women to eat to raise low hemoglobin levels, as well as for everyone who suffers from increased fragility of blood vessels and anemia.
Apples that are tart on the palate, the flesh of which darkens quickly after being bitten, contain an increased percentage of iron
Apples have bactericidal, anti-inflammatory, choleretic and diuretic properties, so it is useful to add them to the diet when:
- acute and chronic colitis,
- dysentery,
- gastrointestinal infections,
- urolithiasis,
- gout,
- edema of renal origin,
- gastroenteritis,
- chronic cholecystitis.
Regular consumption of apples reduces the development of atherosclerosis, reduces the risk of colon cancer, eliminates the likelihood of poisoning the body with toxic substances, which is especially important for those whose work is associated with radioactive substances and heavy metal salts. And the substance quercetin found in apples prevents the development of Alzheimer's disease by protecting brain cells from the damaging effects of free radicals.
Regular consumption of apples reduces the development of atherosclerosis, reduces the risk of colon cancer, eliminates the likelihood of poisoning the body with toxic substances
Listing what apples are useful for, it is impossible not to note their beneficial effect on immunity due to the high content of vitamin C. Sour varieties of apples are especially good for insomnia, headaches and even diabetes. And tea made from sour apples has a calming effect on the nervous system.
Are apples so harmless, what is their harm?
You may be surprised, but in fact, you can seriously harm your body by eating apparently harmless apples - the benefits and harms depend on how correctly you eat these fruits. So, you should be careful about the ingestion of apple seeds. In small quantities, they are even considered useful, since they contain iodine, but it should be borne in mind that they also contain hydrocyanic acid - the strongest poison. More than five swallowed seeds are already a health hazard.
Try to avoid store-bought apples, polished to a mirror shine - for better storage, they are abundantly treated with chemicals, and to give an attractive presentation, they are coated with unsafe wax-based preparations that contribute to the development of gastritis. You can get rid of the protective film on fruits with hot water and soap, but it is better to choose apples that do not look so perfect and have wormholes - evidence of the naturalness of the fruit.
Coarse fiber when eaten in large quantities can lead to colic, flatulence and bloating
Some people consider apples to be hypoallergenic fruits, however, this is not entirely true. Only varieties with a green fruit color do not cause allergies, and red apples contain beta-carotene (a pigment substance), from which allergic reactions can occur.
Sour apples should not be eaten by people with duodenal ulcer, gastric ulcer, gastritis with high acidity, inflammatory processes in the pancreas. But sweet apples are undesirable for cardiovascular diseases. It is also worth noting that coarse fiber when eaten in large quantities can lead to colic, flatulence and bloating.
For the rest, apples are incredibly healthy, just do not forget to rinse your mouth with water after each use, since the fruit acids and sugars contained in the fruits cause the destruction of tooth enamel.
In what form is it healthier to use apples?
Baked apples are good because they are better absorbed than raw apples, but during the baking process, most of the vitamins are destroyed
As soon as apples are not used in cooking: they add to salads, make side dishes, use them as filling for pies, rolls and cakes, bake with honey, nuts, cinnamon, prepare jam, preserves, compotes, marmalade, mousse and other sweets. But best of all, the beneficial properties of apples are preserved in dried, baked form and when making freshly squeezed juice.
Baked apples good because they are better absorbed than raw ones, but during the baking process, most of the vitamins are destroyed, from which the benefits of apples are reduced. Peeled baked apples are great for constipation, dysbiosis, intestinal diseases, cholecystitis, chronic pancreatitis and hepatitis. They contribute to the gentle restoration of the digestive system after undergoing abdominal operations, and pectins remove from the body all unwanted products formed after the disintegration of drugs. In addition, baked apples are good for coughs.
Video about baked apples
Dried apples They are especially rich in iron, fiber and carbohydrates, but during drying they completely destroy vitamin C. It is recommended to use dried apples as a source of carbohydrates for additional energy, just keep in mind that the calorie content of dried apples is six times higher than fresh ones.
For all vitamins and nutrients in a concentrated, easily digestible form, from apples can be prepared fresh juice... It will perfectly quench your thirst, increase the tone of the body, and at the same time help to cope with colds, will have a beneficial effect on the digestive and genitourinary systems and activate the kidneys. With regular use of apple juice in children with asthma, shortness of breath is noticeably reduced.
The apple is a symbol of vitality and health, love and marriage. This fruit is an excellent culinary raw material for food and drinks. There are thousands of ways and recipes for making apples. Apples are used in cooking, cosmetology and folk medicine.
Apples are a fruit that is eaten all over the world. The unconditional popularity of apples is due to their availability all year round, good transportability, the possibility of processing and excellent taste. The homeland of this fruit is Central Asia. But this does not prevent the apple tree from growing and bearing fruit in any climatic conditions. There are more than 10 thousand varieties of apples. They differ in taste, color, aroma and shelf life. The composition of apples is determined by the variety, ripeness, growing and storage conditions.
Apple composition
Most of the composition of apples (86%) is water. Apples are sources of such substances:
- proteins;
- fat;
- carbohydrates;
- vitamins;
- mineral substances;
- organic acids;
- pectin substances;
- tannins;
- ash;
- water;
- saturated fatty acids;
- unsaturated fatty acids;
- mono - and disaccharides;
- starch.
Natural sugars are mainly represented by fructose. Apples contain the following organic acids:
- apple;
- lemon;
- chlorogenic;
- ursolic.
The calorie content of apples is low, on average 45 kcal per 100 grams. The nutritional value of apples consists of: carbohydrates - 12 g, proteins - 0.4 g, fats - 0.4 g. Low calorie content in combination with the ability to reduce the absorption of fats allows apples to be used as a dietary product.
An apple contains macronutrients: potassium, calcium, phosphorus, sodium, magnesium. Do apples contain iron? - even children know. The presence of iron in sufficient quantities allows the use of apples for the treatment of anemia. The presence of other trace elements is represented by: iron, iodine, fluorine, zinc, manganese, copper, cobalt and molybdenum.
What vitamins are found in apples?
Apples have a rich vitamin composition. Most of the vitamins are located in the apple peel, so it is better not to cut it off. If the apple needs to be peeled, leave a minimum of pulp on the skin. After all, the pulp under the cleanings is no less valuable. Eating raw apples is preferable for the quick vitaminization of the body. After all, heat treatment destroys many vitamins, organic substances and compounds.
Apple seeds have both beneficial and harmful properties... The undoubted benefit of the presence of active substances, iodine and vitamins. The bones contain enzymes, the use of which is an affordable prevention of oncology. Possible harm from apple seeds is due to the presence of poisonous hydrocyanic acid in them. It is safe for health to consume no more than four seeds per day.
Chemical composition apples are illustrated in this table:
Due to the presence of the components presented in the table, apples:
- strengthen the immune system;
- contribute to regulation acid-base balance in organism;
- strengthen the heart and blood vessels;
- increase appetite;
- prevent constipation;
- minimize cholesterol levels;
- remove harmful substances, toxins and toxins;
- relieve asthmatic condition;
- are a diuretic;
- reduce the absorption of fats;
- effective in removing puffiness of the body;
- stabilize and maintain blood sugar levels;
- have a preventive effect on the development of cancer of the stomach and the entire digestive system;
- prevent the appearance of early wrinkles;
- strengthens the hair structure.
You need to eat apples with some restrictions.
Native to Central Asia, apples are spread throughout the world. They have a wide variety of colors, from green and yellow to dark red.
In the Middle Ages, doctors discovered that problems in the intestines, lungs and nervous system could be solved with apples. Since then, it has been a tradition to serve them immediately after meals.
Apples are considered a low-calorie food known for their nutritional value.
Composition of apples
* The composition of apples is indicated per 100 grams of product.
Vitamins in apples
Apples contain a large amount of sugars, fructose, acids (citric, malic, chlorogenic, ursolic, folic, inositol).
Apples are rich in iron and potassium. Also vitamins A, B, C, K, E.
A valuable factor is the content of tannins, nitrogenous, pectin substances and fiber.
Useful properties of apples
Apples are recommended to be eaten with the peel, as it contains many important elements, such as quercetin, which is beneficial in the fight against Alzheimer's disease. However, be sure to wash them thoroughly before eating.
The benefits of apples
- Apples are rich in flavonoids that help prevent the growth of cancer cells.
- Apples are great for preventing hypertension, lowering cholesterol and preventing stroke.
- An adult who eats at least one apple every day reduces the risk of hypertension by 40%. Decreases the tendency to develop strokes.
- Apples contain soluble fiber such as pectin, which helps prevent plaque on the walls of arteries and reduces the risk of atherosclerosis and cardiovascular disease.
- Two apples a day lowers cholesterol levels.
- Pectin and other acids improve digestion and bowel function.
- Apples contain calcium, which is essential for healthy bones and teeth.
- Five apples a week reduces the likelihood of asthma.
Harm to apples
- The pits of the fruit also contain a dangerous substance - a glycoside. To weaken the effect of the poison, the seeds are fried, sugar is added.
- With a large consumption of apples, diarrhea and gastritis may occur.
Slimming apples
Apples are great helpers in the fight against excess weight. Just 3 apples a day will help you lose weight quickly.
The reason lies in the feeling of sooner satiety and, as a result, you start to consume less food.
Calories, kcal:
Proteins, g:
Carbohydrates, g:
An apple is the fruit of the apple tree, the most widespread fruit tree in central Russia. The unpretentiousness and high yield made the apple tree an indispensable element of gardens and vegetable gardens for all, without exception, those who like to live or spend the summer outside the city. It is the apple that is mentioned in the legend of the tempting snake, which contributed to the expulsion of the first people from paradise.
Calorie content of an apple
The calorie content of an apple is 47 kcal per 100 grams of product.
The presence of and is mainly appreciated in an apple, but the fruit contains:, vitamins, and, as well as mineral substances necessary for the human body:, and. Apples in a large number also contain fiber, which has a beneficial effect on the activity of the gastrointestinal tract (calorizator). Doctors recommend eating at least one apple a day to prevent the development of many diseases - atherosclerosis, heart failure, constipation and cancer.
Harmful properties of apples
Abuse of sour apples can provoke an exacerbation of chronic gastritis and stomach ulcers, and also affects dental health - enamel is damaged. Apples are contraindicated for people suffering from gastritis and ulcers.
Also, apples can be harmful to health if they are brought from far away and are heavily treated with chemicals for storage. Non-garden apples must be washed thoroughly before eating and, when choosing them in the store, pay attention to the processing of the peel.
Apple shape
Apples are round, elongated or oval-shaped fruits, have a hard peel of green, red, white, yellow or mixed color, juicy firm pulp, stalk and small seeds inside the fruit.
The property of apples to darken on the cut
An apple has this property to darken on the cut. This does not mean that the apple is spoiled or that it cannot be cut with a knife. This is due to the oxidation in the apple. The oxidation process can be avoided by sprinkling the apple a little.
According to their varieties, apples are divided into summer, autumn and winter.
Summer varieties, the earliest and most perishable, they must be consumed immediately after removal from the tree, the most famous are: white filling and melba... The most famous varieties of autumn apples, which usually ripen in August and early September, can ripen after being removed from the branches - this, of course, Antonovka and Aport... Autumn apples are usually larger in size than summer apples; they can be stored for up to 2 months, if the fruits are without bumps and deformations. Autumn varieties also represent cinnamon, orlovskoe striped and autumn striped.
Winter apple varieties are considered to ripen in late September - early October, their pulp is heavy and not as juicy as other varieties. Winter apples tend to retain their appearance and taste for a long time, provided they are stored correctly - in a cool, dry place or in sawdust. Famous winter varieties - gold, lobo, pepin saffron, synap north, red delishes.
Apple in cooking
It is best to eat apples fresh, the debate about the benefits and dangers of apple peel and seeds is not over, so you should focus on the sensations after you have eaten the apple - if your teeth and stomach calmly perceive the apple in the peel, maybe there is no special sense in it clean? Apples can be boiled, baked, dried, used for filling sweet pies and pancakes, they go well with and, act as an ingredient in fruit salad and cold snacks. To avoid browning apples, sprinkle on them.
Apples can be used to make drinks such as juice, compote, jelly, vinegar, kvass, etc.
Apple knife
It is very convenient to cut apples with a special knife, which allows you to simultaneously cut the apple into pieces and take out the core of the apple. Knives for apples have different shapes, material of manufacture, but the essence is always the same. Knife blades are stainless steel, usually.
Apple in cosmetology
Apple masks are good for skin care, especially for aging skin. They improve metabolic processes in the skin, lighten the skin, help with skin inflammation and cleanse the pores.
Apples - very useful product for those who have decided to lose weight. And not only because of its low calorie content and enrichment with vitamins and minerals. As we said above, they contain soluble fiber (pectin) and insoluble fiber (especially in the skin). These are very useful components of weight loss, which allow you to get rid of constipation, help the body to remove excess water and toxins.
Apple is an antioxidant.
Fasting days on apples, or short mono diets are very useful. It is only necessary to consult a doctor, since apples may be contraindicated for you and cause harm to the body.
Baked apples are especially useful for weight loss, as the amount of pectin in them increases and they will not harm, even in case of peptic ulcer disease.
Remember that the apple is a carbohydrate and is not recommended to be eaten after 4 pm if your goal is weight loss.
How to choose the right apple
When buying apples, pay attention to the following:
- The country where apples were grown. It is better to buy apples from your region or your country. These apples are less processed with chemicals to increase shelf life.
- The apple must not be damaged or dents from falling.
- The skin should not be wrinkled, the apple should be firm and clean.
- If the apple is bright in color, check to see if it is dyed. To do this, just look under the label if it is an imported apple.
- Avoid heavily waxed apples, it will be difficult to clean, and there will be little benefit from such an apple.
You can learn more about the benefits of apples from the video clip of the TV show "About the Most Important".
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