The apple tree is a fruit tree of the Rosaceae family. Very popular, it offers us Apples of multiple varieties. Apples are the most popular fruits in the world: raw, cooked, stewed, poached, peeled or dried… Apples come in a thousand ways. Dried apple concentrates its nutrients and flavors. They are therefore perfect for doing good to the body and mind. The polyphenols contained in dried apples neutralize free radicals, so they will fight against oxidative stress: a contributing factor in many pathologies. There is also a significant amount of potassium. Potassium is involved in muscle contraction and the propagation of nerve impulses. Dried apple is also rich in fiber and therefore promotes digestive comfort. Latin name: Malus domestica Borkh. Botanical family: Rosaceae. Part used: Fruit.
Recommended consumption
Dried apple is a dried fruit. It therefore contains more sugar than a fresh apple, the daily consumption recommendations are defined. As a classic treatment or for pleasure, a portion of dried apple is estimated between 20 and 30 g per day, which represents 5 to 10 washers per day.
In what form ?
To make the most of their benefits, you can use them:
- Whole
- In pieces
At what time of the day ?
We advise you to use them during the following meal(s) to make the most of their benefits:
- Breakfast
- Lunch
- In case
- Dinner
What methods of use?
You can include them in the following preparations to make them easier to take:
- Dessert
- Yogurt, dairy
- Alone
- Mixed with other dried fruits
Health nutrition benefits
Metabolism
Antioxidant, dried apple fights against oxidative stress. It traps free radicals thanks to its numerous polyphenols. Oxidative stress is involved in the development of multiple pathologies, such as diabetes or cardiovascular pathologies. Dried apples also help lower cholesterol levels by reducing the absorption of dietary cholesterol. As a result, dried apple helps prevent the harmful effects of oxidative stress and hypercholesterolemia, to be integrated into a varied and balanced diet.
Digestive system
A diet that does not include enough fiber increases the risk of constipation (see our guide constipation and diet). Dried apples are a good source of fiber, they regulate digestive transit.
Nervous system, well-being
Dried apples contribute to energy intake. Their carbohydrates invigorate the body. They also nourish nerve cells which can only use carbohydrates to function. Note also the presence of potassium which participates in the functioning of nerve cells.
Nutritional properties
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Antioxidant (polyphenol): dried apple contains a significant quantity of polyphenols, such as flavonoids. Polyphenols are antioxidant substances: they neutralize free radicals. The FRAP score of dried apples is estimated at 3.8 mmol/100 g, corresponding to a high antioxidant power.
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Contributes to energy metabolism (carbohydrate): dried apple is a source of carbohydrate energy. Carbohydrates represent more than half of the total composition of dried apples. Carbohydrates are fuel for our cells. They are essential for glucose-dependent cells (which can only use carbohydrates to function), such as neurons or red blood cells.
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Hypocholesterolemic (fiber): through their fiber, dried apples reduce cholesterol levels by reducing the absorption of dietary cholesterol.
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Laxative (fiber): dried apples contribute to fiber intake. Fiber modulates the consistency of stools, which leads to an acceleration of digestive transit.
Nutritional values
| Nutritional elements | per 100g | for 25g | % of RDA* per 100 g | % of RDA* for 25 g |
| Energy (Kcal) | 258 | 64.6 | 13 | 3 |
| Energy (Kj) | 1082 | 270 | 13 | 3 |
| Lipids (g) | 0.31 | 0.07 | 0 | 0 |
| Saturated fatty acids (g) | 0.05 | 0.01 | 0 | 0 |
| Monounsaturated fatty acids (g) | 0.01 | 0 | ||
| Polyunsaturated fatty acids (g) | 0.14 | 0.03 | ||
| Carbohydrates (g) | 57.2 | 14.3 | 22 | 6 |
| Including sugars (g) | 54.6 | 13.6 | 61 | 15 |
| Including polyols (g) | 2.63 | 0.65 | ||
| Dietary fiber (g) | 8.7 | 2.17 | ||
| Protein (g) | 0.78 | 0.19 | 2 | 0 |
| Salt (g) | 0.22 | 0 | 4 | 1 |
| Vitamin B1 (mg) | 0.06 | 0.01 | 6 | 1 |
| Vitamin B2 (mg) | 0.13 | 0.03 | 9 | 2 |
| Vitamin B3 (mg) | 0.76 | 0.19 | 5 | 1 |
| Vitamin B5 (mg) | 0.27 | 0.06 | 5 | 1 |
| Vitamin B6 (mg) | 0.13 | 0.03 | 9 | 2 |
| Vitamin C (mg) | 3.9 | 0.97 | 5 | 1 |
| Vitamin E (mg) | 0.53 | 0.13 | 4 | 1 |
| Vitamin K (µg) | 3 | 0.75 | 4 | 1 |
| Calcium (mg) | 22 | 5.5 | 3 | 1 |
| Copper (mg) | 0.12 | 0.03 | 12 | 3 |
| Iron (mg) | 1.4 | 0.35 | 10 | 3 |
| Iodine (µg) | 0.8 | 0.2 | 1 | 0 |
| Magnesium (mg) | 10.5 | 2.62 | 3 | 1 |
| Manganese (mg) | 0.15 | 0.03 | 8 | 2 |
| Phosphorus (mg) | 38 | 9.5 | 5 | 1 |
| Potassium (mg) | 450 | 112.5 | 23 | 6 |
| Selenium (µg) | 0.5 | 0.12 | 1 | 0 |
| Zinc (mg) | 0.2 | 0.05 | 2 | 1 |
*recommended daily allowance
Learn more about the plant: The Apple Tree
The apple tree belongs to the Rosaceae family. This well-known tree appeared on Earth some 80 million years ago, in western China. Over the course of climate change, the apple tree reached Turkey before settling in Europe. The apple tree measures 2 to 10 m in height. Its brown-gray trunk is very robust. The leaves are alternate, simple and toothed. The flowers are characteristic of the Rosaceae family: they have five petals and five sepals. They are hermaphrodites, small and white.
In spring, bees pollinate the flowers to allow fruiting. The fruits, Apples, are drupes with a fleshy mesocarp which surrounds five cartilaginous cells. Each Apple contains seeds, up to 10 maximum. The apple tree appreciates a temperate climate and slightly acidic soils. The apple tree is grown for its fruit, the apple. It is also one of the most popular fruits in the world. In fact, per capita consumption is estimated at 14 kg per year.
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Bibliography
Publication: Średnicka-Tober D, Kazimierczak R, Ponder A, Hallmann E. Biologically Active Compounds in Selected Organic and Conventionally Produced Dried Fruits. Foods. 2020 Jul 27;9(8):1005. doi:10.3390/foods9081005. PMID: 32726946; PMCID: PMC7466266.
Work : Pouyat-Leclère, J. (2013). Guide to Antioxidant Foods. Thierry Souccar Editions & La Nutrition.fr
Website : Apple: calories and nutritional composition. (nd). Aprifel. https://www.aprifel.com/fr/fiche-nutritionnelle/Pomme/?tab=composition_analyse_nutritionnelles#polyphenols_crue-sans-peau
Website : eFlore. (nd-c). Tela Botanica. https://www.tela-botanica.org/eflore/?referential=bdtfx&module=fiche&action=fiche&num_nom=40744&onglet=synthese
Website : Characteristics of the apple tree. (2016). Agronomy. https://agronomie.info/fr/caracteristiques-du-pommier/