Apples are incredibly healthy and nutritious fruit. There are dozens of varieties of apples, ensuring that there’s something for everyone.
Apples are also loaded with important vitamins and minerals, including phosphorus. But how much phosphorus is actually in this delicious fruit? Are apples high in phosphorus?
Are apples high in phosphorus?
Apples aren’t a great source of phosphorus, as a single apple doesn’t provide you with a lot of this mineral. Because of that, eating apples to up your phosphorus intake won’t bring the expected results.
On the bright side, apples are still a great source of other essential vitamins, minerals, and plant compounds that can help you stay healthy and prevent various health issues.
How much phosphorus is in apples?
Just as with other fruits, there are a lot of minerals and nutrients hidden right underneath the skin. So, to get the most out of your apples, make sure to eat them raw and with skin.
One cup of cooked apples without skin contains even less phosphorus, only around 13.7 mg.
This is because boiling fruits and veggies tend to flush out some minerals and vitamins. As a result, it’s best to eat raw apples to get the most nutrients.
On the bright side, they’re still a great source of manganese and fiber, so they can still contribute to good health.
Are apples healthy?
Most of the calories in apples come from carbohydrates, including fiber. One medium-sized apple provides you with 4.4. g of fiber, which is 17% of your daily recommended need.
Fiber helps soak up excess stomach acid, preventing the symptoms of acid reflux and GERD. It also feeds the ‘good’ gut bacteria that keep your digestive system healthy and prevent inflammation.
It’s also worth noting that peeled apples contain almost half the fiber that unpeeled apples have. So, the best way to consume apples is with their skin on.
Some studies also show that eating apples can aid in weight loss by helping you feel full. This happens because of the high water and fiber content that apples have.
What’s more, apples contain certain plant compounds that have anti-obesity effects.
This can help significantly reduce your Body Mass Index (BMI), which has been linked to an increased risk of weight gain and obesity.
Apples also contain special plant compounds that may help lower your blood pressure and reduce your risk of heart attacks and strokes.
The same compounds also reduce ‘bad’ cholesterol levels in your body and prevent plaque buildup in your arteries.
Together, all of these benefits help keep your heart and cardiovascular system healthy, especially in people prone to these conditions.
Eating apples also provides you with an abundance of antioxidants, including vitamin C.
These compounds flush harmful free radicals out of your body, preventing oxidative stress and damage to your cells.
Antioxidants also have the ability to reduce inflammation and prevent several chronic conditions, so they’re important compounds to have in your diet.
Even though most calories in apples come from carbohydrates, eating apples can actually reduce your risk of type 2 diabetes.
This is because regular consumption of whole apples lowers your sugar levels and reduces sugar absorption in your intestines, which prevents spikes in your blood sugar levels. In people with type 2 diabetes, apples may help reduce and control the symptoms as well.
Can you take in too much phosphorus from apples?
Apples are rather low in phosphorus, so it’s nearly impossible to take in too much phosphorus from them.
They’re also not especially high in any single nutrient, which makes them very nutritionally balanced.
Because of that, they make for a good snack even if they’re not too high in phosphorus and other minerals.
What’s more, apples are very filling, so it’s hard to eat too many of them in one sitting. This is because before you even get to the point where you might consume too much of one specific nutrient, you’ll already be full.
As a result, you’re very unlikely to take in too much of any nutrient from them.
Is apple juice high in phosphorus?
One cup of bottled or canned apple juice contains around 17.4 mg of phosphorus.
While this might not seem like a lot, apple juice is still high in other important nutrients, such as vitamin C.
In fact, drinking apple juice is a great way to stay hydrated and prevent various health issues, especially in individuals particularly prone to getting sick.
Apple juice also helps treat diarrhea and vomiting by replenishing your electrolytes and decreasing the likelihood of getting an IV drip with liquids.
Are dried apples high in phosphorus?
A half-cup serving of dried apples contains 11.4 mg of phosphorus. As you can see, dried apples aren’t a great source of phosphorus.
They’re also rather high in sugar and low in fiber, which may increase your risk of diabetes and weight gain.
On the bright side, dried apples are a much healthier snack choice than potato chips and ice cream. They’re also much more filling and contain some nutrients, such as potassium, vitamin C, and vitamin B6.
So, adding them to your salad or snacking on them from time to time isn’t bad for your health.
Are canned apples high in phosphorus?
One cup of sliced canned apples has 10.2 mg of phosphorus. This isn’t a lot, especially considering that the same serving contains 137 calories.
Most of these calories come from carbohydrates, including sugar. As a result, eating too many canned apples, which are mostly sweetened, can lead to spikes in blood sugar levels and weight gain.
So, make sure to use canned apples sparingly.
Even though apples aren’t a particularly good source of phosphorus, they do contain other crucial vitamins and minerals.
These can help you stay healthy in a natural way without taking any supplements. Apples are also incredibly easy to add to any diet, either as part of various dishes and desserts or even eaten as a snack with peanut butter.