The benefits that the apple consumes for health are important since this fruit provides different types of vitamins. Those of group C are more numerous, with an average of 3.3 mg per 100 g, but behind them there are many others: vitamins B (B1, B2, B3, B5, B6, B9, and B12), E and provitamin A. Did you know that only on the skin of the apple is vitamin concentrated? It contains 4 to 6 times more than the pulp of the fruit. Then, you must clean well and prepare to take advantage of each nutrient.
Characteristics of the Apple:
The apple has a round shape. The upper part has a depression (near where the stem is connected). Some varieties of apples are almost completely round, while other types are narrow around the bottom and thinner at the top. Apples can come in several different colors, usually red or green. However, there are also yellow and bicolor apples. The meat of the fruit is ivory or white.
What is the Apple?
The apple is an edible fruit with a bittersweet taste, astringent properties depending on the variety. From the botanical point of view, it is a complex fruit. It is produced by apple trees, trees of the genus Malus, in Europe, it is the most consumed of the cultivated fruits and the third in the world. The main types of apples are all from the domestic apple or apple tree common to the species Malus domestica, which has about 20,000 varieties and cultivars worldwide, often symbolizing the original sin or the sexual act.
According to the USDA National Nutrient Database, apples contain many essential nutrients, vitamins and minerals. They are free of fat, sodium and cholesterol. Antioxidants, potassium, high dietary fiber, vitamin C and some B vitamins (niacin, vitamin B6) are responsible for the long list of health benefits attributed to apples. The other important nutrients in apple include calcium, vitamin K, iron, copper, phosphorus and magnesium.
Next, we will detail the benefits of consuming apple for health:
Benefits of the Apple:
1. A Good Source of Potassium:
First, the apple contains 86.5 g of water per 100 g and the liquid itself contains many minerals and trace elements. The best of the list of minerals, potassium (123 mg / 100 g) offers a diuretic effect and, in combination with vitamin C, a good dose of energy to keep all day. Also present in small quantities, other minerals (phosphorus, calcium, magnesium and sodium) have varied functions good for bones, for the activation of hormones, and many trace elements (zinc, manganese, copper, iron, fluorine, selenium …), present In minimal quantities, they are essential for the functioning of your cells.
2. Source of Energy:
Apples are a great source for super energy. This is the reason why experts suggest eating an apple before your training session. Quercetin and antioxidants ensure that the body receives an adequate supply of oxygen through better blood circulation. This is ideal for people who do training sessions and exercise regimens.
3. Improves Skin Conditions:
The apple is known to rejuvenate skin cells, increase collagen production and keep skin soft and hydrated.
“Drinking a glass of fresh apple juice keeps the skin free of all kinds of inflammations, irritations and similar skin problems”.
The reserves of ascorbic acid found in the apple help in the formation of collagen, which provides a range of benefits for the skin.
4. The Ideal Fruit for the Diet:
Low in calories (44.6 kcal / 100 g), the apple can be eaten regularly and help control or lose weight, if on a diet. Of course, this fruit contains many carbohydrates (10 g / 100 g), but the body digests them slowly and calms long-term hunger. It also uses the apple for its diuretic effect as it promotes the elimination of waste in the urine, thanks to its richness in water and potassium.
5. Apples Prevent Hemorrhoids:
Hemorrhoids occur when the veins of the anal canal swell. This condition can be extremely painful and cause pressure in the pelvic and rectal region. Eating fiber is the easiest way to deal with inflamed anal veins, and being loaded with dietary fiber, apples are the perfect solution.
6. It Works as a Detoxifier:
Maintaining liver health is essential as it is responsible for eliminating toxins from your body. You can opt for detox diets; therefore, in this case, consuming apple juice can become a healthy alternative.
7. Prevents Cataracts:
Many studies have concluded that eating a diet enriched with antioxidants can prevent cataracts. Eating apples can help reduce the development of cataracts.
8. Help Intestinal Transit:
Because the apple is rich in fiber, it helps the intestine work well. It is effective in preventing traffic disorders, both constipation problems and diarrhea. Its fibers contain largely soluble pectic substances such as pectin, but also cellulose and lignins.
9. Hair Care
Applying apple juice to the scalp prevents dandruff. Washing the hair and finally rinsing it with apple juice gives it a bright and healthy appearance. It also acts as a good conditioner
10. Prevents Gallstones:
The rich source of pectin in apples helps control excess cholesterol in the body, whose solidification produces gallstones.
11. Rich Source of Vitamin C:
A large apple provides approximately 17% of the recommended daily intake of vitamin C. This essential vitamin helps increase immunity against infections and diseases.
12. Lower Cholesterol Levels:
The soluble fiber present in apples helps lower the level of cholesterol in the body, which makes it a strong defensive mechanism against cardiovascular diseases. Eating apples every day produces a drastic decrease in LDL (bad) cholesterol and a slight increase in HDL (good) cholesterol in just three months.
13. Apples can Help Protect Your Brain:
Most research focuses on apple skin and meat. However, apple juice may have benefits for age-related mental impairment. In animal studies, the juice concentrate reduced harmful reactive oxygen (ROS) species in brain tissue and minimized mental deterioration. Apple juice can help preserve acetylcholine, a neurotransmitter that can decrease with age. Low levels of acetylcholine are related to Alzheimer’s disease.
14. Control of Blood Sugar and Type 2 Diabetes.
There is some evidence that eating apples can help reduce blood sugar levels and protect against diabetes. This makes sense given the fiber content, but it has been shown that apples (probably due to fiber) help reduce blood sugar levels. Some of the antioxidants in apples also seem to be able to slow the digestion of sugars, so that they are absorbed more slowly.
15. Improves Bone Health
The scientists investigated the influence of apples on bone health. The participants were served different meals. Some of them were given a dish containing apple, others were given a dinner with apple sauce and the remaining group did not receive any apple products. What did it turn out to be? Participants who had eaten apple had more calcium in their bodies than those who had not consumed the fruit. Calcium has an important role in the well-being of strong and healthy bones. The scientists explained the results with the fact that apples contain antioxidant and anti-inflammatory properties. With this, the fruit contributes to better bone density and bone strength.
16. Good for Oral Health
If an apple is consumed, the production of saliva in the mouth is stimulated. This helps reduce the presence of bacteria that cause tooth decay and other problems with oral hygiene.
However, they can cause problems for people with irritable bowel syndrome, since apples contain FODMAP, carbohydrates that are known to alter the digestive system. Apples also contain fructose, which can be problematic for people with fructose intolerance.
The Apple, Do We Eat with or Without the Skin?
The well washed apple is eaten with the skin, because it contains a lot of vitamin C. The same if you cook it in the oven. However, vitamins will disappear in part (from 25 to 30%). If you prefer to eat the apple without skin, it should be peeled and cut into pieces, making sure to remove the heart that contains the seeds. You can then consume your fruit alone or add it to a fresh fruit salad (grapes, kiwis, clementines, pineapple
Apple Consumption Mode:
The apple has the advantage of preparing with many other flavors. If you want to stay in the candy, the choice is wide. It can be prepared cooked, with a touch of cinnamon, baked with or without butter and sugar, fried in a pan with a button of butter and a little sugar, on a cake with, optionally, a custard and brown sugar, on a cake or raw, in pieces. Integrated into a savory dish, the apple is often used as a garnish: it goes well with black pudding, stew or in baked pieces (or bread). You can also put it on skewers with shrimp or monkfish and bake it all in the oven.
According to the USDA National Nutrient Database, apples contain many essential nutrients, vitamins and minerals. They are free of fat, sodium and cholesterol. Antioxidants, potassium, high dietary fiber, vitamin C and some B vitamins (niacin, vitamin B6) are responsible for the long list of health benefits attributed to apples. The other important nutrients in apple include calcium, Vitamin K, iron, copper, phosphorus and magnesium.