“An apple a day keeps the doctor away”, says a popular saying which, in a few words, illustrates the countless healing properties of this fruit. How good is an apple a day?
The apples, crunchy and juicy, they are among the most popular and consumed fruits. Available in a variety of colours, shapes and flavours, they are a true delight for the palate.
The popular saying underlines how precious the properties of apples are for general health and well-being.
Apple: types and varieties
There apple and the fruit edible apple tree (Pyrus malus or Malus communis), a plant belonging to the genus Malus. The plant belonging to the Rosaceae family is cultivated all over the world and its fruit is known for its rounded or oval shape, juicy pulp and often colored peel.
It has an ancient history that starts from Central Asia, with evidence of cultivation dating back thousands of years; there are even traces that take it to the Neolithic.
Today there are numerous varieties of apples, each with unique characteristics of flavour, color and pulp consistency. Some apple varieties are grown to be eaten fresh, while others are used to produce juice, apple ciderjams and other food products.
Red Apple, yellow apple And green apple: all we have to do is summarize the various types of apples, first dividing them by color and then by type.
Red apples
- Stark Delicious, is the Snow White apple, with an intense red, shiny and uniform skin. The consistency is floury and the fruit has a very sweet flavour.
- Fuji, is an apple of Japanese origin and is the most eaten and cultivated in the world. It has a red skin streaked with yellow, is crunchy and firm.
- Pink Lady, has a pinkish red color. It is sugary and very fragrant.
- Morgendufthas a very sweet flavor and is used for the preparation of juices and jellies.
- Apple Annurca it is a bell apple, with an intense red color. It is juicy, fragrant and crunchy.
Yellow apples
- Golden Delicious, is a sweet and crunchy apple, loved by children. You can eat it like this or use it to prepare desserts and jams.
- Renetta, it is yellow with dark streaks of the color of rust, while its shape is a little flattened. It is the apple used for the preparation of typical South Tyrolean desserts, in particular strudel.
Green apples
- Granny Smith, is a very green apple with a particularly uniform color. It is not very sweet and almost sour, with a crunchy and firm pulp. It is native to Australia and has an unusual flavour.
- Buras, is a rare variety, with a very rustic appearance. It has a very large shape and has a green tending to yellow color. Its skin is rough and rusty, while the pulp is light and crunchy, with a slightly acidic flavour.
Apple: properties and benefits
The apples they are an excellent source of vitamins (e.g. vitamin C and group B vitamins) and essential minerals (such as potassium and calcium) for our well-being. It also contains a large amount of fiber, especially pectin. What benefits does apple have?
- Sugars – Thanks to the pectin contained in its pulp and especially in the peel, it slows down the absorption of sugars and therefore allows you to keep blood sugar levels under control.
- Cholesterol – The fibsre contribute to lowering cholesterol levels and therefore improving heart health (avoiding the onset of cardiovascular diseases).
- Overweight – The quantity of fiber is sufficient to appease the feeling of hunger and avoid eating habits. Basically it helps control weight.
- Free radicals – Vitamin C and antioxidant compounds counteract the action of free radicals, limiting cellular aging (including the skin).
- Blood circulation – This fruit has a positive action on blood vessels thanks to the tannins, present above all in the peel. Potassium also plays a role a fundamental role in the regulation of blood pressure.
- Nervous system – The potassium content contributes to correct transmission of nerve impulses.
- Bone health– Although it is not present in significant quantities in apples, calcium still contributes to the maintenance of bone and dental health.
Apple: calories and diet
We arrive at one of the aspects of greatest interest around the applethe calories. How many calories does an apple have?
An average-sized fruit, i.e. 200 grams, contains approximately 95 calories (more or less 52 calories per 100 grams), but the calorie content may vary slightly depending on the type of apple and its size.
Although they are relatively low in calories, it is important to consider the amount of natural sugars present in apples, especially for those following specific diets.
How to consume apples?
To have understood what is an apple a day good for? is not enough to get the maximum health benefit from apples.
To “keep the doctor away” it is advisable to consume apples fresh and with the peel, since many of the fibers and antioxidants are found in the peel.
Preferably consuming apples with the peel is always a good idea, but it is important to wash them carefully to remove any pesticide residues.
It is essential, however, to choose organic apples or ones from crops that do not use pesticides, especially if the peel is consumed. In this way, you can fully enjoy the nutraceutical benefits that this precious fruit offers for cardiovascular health.
Treat yourself with apples
Treat yourself with apples It’s simple and positive and can help you get back into shape when you feel weighed down. Furthermore, thanks to its pulp it increases diuresis and reduces fermentation processes in the intestine.
There apple care consists of eating only apples for one day a week, the quantity of fruits must be distributed over the day, always remembering to choose them when they are ripe and to chew them well.
For breakfast in the morning, have one or two apples whole, including the peel. If you suffer from constipation, boil a whole apple in a cup of water for a quarter of an hour and eat it warm, together with its water.
During the day then eat one apple mid-morning, two at lunch, one in the afternoon and two at dinner, you can eat them raw, cut into pieces in the form of a fruit salad or cooked in the oven with a little cinnamon. In this way you will fully enjoy the properties of the apple while enjoying its nutritional qualities and richness in antioxidant principles.
Treating the body with apples: natural recipes
There apple can be used to create effective firming, hydrating, toning recipes and vitaminizers that will make your body more beautiful and toned.
To treat your body choose theapple cider vinegar which reactivates circulation and promotes cell turnover, making tissues more elastic and smoothing the skin. Rub your legs, knees, thighs and buttocks for a couple of minutes with a sponge glove soaked in apple cider vinegar. Treat yourself with apple cider vinegar every morning, when you wake up to take advantage of its energizing effect, after having spread all the vinegar on your skin well with the glove, rinse with a warm shower and finally apply a hydrating milk.
To firm the inside of the thighs, twice a week make a compress prepared by grating two apples with the peel, then add two tablespoons of fenugreek flour, a tablespoon of linseed oil, five drops of fennel essential oil and three drops of basil essential oil. Apply to the inside of the thighs and cover with cling film, leave on for about half an hour then remove.
The apple can also be used to treat the flu. If you are sick with the flu, eat only raw apples for 3 days to purify the blood and strengthen the immune system. The apple can also help treat rheumatic pain, gout and colitis thanks to the tannins and potassium contained in the apple which hinder the formation of uric acid which cause these pathologies.
This fruit also promotes digestion, helps the stomach and intestines, but above all facilitates digestive processes. Unlike other fruits, the apple does not ferment in the abdomen and for this reason it can also be consumed at the end of a meal. Furthermore, the apple is recommended for those who have digestive difficulties and heartburn, for example you could consume grated apple with a few drops of lemon. There baked apple it is also excellent for those who suffer from constipation, this apple is prepared by cooking the apple in a little water for about 15 minutes, consume it in the morning and also drink the cooking water. The cooked apple is also an excellent sweet laxative, because it removes waste from the colon and refreshes and deflates the waistline.
What is the right apple?
Each quality of apple has different characteristics, for example the Red Apple It’s great when you want to lose weight. Consume it during mid-morning and afternoon snacks, it is lean, full, but above all its peel contains pyruvate, a substance that helps dissolve and eliminate fat.
For example the green apple it is excellent for feeling younger and fighting aging, thanks to the large presence of vitamin C and antioxidant organic acids, this quality of apple counteracts aging and strengthens the immune defenses.
There yellow apple instead it is anti-wrinkle and useful for vision as it contains a greater quantity of carotenoids useful for promoting night vision and preventing wrinkles.
The Fuji apple is one Red Apple useful in case of colitis, in fact its peel is rich in pectin, a soluble fiber that facilitates intestinal transit in case of constipation and slows down the presence of diarrhea. The rennet apple, on the other hand, protects against cancer and if organic is able to reduce the risk of cancer by up to 60%. The quality of stark apple also protects the heart and veins, preventing cardiovascular diseases.
How to use apples in cooking
From fresh fruit to an ace in the hole in the kitchen. There Apple pieit apple strudelthe apple fritters and the Apple pie These are just some of the recipes to make with apples. Some use apples in savory preparations. Here are some ideas:
- Tasty snack: Cut apples into thin slices and accompany with peanut butter or cheese for a healthy and delicious snack.
- Fresh salads: Add diced apples to salads with nuts, goat cheese and leafy greens for a combination of sweetness and crunch.
- Sauces and condiments: Cook apples with onion, ginger and spices to create flavorful sauces to pair with roasted or grilled meats.
- Dessert: Making tarts, cakes or Apple Crumble cooked with cinnamon and sugar to obtain irresistible desserts.
- Stuffings for meat and vegetables: Use apples as a base for chicken or turkey stuffing, mixing their sweet flavor with aromatic herbs.
Apples: are there any contraindications?
When not to eat apples? While it is generally safe for most people, some may experience gastrointestinal discomfort such as bloating or flatulence if they consume large amounts due to their fiber content.
Additionally, those who are allergic to pollen may develop allergic symptoms, from asthma to hives to oral food allergy syndrome.
In the presence of drugs such as fexofenadine, it is advisable to avoid consumption Apple juiceas the latter could interfere with drug absorption due to the ability of polyphenols to influence the enzymes responsible for drug absorption in the digestive tract.
