Properties of the apple: the benefits of the fruit of health par excellence
Apple is one of the most consumed fruits in the world, also thanks to the large number of varieties and flavors it offers and its ability to adapt and resist different climates. According to the OCU, on average at least 11 kilos are consumed per inhabitant per year, which makes it the first most consumed fruit in our country, followed by oranges. In addition, the apple is part of these 10 foods that according to experts should never be missing in our diet.
Fuji, Golden, Reineta, Pink Lady and Royal Gala are some of the types of apples that can be enjoyed as a natural fruit or added to different dishes. In fact, being a very accessible fruit with such a versatile taste, there are many recipes with both sweet and savory apples.
The best thing is that, in addition to being a delicious fruit that allows many combinations, thanks to its nutritional properties, eating it is very beneficial for health. Plus, as you'll find out in more detail below, it's very low in calories, so it's perfect if you don't want to overdo it or are trying to lose weight.
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Nutritional properties of the apple
The apple provides carbohydrates mainly in the form of sugars such as fructose, glucose and sucrose.
It also contains vitamins A, B and C, soluble and insoluble fiber and minerals such as potassium, but is distinguished above all by its contribution in phytochemicals and flavonoids such as quercetin, a natural antioxidant.
It is the fruit that contains the most fructose. Due to its glucose content, it is a satiating food that helps to better control hunger in weight loss diets and has only 50 calories. It is also recommended for people with diabetes because it helps control blood glucose levels. Likewise, its contribution of pectin (soluble fiber) helps to control cholesterol and regulates intestinal transit, so it can help both in case of diarrhea and constipation. However, much of this fiber is found in the peel or skin, so you need to eat it that way to get more of it.
So, if you take the grated apple, in compote or roasted without peel it is astringent and anti-inflammatory, due to the presence of tannins that help stop diarrhea, but if eaten raw and with the peel, it is advisable to treat constipation, in this case. , for the supply of fibers present in the skin.
Nutritional Information Table for Apples
To learn more about the nutritional properties of apple, we leave you the table with the proportion of nutrients for every 100 grams of this fruit:
Calories: 54.08 kcal
Fat: 0.36 g
Cholesterol: 0 mg
Sodium: 1.20 mg
Potassium: 107 mg
Carbohydrates: 11.40 g
Fiber: 2.02 g
Sugars: 10.80 g
Protein: 0.31 g
Vitamin A: 3 ug
Vitamin C: 12.40 mg
Vitamin B12: 0 ug
Iron: 0.56 mg
Calcium: 5.50 mg
Vitamin B3: 0.13 mg
Health benefits of apple
Based on their properties and as a synthesis, we list all the benefits that the consumption of apples can have for the health of the organism:
- Cholesterol control (in this sense, it can help prevent cardiovascular disease)
- Satisfying effect that can aid in weight loss
- Control of blood sugar levels
- Regulation of intestinal processes (diarrhea, constipation ...)
- Treats teeth (protects against the development of harmful bacteria)
- It is draining (pectin and antioxidants help eliminate toxins)
- It can help regulate blood pressure
A variety of apples for every taste and dish
In addition to being able to consume raw apples, it is also used to prepare alcoholic beverages such as cider from Asturias or French calvados. Moreover, as you have seen, it is the perfect ingredient for desserts and sauces with meats or even salads. The trick is to choose the right variety for each use. Do you want to know how the most popular types of apples differ?
Gala apple: stands out for its yellow to orange color, its juiciness and its crunchy texture. It tastes between bittersweet and bitter. Coming from New Zealand, the best months for consumption are between August and September. It is usually eaten raw, but is also recommended for baking or mashing.
Granny Smith apple: of Australian origin, it is one of the most tart varieties on the market and also very juicy. It is characterized by an intense green color and in the kitchen it has multiple uses, including the preparation of cakes, mousses and raw salads.
Fuji apple: originally from Japan, it differs in red and yellowish tones. It has a very sweet taste and a soft texture, so it is ideal for baking or for consumption on its own.
Golden apple: golden yellow in color, this apple variety has a remarkable acidity and is rich in sugars. When ripe it becomes more floury and is ideal for the preparation of cakes and sponge cake.
Reineta apple: of French origin, it is greenish and yellowish in color. It is juicy, sweet and sour and aromatic, perfect for cakes and compotes.
Pink Lady apple: born in Australia from the "cross between Lady William" and Golden Delicious, it is consumed during the winter and has a sour taste. This apple can be eaten raw or accompanied, for example, with foie gras or smoked and marinated fish. as well as in applesauce for roasted meat or game and poultry.It can also be served with cheese, ricotta or yogurt.
Tips for choosing and eating apples
To choose quality apples, it is important to pay attention to the following aspects before buying them:
- Information on the apple: origin, variety and category.
- Choose those with a clean and compact skin. It is advisable to avoid those with major defects such as dents or damaged areas.
- Discard any that have an unpleasant odor.
Is shiny apple peel dangerous?
In recent years there has been a lot of controversy about the shiny appearance of apples that we can find in supermarkets. These coating agents act like natural waxes, ie they protect the fruit from insects or microorganisms and reduce, among other things, the loss of moisture. This layer is made up of edible substances (lipids, proteins, polysaccharides ...) which are included in the list of additives authorized by the European Union. Therefore, it does not pose any health risk. However, if you want to remove it, just peel the apple or wash it. Remember that when you peel off the peel, some of the nutrients are also lost, so according to the OCU, it would be enough to rub it under water.
Tips for storage and consumption:
Store apples in a cool, dry and dark place, especially if they are not eaten right away.
Peel the apple or wash it well before consumption.
Healthy and simple recipes with apples
If you already consume apple naturally and want to vary it a little to continue reaping its benefits, we offer you several healthy apple recipes.
1. Sprout, apple, walnut and feta salad
Ingrediants:
- 2 Granny Smith Apples
- Various sprouts (soy or various types of salad, e.g. baby spinach)
- 150gr of feta cheese
- 100 g of walnuts
- Extra virgin olive oil
- Lemon juice or vinegar
- salt
Preparation:
1. Wash the apples and remove the core without peeling them. Cut into thin slices.
2. Cut the feta into cubes.
3. Wash the sprouts.
4. Put everything in a bowl, add the peeled walnuts and season to taste.
2. Yogurt with sauteed apple and cinnamon
Ingrediants:
- 1 natural yogurt
- 1 apple
- Whole oat flour
- Pumpkin seeds
- Chopped coconut
Preparation:
1. Peel the apple, remove the core and cut it into cubes.
2. Heat a pan with a little extra virgin coconut oil or extra virgin olive oil and add the sliced apple.
3. Stir until the apple is golden brown in color.
4. Remove, put the mixture in a bowl, add the cinnamon and mix.
5. Place the oatmeal and pumpkin seeds in a pan with coconut oil and toast.
6. Remove and add to the bowl along with the apple and yogurt. Sprinkle with the grated coconut and serve.
3. Oat and apple pancakes
Ingrediants:
- 1 apple
- 1 cup of porridge
- 1 egg
- 1 tablespoon of extra virgin olive oil or extra virgin coconut oil
- 1 teaspoon of yeast
- Cinnamon to taste
Preparation:
1. Wash and peel the apple.
2. Mix the oat flakes, apple, egg, cinnamon and baking powder with the mixer until smooth.
3. Heat a non-stick frying pan with oil and slowly pour in the paste to cook the pancakes.
We are sure that now that you know all the properties and benefits of the apple, you would like to give it more prominence in your daily life, right? If so, remember to eat apples as part of a healthy diet where vegetables and fruit take priority, as do other minimally processed foods, including nuts, whole grains, fish and meat.
