Apple: the fruit, advised in most of the diets

September 21, 2015 | No Comments | 4754 Views

What is so special about this fruit? In almost each diet you are being advised to eat apples. This is the favourite fruit of all nutritionists. Yes, the apples are a low calorie food, but so are other fruits and vegetables. Why apples? What is so beneficial about them?

Apples are a superfood. There are over 7,500 apple cultivars of this forbidden fruit. They are rich in dietary fibre, which helps the digestive process. One medium-sized apple contains about 40 calories. One Kilogram (2.2 lb) of fresh apples provides you with approximately 2100 kJ (500 kcal) of energy. The apple skin contains the vitamins C and E – perfect for boosting your immune system, and also the compound beta- carotene, which contributes to the colour of the apple skin.

In 2004, USDA scientists investigated over 100 foods to measure their antioxidant concentration per serving size. Two apples—Red Delicious and Granny Smith—ranked 12th and 13th respectively. Scientists believe that antioxidants help prevent and repair oxidation damage that happens during normal cell activity.

Double Your Metabolism

Apples contain also vitamin B, the most common of which – B6 and B12 mainly take part in the metabolism. The combination between vitamin B12 – cobalamin, vitamin C in active form – ascorbic acid accelerates the l-carnitine production in the body almost double, which explains why apples are important part of the regimes of people seeking reduction of body fat and lower body weight.

Good for Your Heart

According to a study, the quercetin found in apples, onions and red wine lowers the risk of heart disease. Consuming quercetin-rich foods, including apple peel, may help prevent chronic inflammation, which could lead to cardiovascular disease, by the action of quercetin on the cells lining the blood vessels. Women who eat at least one apple a day are 28 percent less likely to develop type 2 diabetes than those who don’t eat apples.

Good for Your Lungs

A study conducted in 2000 by Butland, showed there was a positive correlation between lung function and the number of apples eaten per week. Some research suggests that quercetin can protect the lungs from atmospheric pollutants such as cigarette smoke by reducing the number of harmful free radicals found in such chemicals that can damage the exposed inside tissue. Researchers in Australia also showed apple consumption may have a role in lowering the risk of asthma in young adults (28- 42 years of age).

Good for Your Memory

A new study performed on mice shows that drinking apple juice could keep Alzheimer’s away and fight the effects of aging on the brain. Another research has shown that people who eat fruits and other high-fibre foods gain a certain amount of protection against Parkinson’s.

Except in pies and cakes, apple can be also included in your salad or sandwich. It also tastes great with chicken. It makes your meal taste better and gives you an extra portion of goodness. Check out our top 5 recipes with apple:

5 Delicious Coleslaw Variations – http://www.seriouseats.com/2014/06/five-coleslaw-variations.html
Waldorf Salad – http://www.simplyrecipes.com/recipes/waldorf_salad/
Crunchy cauliflower, apple & blue cheese salad – http://www.bbcgoodfood.com/recipes/1577640/crunchy-cauliflower-apple-and-blue-cheese-salad
Pork & apple burgers with pickled red cabbage – http://www.bbcgoodfood.com/recipes/1088651/pork-and-apple-burgers-with-pickled-red-cabbage
Fruity Curry Chicken Salad – http://allrecipes.com/recipe/8932/fruity-curry-chicken-salad/?internalSource=staff%20pick&referringId=1099&referringContentType=recipe%20hub