The apple is one of the most popular fruits in the world. They are used to make juices, such as stuffed with cakes and even as a garnish of meat dishes. Is it healthy to eat apples? What are the nutritional benefits of this fruit? In this article you will find the answer.
General characteristics
Manzano is one of the oldest fruit trees known to humanity. Archaeological excavations show that their fruits were part of the diet of primitive peoples. We speak, of course, of wild varieties. It is believed that the first apple varieties were grown in Europe 5, 000 years ago.
Manzanos are especially popular in our country: having no claims and being resistant to frost, they grow well in the middle of the field. Interestingly, the first to grow apple trees in Russia were the monks. They selected apple trees with large fruits and cultivated in monastic gardens.
Chemical composition
Apples are composed of 80% water. But this water is very valuable for the body: it contains dissolved minerals, sugars, organic acids, etc. Apples are rich in essential microecements for enzymatic systems and immunity. Apples also contain essential oils that are the reason for their pleasant aroma. These oil s-fithed- are natural antibiotics that have a devastating effect on pathogens.
Proteins, fats and carbohydrates (FFC)
100 grams of fruit contain about 11 grams of carbohydrates. But do not be alarmed: these carbohydrates are not stored in a weight, but they quickly become energy, so it is not easy to gain weight because of apples. However, people on diet and diabetics should consider acid green fruit, which contains less carbohydrates.
The apple is low in fat: there are 0. 17 grams of fat per 100 grams of pulp. The same goes for proteins, which are only 0. 25 grams in an equivalent volume of apple pulp.
Vitamins
Apples are rich in vitamins, so doctors usually recommend their consumption as a prophylactic against deficiencies. Let’s find out what vitamins this fruit contains:
- Vitamin A. This vitamin helps maintain a good view. It is especially important to maintain twilight vision and prevent the s o-called “chickens.”Vitamin A also helps reinforce the immune system;
- Vitamin B2. It is essential for the normal functioning of the nervous system and helps avoid chronic fatigue syndrome. B2 is also important to guarantee normal digestion and absorption of protein, fats and carbohydrates, which is essential for young children and people who recover from serious diseases;
- Vitamin C. Apples have a lot of this vitamin, especially in acidic varieties. An acid apple contains 25% of the daily needs of vitamin C. This vitamin is important not only to normalize immunity: it helps strengthen capillary walls and improves blood coagulation. Vitamin C helps quickly get rid of swelling and allows you to quickly recover from an infectious disease. It is important to remember that vitamin C is easily destroyed, so if the fruit has undergone a heat treatment, it loses part of its beneficial properties.
Mineral composition
The apple can be considered a perfect multivitamin complex. After all, not only contains vitamins, but also minerals that contribute to their best absorption:
- Potassium. Potassium affects diuresis, having a diuretic effect. Normalizes the cardiovascular system, reducing blood pressure and regulating the water balance of the body;
- iron. This tracement is indicated for ferropenic anemia. Iron contained in apples is easy to digestibility, so this fruit is recommended to pregnant women and young children to prevent anemia;
- Match. Phosphorus performs several functions, the most important of which are the beneficial effects on nerve activity and strengthening skeleton bones. In addition, phosphorus relieves insomnia;
- iodine. Apples are the second in iodine content after seafood. Iodine is necessary to prevent thyroid diseases (hypothyroidism);
- zinc. This trace element reinforces the immune system and improves metabolism, helping to eliminate excess weight.
Nutrients
Nutrients are biologically important elements that are part of a product. The composition of apples includes:
- Bioflavonoids, which have a negative effect on pathogenic microflora;
- Vitamins and micronutrients, which are involved in most of the body’s enzymatic systems and catalyze metabolic processes at the cellular level;
- Pectin and fiber, which improve intestinal peristaltism;
- Antioxidants that slow down the aging process and are one of the most effective methods to prevent cancer.
Calories per 100 grams
Apples are considered a basic food in the diet. They only have 47 calories per 100 grams of pulp. However, calories can be greater: sweet varieties contain more carbohydrates, so their caloric value can reach 60-70 kilocalories. Acid varieties with green cortex are considered the least caloric.
The properties
The invaluable health benefits of eating apples are evident. What are your health benefits and it is worth eating as much as possible of this tasty fruit? Let’s look at the health benefits and contraindications of this juicy fruit.
The benefits of .
It is considered an undeniable fact that apples have a positive effect on the organism in several ways at the same time:
- They help slow down the aging of the nervous system. Studies show that apples prevent the development of Alzheimer’s disease and help keep a clear thought and strong memory in the long term;
- They are a preventive against cancer. People who eat fresh apples regularly are less likely to suffer from pancreatic cancer. In addition, apple peels contain substances that stop the division of liver and intestinal tumor cells;
- fight atherosclerosis. Doctors consider atherosclerosis an authentic epidemic of the 21st century. The low density lipoproteins in blood vessels causes stroke, myocardial infarctions and other diseases, many of them mortal. The consumption of only two fruits a day can reduce blood cholesterol levels by 16%, and thanks to the “Apple Days” Cholesterol is reduced by a third;
- They strengthen blood vessels. It has been said above that apples improve the status of the walls of blood vessels, and therefore normalize blood pressure;
- They improve the state of the organism during menopause. Apples contain Floridzina, a substance that has a beneficial effect on bone tissue. This is very important for the prevention of osteoporosis, which often affects menopausal women;
- They normalize the work of the intestines. The pulp contains thick fiber and pectin, which improves intestinal peristaltism. For the same reason, apples help get rid of excess weight;
- They help strengthen muscles. Thanks to the Ursolic acid, apples help prevent changes related to age in muscle tissue;
- Prevent urolithiasis. Apples reduce the acidity of urine, thus avoiding the formation of bladder calculations, especially oxalate.
Damages and contraindications
Doctors say that any product can do as much as bad. The same goes for apples. For example, the apple diet has received very negative criticism from professionals. Apple juice contains many fruit acids, which can have a destructive effect on the stomach mucosa and cause peptic gastritis or ulcer.
In addition, apples contain a lot of pectin and thick fiber. If they eat in moderation, digestive benefits are undeniable. If you only eat apples, intestines cannot deal with fiber digestion, which causes regular constipation.
For people suffering from diabetes, it is advisable to limit apples and prefer acid varieties. Diabetic people should also avoid apple juice, since their glycemic index is quite high.
People with pancreatic or gallbladder diseases should not eat too much fruit. Fresh fruit stimulates enzyme production, which should be avoided in this type of disease. However, this does not apply to roasted apples, which will be discussed later.
Finally, eating too much fruit can have a negative effect on the teeth. Fruit acids attack dental enamel and can cause its decomposition and, in the long run, the appearance of caries.
What to eat and in what amounts?
For apples to be fruitful, it is important to know how to eat them correctly. Nutritionists give the following recommendations:
- If you are sure that the apple has not been treated with pesticides or other potentially harmful substances, it can consume it with skin. It is even advisable to do so: the shell contains many vitamins, as well as substances with ant i-inflammatory properties. Store fruit must peel or wash thoroughly with detergent. The reason is that apples are usually treated with wax to shine, which has a negative effect on digestion;
- You should not eat the heart. The heart should not be eaten because it concentrates all harmful substances, such as nitrates, which apples have collected from the earth during their growth. In addition, apples pepitas contain a substance that is metabolized in cyanhydric acid. Of course, the amount is quite small, but it is not good for the organism;
- The fruit must be consumed preferably fresh. The longer the fruit is preserved, the less vitamins it will contain.
Fruit cooking methods
Apples can prepare several ways:
- Roasted apples. Roasted apples can be eaten even if you have digestive problems or pancreas diseases and gallbladder. To roast the apples, just cut their hearts, put a teaspoon of sugar, pour cold water through the center and put them to simmer. When the fruit is soft, it can be served;
- To enjoy compotes and apple cakes in winter, apples can be dried. Cut the apples into fine slices, put them in a uniform layer on a tray and leave them in the sun. To make the process faster, apples can be dry in an oven to 100 degrees or you can buy a special machine for drying apples;
- Apples soaked. This dish can be considered a real delicacy: the sour taste of the apples soaked will delight the whole family at the cold station. After all, these apples can be kept for more than a year. Preparing a dehydrated apple is not difficult. Whole, firm and mediu m-sized apples are selected. They must soak in water with various spices, sugar and even berries. The composition of the marinade depends on its taste preferences. You can experience adding cinnamon, cardamom, nail and even red pepper. Pour the fruit previously washed in the marinade, put weight and leave it in infusion for a few days.
Apples have a positive effect on the body: it is a proven fact. However, we must not get carried away by a diet based on apples: this can lead to unfortunate consequences. Nutritionists believe that one or two apples a day are enough to improve health.
