Apples & the Health Benefits You Did not Know
Does an “Apple a day keeps the doctor away”? Yes, it does indeed and this statement has been well researched.
Apples are one of the most commonly enjoyed fruits in the world. They are crunchy and sweet and there are many varieties in the market. Most importantly, apples are rich in vitamins, minerals, fibre, and antioxidants and they confer many health benefits.
Below are further description of the nutrients in apples:
Vitamins/Minerals
•Of the many vitamins and minerals, they contain, apples are highest in vitamin C and potassium.
•Vitamin C is essential for a good immune system and also aids in collagen formation and wound healing.
•The mineral potassium aids in maintaining a healthy blood pressure in the body. Other functions of potassium include healthy muscle contraction and relaxation, and transmission of information through the nerves.
•Apples also contain a variety of other vitamins and minerals including vitamin A, folate, calcium and iron.
Fiber
•Apples are a good source of fiber, containing an average of 4 g per medium apple – about 3 g insoluble fiber and 1 g soluble fiber.
Antioxidants
•Apples are abundant in the antioxidant known as quercetin. The antioxidant quercetin has been studied for its potential role in preventing and managing several chronic diseases, including cancer, diabetes, bone disorders, cognitive decline, heart issues and pulmonary disorders.
Which is better: Fruit vs. Juice ?
• Eat the whole fruit instead of drinking apple juice as juicing removes the fibre and the antioxidants of the fruit. Without the fibre, the remaining juice can cause a spike in blood sugar and will not provide the health effects as stated above.
Tips to Increase Apple Intake
•Have an apple as a snack, on its own or paired with peanut butter or cheese.
•Dice and put apples into oatmeal or pancakes for breakfast.
•Incorporated diced apples as an ingredient while baking whole grain muffins.
•Add fresh apples to smoothies.
•Add fresh apple slices or dried apple to salads or sandwiches for a sweet
crunch
•Use dried apples in granola or cereals.
•Top pancakes or waffles with baked apples.
•Pair apples with proteins such as chicken or beef.
Reference:
CPE Monthly: Health Benefits of Apples. Today’s Dietitian.
