Apple, benefits of the forbidden fruit

When we talk about the apple, we are talking about one of the most popular fruits that we always have in our kitchen.

In addition, it is an essential fruit if we want to have a healthy diet , since it offers us a great variety of benefits to our health.

What is the apple?

The apple, also called ” but” in some areas of Spain. Likewise, it is an edible fruit that comes from the apple tree (Malus domestica)   and is from the Rosaceae family.

It is the oldest fruit of humanity and is part of our history. In addition, the apple tree is the most cultivated tree worldwide. It is very rich in pectin, a very healthy nutrient that is common in all its varieties.

Types of apples

There are many varieties of apples of which it can be classified into four colors: red, yellow, green or bicolor, in which the following stand out:

Fuji apple

It is an apple that we find quite normally in our markets. Its color varies between pink and red. This variety is within the sweet fruits .

Gala or Royal Gala apple

This variety is another of the apples that can be found in our markets. The color is yellowish with red and orange stripes. The most common is to eat it curd, but this variety is recommended for cooking or roasting it . It is also within the group of sweet fruits.

Golden apple

Like the previous ones, it can be considered the types of sweet fruits . The color is very similar to the Gala. In addition to being eaten raw, this variety is frequently used in cake recipes.

Manzana Red Delicious

Although it is less sweet than the previous ones, it is also within the group of sweets. It is used to eat raw in different types of salads, accompanying different vegetables, rice or pasta. Its color is dark red.

Manzana Granny Smith

We find an apple that is within the group of acidic fruits . Its skin is of an intense green color, losing the intensity in its pulp. It is used both raw and for different recipes.

Apple symbolism

Loaded with symbolism in many cultures, it is the forbidden fruit that, as the Bible tells us, expelled Adam and Eve from Paradise.

In addition, according to ancient cultures, this food had a different meaning. Similarly, for the Greeks it was a symbol of wisdom and immortality. It also highlights the feminine beauty and immortality that in Norwegian mythology symbolizes the goddess Idun.

In eastern cultures it also has meaning, being a symbol of peace in Chinese culture.

Origin of the apple

There is data that places the origin of the apple tree in temperate zones of central Asia. Actually, between the regions of China, Kazakhstan and Kyrgyzstan . From this region it expanded to other areas of Asia, the East and Europe.

Contrary to other fruits that we have already discussed, the apple traveled from Europe to America. Surely, in the different expeditions that were carried out, after the discovery of the new world.

Apple producing countries

Being a very popular fruit all over the planet, it is one of the most consumed. The production of the apple invoices a large sum of money per year.

The countries that lead the ranking of major exporters of these foods are : the United States, China, Italy, Chile, France, Poland, New Zealand, South Africa, the Netherlands and Belgium.

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Apple season

The season in Spain runs from August to January approximately. For this reason, we can find apples in season almost all year round.

You can check the calendar of the  fruit season  to be able to consume these foods at their most optimal moment. In addition, when they are in season they provide us with  more benefits for our health, they have a better aroma and are tastier , among other advantages.

How do you eat apples?

There is a very old English proverb that says: “An apple a day, keeps the doctor away . ” Its translation means that “an apple a day from the doctor would free you.”

Many nutritionists recommend eating an apple a day. It is not necessary to take it to the extreme, but it is true that the apple meets all the requirements to be a perfect fruit. As a consequence, it is ideal to include in our daily diet thanks to the benefits it brings to our health.

It is best to eat it raw, fresh and in season. These foods provide us with properties that are beneficial to our health.

We can also eat this fruit in other ways. We can use them as ingredients in recipes such as in salads with different vegetables, pasta or rice.

In addition, it is ideal in recipes accompanying fish or meat or stews. It is also used in various dessert recipes and as a puree. In addition, it is ideal to take it in fruit juice, alone or combined with other fruits or vegetables.

Apple properties

When we talk about the apple, we talk about a food that nutritionally is very beneficial for the health of our body.

It is a very hydrating fruit, as it has a high water content, 85%. In this way, it helps us hydrate ourselves.

The sugars in apples are mainly fructose , having a lower proportion of glucose and sucrose. Therefore, they are easily absorbed and digested by our body.

It is not a food that is distinguished by its proteins, since, like fat, they are a minority in this food.

Apple vitamins

As far as vitamins are concerned, we can say that it is rich in antioxidants, since it provides us with vitamin E and vitamin C. Likewise, the latter can be of different proportions depending on the variety in question.

The Reinetas type are the ones with the highest amount of vitamin C. In addition, this food also has vitamins of group B favorable for the nervous system.

With regard to minerals , potassium stands out. It is also beneficial for the nervous system. In addition, it provides our diet with small amounts of zinc, manganese, sulfur, fluorine, iodine, boron or selenium.

Fiber is one of its healthiest properties , since it gives us about 3 grams in each piece. The fiber is found in its pulp and especially in its skin. It is advisable to always eat the apple with its skin well washed to benefit from its fiber.

Nutritional information per 100 grams of raw apple:

RojaGoldenGranny Smith
Calories46 kcal40,6 kcal41,5 kcal
Carbohydrates11,7 g10,5 g10,5 g
Fiber1,7 g2,3 g1,5 g
Potassium99 mg100 mg110 mg
Magnesium5 mg5,6 mg4 mg
Provitamina A4 mcg4 mcg1,5 mcg
C vitamin3 mg12,4 mg4 mg
Vitamin E0,5 mg0,4 mg0,5 mg

Apple benefits

It is a fruit that is recommended for the whole family and to eat it anywhere. Several scientific studies specify that there is a direct relationship between the consumption of apples and a lower risk of suffering from circulatory and respiratory diseases and diabetes.

 

Among all its benefits we can highlight the following:

Ideal for weight loss diets

1. The apple is ideal for weight loss diets , as it contains a lot of water and few calories. In addition, it is a food rich in fiber. As a consequence, it is considered a satiating food.

In one study, people who ate apple slices before a meal felt fuller than those who ate applesauce, apple juice, or no apple products at all. [1]

In the same study, those who started their meal with apple slices also ate an average of 200 fewer calories than those who didn’t.

2. Fruit burns fat

Similarly, being rich in pectin, it is a fruit that helps us burn fat. Also, we always recommend exercising regularly. Doing sports regularly helps us lose weight and avoid certain diseases.

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3. Helps lower cholesterol

It provides us with nutrients such as pectin and flavonoids. Consequently, two elements are combined to help us reduce bad cholesterol. As a consequence, it is a favorable food to prevent certain coronary diseases.

4. Apples can be good for your heart

According to published studies, apple consumption has been linked to a lower risk of heart disease. One reason may be that apples contain soluble fiber . In addition, the type of fiber that can help reduce blood cholesterol levels. [2]

They also contain polyphenols , which have antioxidant effects. Many of these are concentrated on the skin. One of these polyphenols is the flavonoid epicatechin, which can lower blood pressure.

For this reason, it is always recommended to eat these foods with the skin.

5. Regulates intestinal transit

 Thanks to its high fiber content, it helps us regulate intestinal transit. In addition, its consumption helps reduce diarrhea.

6. They can have prebiotic effects

The type of fiber in apples feeds good bacteria and may be the reason they protect against obesity, heart disease, and type 2 diabetes.

Apples contain pectin, a type of fiber that acts as a prebiotic. This means that it feeds the good bacteria in your gut.

The small intestine does not absorb fiber during digestion. Instead, it goes to the colon, where it can promote the growth of good bacteria. It is also converted into other useful compounds that circulate back through the body. [3]

7. Suitable for diabetics

It is rich in fructose, an ally of diabetics , since this element does not require insulin to be absorbed. Also, eating apples is linked to a lower risk of type 2 diabetes. This is possibly due to its content of antioxidant polyphenols.

Several studies have linked apple consumption to a lower risk of type 2 diabetes. [4]

According to another study, eating an apple a day was associated with a 28% lower risk of type 2 diabetes, compared to not eating apples. Even eating just a few apples per week had a similar protective effect. [5]

conclusion

To conclude, we can say that apple consumption is ideal to include in our diet. In the same way, it is a food that is essential in any kitchen.

In addition, it can be consumed in various ways, anywhere and outside the home in a very comfortable way. It is liked by everyone and, in addition, it is very beneficial for our health.

We can buy seasonal apples practically throughout the year in any of its varieties. Likewise, an apple a day helps us prevent some diseases. As a consequence, it is a highly recommended fruit to include in our diet, since it has very favorable benefits for our health.

Ellie Lauderdale

My name is Ellie Lauderdale, MD and I am USA based professional Nutritionist .

I am a Registered Dietitian Nutritionist and board certified specialist in sports dietetics who is trained in integrative medicine. I have worked with hundreds of clients, from those suffering with chronic disease to professional and olympian athletes. My goal is to help optimize you from the inside so that you can feel, perform, and look your best on the outside.

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