Apple: benefits and recipes with this tasty fruit

Whether it’s for breakfast, an afternoon snack or before bedtime, an apple always looks good.

In addition to ending the feeling of hunger, this fruit is also rich in several healthy nutrients, such as vitamins, minerals and compounds.

But, what few people know is that the apple goes beyond a nutritious food. Due to the properties that its various types have, this fruit becomes an ally in the fight against serious diseases, such as cancer.

So, check out below what the fruit is for, its benefits for the skin, how to use it in recipes and if there are harmful effects in its consumption!

What is the apple for?

The answer to this question seems, and indeed is, clear: apples are meant to “kill the hunger”! Thanks to its fiber-rich composition, the apple fruit helps control weight.

For example, have you ever noticed that eating apples takes longer than eating other fruits? This happens because foods rich in fiber require more chewing and, consequently, promote a greater feeling of satiety after meals. ( 1 )

But, this is not the only function of the fruit in the human organism. In addition to helping with weight-loss diets, it also works in other areas of the body. See how this happens in the following topics!

Protects the digestive system

Since we’re talking about fiber, let’s continue the benefits this compound provides consumers. And one of them is the protection of the digestive system as a whole.

This means that both the stomach and the intestines benefit from the consumption of apples, a fruit rich in pectin, a specific type of fiber. ( 1 , 2 )

Thus, it is possible to affirm that the apple fruit prevents and treats the following problems: colitis, cholera, intestinal constipation (if consumed with bark), diarrhea, dyspepsia, flatulence and constipation . ( 3 )

Prevents cardiovascular disease

The prevention of cardiovascular diseases is another beneficial effect promoted by the presence of fibers. Also thanks to the action of pectin, blood cholesterol levels are reduced. ( 2 )

Another factor that contributes to this preventive action is the existence of flavonoids in the composition of the fruit.

These compounds act as natural antioxidants and protect the cardiovascular system from problems such as heart attack, stroke and others. ( 4 )

Fight free radicals

Apple’s flavonoids, especially quercetin, protect the body against the action of free radicals, acting as antioxidants.

For this reason, the fruit is considered a preventive method against degenerative diseases, such as cancer. ( 5 , 6 )

Furthermore, research shows that these same substances also protect brain cells.

“Studies show that additional apple consumption can not only help reduce the risk of cancer, as previous studies have shown, but also that an apple a day can provide key bioactive compounds, which can play an important role in reducing risk. of neurodegenerative disorders,” says Chang Y. of New York University. ( 7 )

This means that oxidative stress is attenuated, the brain is protected, and diseases such as Alzheimer’s and Parkinsonism are prevented.

treat inflammation

Few people know, but apples also have anti-inflammatory action, due to the high content of flavonoids.

With this, it can help treat problems such as rheumatism, gout, arthritis and atherosclerosis. ( 3 )

Strengthens the immune system

There is a subgroup of flavonoids called polyphenols, where quercetin is the main representative.

It can be found in some fruits, such as apples, and has antioxidant activity and anti-allergic properties.

For all that, it acts as an immune system stimulant, adding to its antiviral and anti-inflammatory properties .

Therefore, the fruit can be used in the treatment of bronchial asthma, allergic rhinitis and even anaphylactic reactions induced by peanuts.

It also fights respiratory illnesses, coughs, fever, sinusitis and bronchitis. ( 3 , 8 )

Take care of oral health

You’ve certainly heard that eating an apple at night helps clean your teeth. But, is this true?

According to a study published in the journal PLoS One, the consumption of this fruit does not remove dental plaque, a film made up of bacteria and food debris.

However, it produces an immediate reduction of bacteria in saliva, similar to what happens after brushing your teeth. With this, it helps to prevent cavities. ( 3 , 9 )

Apple benefits for the skin

Not all people are aware of this benefit of the apple, but it is true that it can improve aspects of the skin.

Thanks to the presence of malic acid, the fruit increases the collagen and elastin of the epidermis. At the same time, it manages to reduce photoaging. ( 10 )

Fruit recipes

There are several ways to consume apple, beyond the fruit in natura, with or without shells.

With the fruit of the apple tree it is possible to make juices, desserts, tea and syrup. In addition to the famous apple cider vinegar that can be made at home.

Therefore, we have separated some recipes that can enhance your daily life in a healthy way. Check out!

Apple pie

Pasta Ingredients:

  • 2 cups (of tea) of wheat flour
  • 4 tablespoons of demerara or brown sugar
  • 1/2 teaspoon of cinnamon powder
  • 2/3 cup (of tea) unsalted butter
  • 6 tablespoons of ice water
  • 1 gem to brush
  • 2 tablespoons of demerara or brown sugar for sprinkling.

Preparation method:

Start by mixing in the flour, sugar, cinnamon and butter. This mixture should result in a thick crumb, still with the bits of butter.

Gradually add the ice water and stir at the same time. Knead the dough until it is uniform and comes off your hand. Once this is done, wrap the preparation in film and store it in the refrigerator for 30 minutes.

Filling ingredients:

  • 8 unpeeled Gala or Fuji apples
  • 3 tablespoons of wheat flour
  • 2 tablespoons of lemon juice
  • 1 pinch of nutmeg
  • 1 cup (of tea) of demerara or brown sugar
  • 1/2 teaspoon of powdered cinnamon.

Preparation method:

While the dough rests in the refrigerator, you can advance the filling. So, start by cutting the apples into small pieces and soaking them in the lemon-water mixture, preventing them from browning.

Then, just drain well and mix the other ingredients.

Pie assembly:

After these two previous processes, it’s time to assemble the pie. To do this, line the bottom and side of a mold with the dough. Then add the stuffing.

Now roll out the rest of the dough and cut into strips to cover the pie like a trellis. Finish the assembly by brushing the yolk and sprinkling with the sugar of your choice.

With the oven preheated to 180°C, bake the pie for 45 minutes.

But pay attention to the time, as it can vary depending on the type of oven you have at home. So keep an eye out and take out the pie when they are golden brown.

apple tea

Do you know the benefits of apple tea ? Like the fruit, this infusion is also beneficial for health. So learn to prepare!

Ingredients:

  • half a liter of water
  • peels of an apple
  • Cinnamon stick (optional).

Preparation method:

Put the water on the fire and wait for it to boil. Then turn off the heat, add the skins and cover the mixture for 15 minutes.

If you want to consume it with the cinnamon, just put it inside the cup 5 minutes after the peel.

Syrup

Ingredients:

Preparation method:

Place the ingredients over low heat and cook for 40 minutes. Then, just wait for it to cool down and drink a tablespoon up to three times a day.

What types of apples are there?

There are several types of apple produced in Brazil, such as: eva, countess, monalisa, empress, baroness, daiane, joaquina and cripps pink (pink lady).

However, two variations are highlighted as they are more pleasing to the consumer public, they are: gala and fuji.

Together, these varieties are responsible for almost all apple production in the country. ( 11 )

What is the difference between green and red?

In addition to color, green and red apples are distinguished by flavor. While reds are sweeter, greens have a more acidic taste.

Another difference between them is that the green type, called Granny Smith, is not produced in Brazil on a large scale. For that reason, they are imported apples. ( 11 )

apple harm

The care that must be taken with the apple is with regard to the peel of this food. Because it is rich in fiber, this part of the fruit is recommended for those who suffer from intestinal constipation.

Those with a condition contrary to this, that is, with a loose bowel, are recommended to eat the fruit without the skins. ( 3 )

Thus, it is possible to enjoy all the benefits that the apple can provide to the body.

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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