An apple always looks good for breakfast, an afternoon snack or before bedtime.
In addition to ending hunger, this fruit is rich in several healthy nutrients, such as vitamins, minerals and compounds.
But, few people know 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!
Table of Contents
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 fibre-rich composition, apple fruit helps control weight.
For example, have you ever noticed that eating apples takes longer than other fruits? This happens because fibre-rich foods require more chewing and promote a more incredible feeling of satiety after meals.
But, this is not the only function of the fruit in the human organism. In addition to helping with weight-loss diets and works in other areas of the body. See how this happens in the following topics!
Protects the digestive system
Since we’re talking about fibre, 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 the stomach and the intestines benefit from consuming apples, a fruit rich in pectin, a specific type of fibre.
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.
Prevents cardiovascular disease
The prevention of cardiovascular diseases is another beneficial effect promoted by the presence of fibres. Also, thanks to the action of pectin, blood cholesterol levels are reduced.
Another factor contributing 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.
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.
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.
This means that oxidative stress is attenuated, the brain is protected, and diseases such as Alzheimer’s and Parkinsonism are prevented.
Few people know, but apples also have anti-inflammatory action due to the high content of flavonoids.
This can help treat problems such as rheumatism, gout, arthritis and atherosclerosis.
Strengthens the immune system
There is a subgroup of flavonoids called polyphenols, where quercetin is the primary 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 treat bronchial asthma, allergic rhinitis and even anaphylactic reactions from peanuts.
It also fights respiratory illnesses, coughs, fever, sinusitis and bronchitis.
Take care of oral health.
You’ve heard that eating an apple at night helps clean your teeth. But is this true?
According to a study published in PLoS One, consuming this fruit does not remove dental plaque, a film of bacteria and food debris.
However, it produces an immediate reduction of bacteria in saliva, similar to after brushing your teeth. With this, it helps to prevent cavities.
Apple benefits for the skin
Not all people know this benefit of the apple, but it can improve skin aspects.
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.
There are several ways to consume apples, beyond the fruit in nature, with or without shells.
With the apple tree’s fruit, 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 healthily. Check out!
- 2 cups (of tea) of wheat flour
- Four tablespoons of demerara or brown sugar
- 1/2 teaspoon of cinnamon powder
- 2/3 cup (of tea) unsalted butter
- Six tablespoons of ice water
- One gem to brush
- Two tablespoons of demerara or brown sugar for sprinkling.
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.
- Eight unpeeled Gala or Fuji apples
- Three tablespoons of wheat flour
- Two tablespoons of lemon juice
- One pinch of nutmeg
- 1 cup (of tea) of demerara or brown sugar
- 1/2 teaspoon of powdered cinnamon.
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, drain well and mix the other ingredients.
After these two previous processes, it’s time to assemble the pie. To do this, line the bottom and side of a mould 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 it 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.
Do you know the benefits of apple tea? Like the fruit, this infusion is also beneficial for health. So learn to prepare!
- half a litre of water
- peels of an apple
- Cinnamon stick (optional).
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.
- Three apple juice
- Three tablespoons of bee honey.
Place the ingredients over low heat and cook for 40 minutes. Then, please wait for it to cool down and drink a tablespoon up to three times daily.
What types of apples are there?
Several types of apples are produced in Brazil, such as Eva, countess, Monalisa, empress, baroness, Diane, Joaquin and Cripps Pink (pink lady).
However, two variations are highlighted as they are more pleasing to the consumer public: gala and fuji.
Together, these varieties are responsible for almost all apple production in the country.
What is the difference between green and red?
In addition to colour, green and red apples are distinguished by flavour. While reds are sweeter, greens have a more acidic taste.
Another difference is that the green type, called Granny Smith, is not produced in Brazil on a large scale. For that reason, they are imported apples.
The care that must be taken with the apple is about the peel of this food. Because it is rich in fibre, this part of the fruit is recommended for those who suffer from intestinal constipation.
Those with a condition contrary to this, with a loose bowel, are recommended to eat the fruit without the skins.
Thus, it is possible to enjoy all the benefits that the apple can provide to the body.
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.