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Apple is a fruit with great amounts of carotenoids and flavonoids, bioactive compounds with antioxidant properties, which help prevent some diseases, such as diabetes, cancer, cardiovascular diseases and Alzheimer's.
In addition, the apple is rich in fiber and has a low glycemic index, helping to prolong satiety and decrease the desire to eat throughout the day, promoting weight loss. See other foods with a low glycemic index.
There are different types of apple, such as green, gala or fugi, which can be eaten raw or used in preparations such as fruit salad, smoothies, jams or in savory preparations, such as salad or vinaigrette.The apple peel can also be used to prepare teas.
The main benefits of regular apple consumption are:
1. Prevents cardiovascular disease
Apple is rich in pectin, a type of fiber that reduces the absorption of fats, helping to reduce blood cholesterol levels and preventing cardiovascular diseases such as heart attack, atherosclerosis or stroke.
In addition, the apple has flavonoids and carotenoids, bioactive compounds with antioxidant action that prevent the oxidation of fat cells, helping to balance the levels of “bad” LDL cholesterol in the blood.
2. Prevents and balances diabetes
Apple has good amounts of polyphenols, compounds with antioxidant action that protect pancreas cells against damage caused by free radicals, improving the function of the hormone insulin and preventing insulin resistance and diabetes.
By having great amounts of fiber, apples also decrease the absorption of sugar, promoting balance in blood glucose levels. Check out other fiber-rich fruits.
3. Facilitates weight loss
Apple is rich in fiber and water that help to prolong the feeling of satiety for longer, which reduces the desire to eat throughout the day and promotes weight loss.
In addition, apples are low in calories, making them a great option to include in weight loss diets. Here's how to include apples in your diet.
4. Combat constipation
Apple contains celluloses, hemicelluloses, lignins and pectins, fibers that help increase the absorption of water in the intestine, aiding in the formation and elimination of feces.
In addition, the apple contains pectin, a prebiotic fiber that serves as food for the beneficial bacteria in the intestine, balancing the intestinal flora and helping to combat constipation.
5. Balances blood pressure
Apple is rich in potassium, a mineral that facilitates the elimination of excess sodium from the body through the urine, helping to balance blood pressure.
The antioxidants present in good amounts in apples also help maintain he althy arteries and improve blood circulation, preventing high blood pressure.
6. Helps in the treatment of gastritis and ulcers
Apple fibers, especially pectin, help form a gel that protects the stomach lining, neutralizing the damage caused by excess stomach acid, helping to treat gastritis and gastric ulcers.
Catechins and carotenoids, bioactive compounds present in apples, also have antimicrobial properties, which can help fight Helicobacter pylori, a bacterium responsible for gastritis, ulcers and stomach cancer.
7. Prevents cancer
Polyphenols present in apples have antioxidant and anti-inflammatory action that prevent damage caused by excess free radicals to cells, helping to prevent some types of cancer, such as lung, breast and colon cancer. Check out more foods that help prevent cancer.
8. Helps prevent cavities
Apple contains good amounts of malic acid, a compound that increases saliva production, inhibiting the multiplication of bacteria responsible for the formation of plaque and helping to prevent cavities. See other recommendations to prevent cavities.
9. Prevent Alzheimer's
Apple contains flavonoids, such as quercetin, which have antioxidant action, protecting central nervous system cells against free radicals and preventing Alzheimer's.
In addition, the flavonoids present in apples improve blood circulation and prevent inflammation in brain cells, improving memory and preventing dementia. See other foods that improve brain he alth.
10. Delays premature aging
Because it is rich in antioxidants, apples are a great option to prevent damage caused by free radicals in the skin, preventing sagging and wrinkles.
In addition, the fibers present in apples prevent the formation of advanced glycation products (AGEs), compounds produced in the body with excessive consumption of foods with a high glycemic index, such as white bread, sweets or cakes, and that cause inflammation and premature aging.
11. Helps fight anxiety
Apple contains pectin, a prebiotic fiber that serves as food for the beneficial bacteria of the intestine, contributing to the maintenance of the he alth of the intestinal flora, essential to combat and prevent anxiety.
12. Strengthens the immune system
By having good amounts of carotenoids and flavonoids, compounds with antioxidant and anti-inflammatory action, apples help protect and improve the functions of immune system cells against infections and avoid situations such as flu and colds.
13. Prevents asthma and rhinitis
Apple contains quercetin, a flavonoid with potent immunomodulatory action that strengthens immune system cells and inhibits cells that cause inflammation, helping to prevent asthma, rhinitis and bronchitis.
How to eat the apple
Apple is a fruit with a flavor that varies from sweet to sour and can be consumed raw, and preferably with the skin, or it can be consumed for dessert or breakfast.
In addition, the apple can also be used in preparations such as juices or salads and the fruit peels can also be used in the preparation of teas.
See with nutritionist Tatiana Zanin how to make dehydrated apples at home:
Nutrition Facts Table
The following table shows the nutritional composition in 150g, which is equivalent to an average unit of apple with and without peel:
150 g (1 medium unit) peeled apple
150g (1 medium unit) peeled apple
|96 calories||91, 5 calories|
|0, 3 g||0, 3 g|
|0, 75 g||0, 75 g|
|20, 1 g||19 g|
|3, 1 g||2, 8 g|
|6, 0 mcg||6, 0 mcg|
|39 mcg||37, 5 mcg|
|0.8 mg||0, 4 mg|
|10, 5 mg||7, 55 mg|
|210 mg||180 mg|
It is important to remember that in order to obtain all the benefits of apples, it is also advisable to maintain a balanced and he althy diet and to practice physical activities regularly.
He althy Apple Recipes
Apple can be used in he althy and quick recipes, such as tea, salads or vinaigrettes:
1. Apple Peel Tea
- Peels of 4 apples;
- 1 liter of water;
- 1 cinnamon stick;
- 1 tablespoon of lemon juice.
Wash well and peel the apples. Put all the ingredients in a pan. Let it boil for 10 to 15 minutes. Wait to cool, strain and serve.
2. Baked Apple with Cinnamon
- 4 apples;
- ¾ cups of water;
- Cinnamon powder to taste.
Wash the apples and place in a roasting pan with 3/4 cups of water. Place in the preheated oven and bake for approximately 30 minutes or until the apple is tender. Allow to cool, sprinkle with ground cinnamon and serve.
3. Green Apple Vinaigrette
- 1/2 piece of green apple;
- 1 tomato;
- 1 teaspoon chopped fresh ginger;
- 3 tablespoons diced hearts of palm;
- Juice of 1 lemon;
- 2 tablespoons of olive oil;
- 2 tablespoons of white vinegar;
- Fresh mint parsley to taste;
- 1 teaspoon of s alt.
Wash the apple, tomato and fresh herbs well. Cut the apple, tomato and heart of palm into cubes. In a bowl, place all the ingredients and mix well. Place in a jar and let it rest in the fridge for 1 hour and serve with toast or as a dressing for salads or meats.