Apples: Properties, Health Benefits, and Culinary Uses

Renette, golden, annurche, stark: the varieties of apples There are so many of them. And they give us, all year round, a simple fruit, often inexpensive, and very versatile for its many uses in the kitchen. But first of all a fruit that is a panacea, an authentic concentrate of benefits and property useful for our health: the mela, in its various varieties, is truly unique. It helps you lose weight. It protects the heart. It lowers bad cholesterol. It combats constipation. It rejuvenates the skin. It helps detoxify the liverThanks to the fiber, vitamins, and antioxidants it contains, as is also known in popular wisdom that sums it all up in the famous saying "An apple a day keeps the doctor away." And it's not just a popular proverb, but a reality, as we can see from the most important benefits that come from this fruit.

Index of topics

Nutritional values

Apples are rich in water (80%) and fiber (13%), which help our body eliminate waste through the intestines. They also stimulate diuresis and, through this physiological process, contribute to better detoxification of the body. This is why apple juice apples It is often used in slimming diets. A common apple weighs 242 grams and provides 126 calories: a great value for using it as a snack when hunger pangs hit during periods when we are trying to lose weight.

Benefits

The benefits of apples, thanks to their properties, affect our entire organism: the digestive system, the cardiovascular and immune systems and even the respiratory system, as they protect from disorders such as asthma. According to several studies le apples, thanks to their polyphenol content, are able to fight aging and also allow a good prevention of oncological nature. But let's take a closer look the greatest benefits with apples.

They aid digestion

Apples help protect the stomach (thanks to pectin, which provides a protective coating on its walls when it's irritated, and is a sort of fertilizer for intestinal flora); they also protect the intestines and purify the blood. Apples are almost completely free of fat, while vitamins B1, B2, A, and C are abundant, making them an easily digestible food, suitable for children and the elderly. A study published in PLoS medicine, the researchers came to the conclusion that, thanks to the fibres contained within them, the apples slow down the digestion, They help you feel full and, over time, reduce weight gain. In short, an apple a day before going to the doctor's office sheds pounds. Even for children.

They combat constipation and stop diarrhea

Apples are recommended for gastroenteritis and diarrhea, and unlike other fruits, they don't ferment in the intestine, so they can be eaten after meals. Apples are a true gentle laxative, gently aiding the intestines with a refreshing and protective effect on the mucous membranes. For example, for those suffering from constipation Baked apple is an excellent remedy.

Lower cholesterol

Another substance that apples are very rich in is quercetin, a flavonoid with antioxidant and anti-inflammatory effects. A study by the University of Reading and the University of Edmund Mach Foundation, published on theAmerican Journal of Clinical Nutrition, proves that two apples they lower it every day thehypercholesterolemia of 4 percent. The same goes for triglycerides.

They tone the nervous system

Le apples They are rich in antioxidants, such as quercetin, which help reduce oxidative stress. Oxidative stress is a condition in which free radicals damage cells, including neurons, and can contribute to neurodegenerative disorders such as Alzheimer's. Furthermore: apples contain vitamins such as C, which plays an important role in protecting the nervous system, and also some B vitamins, which are essential for brain function. apples, especially those with the peel, contain compounds that may have anti-inflammatory effects, reducing inflammation in the brain and nervous system.

They are good for your teeth

Chew the apples can stimulate the saliva production, which helps reduce plaque and protect teeth from bacteria. In addition, the water contained in appleshelps maintain moisture in the mouth.

They make the skin shiny

Le apples they are allies For beauty and skincare, they act as a tonic for the lymphatic system and stimulate cell renewal of the epidermal tissue. Thanks to the vitamins and minerals with restructuring, nourishing, and anti-aging properties, apple extracts help regenerate the skin, making it instantly radiant.

The effect on blood sugar

Soluble fiber, particularly pectin, can help reduce blood sugar spikes after meals, making apples a great choice for people with diabetes or for those trying to keep blood sugar levels stable.

They purify the fabrics

Vitamin C, present in this fruit, protects blood microcirculation and is essential for the formation of collagen, the "cement" of connective tissue, found in the deepest layer of the skin. The acids, on the other hand, have a mild anti-inflammatory, purifying, and protective effect. The pectin contained in apples It is important to eliminate toxins accumulated in the body.

They prevent acne

In particular the vinegar of apples, derived from the fermentation of apples, has a really beneficial effect on the known skin condition like acne, as two spoons of this "nectar" (which must always be diluted in water) are enough to eliminate the skin infection and the related symptoms, such as the inflammation and swelling that appear on the face.

How to eat them apples

In general, the apples they should be eaten raw. In the morning for breakfast, but also, if you prefer, for lunch or dinner. It's not a fruit that risks sticking in the stomach. The apple, perhaps accompanied by a hot drink, is also an excellent afternoon snack. And it's recommended by the doctor, in its cooked version, when we have stomach problems or during the seasonal flu. As we've said and explained, the apples raw, if possible, it is preferable to eat them with the whole peel. Finally, the apples are an essential ingredient in a number of dessert recipes.

Why it's better to eat apples with the peel

Never as in the case of the apples, the advice is to eat the fruit with the whole peel, Obviously, wash well under running water. The fiber in the peel can help improve digestion and keep cholesterol levels under control.

Another extremely important molecule possessed by the apples, fisetin, is concentrated in the peels.

How to preserve them apples

Apples are harvested almost year-round (the only month when they're scarce is June), so they can always be picked fresh and in season. If you consume them within a few days, keep them in the open air (only in summer do they go in the fridge)If you store them in the refrigerator, they go in the crisper drawer, where they can last up to a month. Low temperatures slow down the production of ethylene, a gas that makes the apples even after harvest.

Controindicazioni

Le apples They are such a healthy food that it is difficult to identify any contraindications. But some things should be taken into consideration. apples, especially the more acidic ones, could irritate people with stomach acid problems or gastroesophageal reflux disease (GERD). In this case, the apples They can cause heartburn or discomfort. Pectin can also cause bloating, gas, or diarrhea in some people, especially if consumed in large quantities. People with irritable bowel syndrome (IBS) or other gastrointestinal conditions may experience discomfort after eating. apples. Infine, le apples contain natural sugars, which can be problematic for those with diabetes or trouble managing blood sugar levels. Although the sugar content of apples While it is relatively low compared to other fruits, it is still important to monitor consumption if you suffer from these conditions.

Apples: Benefits, Properties, and Culinary Uses