15 health benefits of apples and how to consume them

The apple is a fruit that helps prevent cardiovascular diseases and diabetes, combat constipation, prevent premature aging and strengthen the immune system, as this fruit has good amounts of carotenoids and flavonoids, which are bioactive compounds with antioxidant properties.

In addition, apples are rich in fiber and have a low glycemic index, helping to prolong satiety and reduce the desire to eat throughout the day, promoting weight loss. See other foods with a low glycemic index .

There are different types of apples, 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. Apple peel can also be used to make tea.

15 Health Benefits of Apples

The main benefits of regular apple consumption are:

1. Prevents cardiovascular diseases

Apples are 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 attacks, atherosclerosis or strokes.

Furthermore, apples contain flavonoids and carotenoids, bioactive compounds with antioxidant action that prevent the oxidation of fat cells, helping to balance the levels of “bad” cholesterol, LDL, in the blood.

2. Prevents and balances diabetes

Apples contain good amounts of polyphenols, compounds with antioxidant action that protect pancreatic cells against damage caused by free radicals, improving the function of the hormone insulin and preventing insulin resistance and diabetes.

Because it contains a large amount of fiber, apples also reduce sugar absorption, promoting a balance in blood glucose levels. Check out other fruits that are rich in fiber .

3. Facilitates weight loss

Apples are rich in fiber and water that help prolong the feeling of satiety for longer, which reduces the desire to eat throughout the day and promotes weight loss.

Furthermore, apples are low in calories, making them a great option to include in weight loss diets.

4. Combats constipation

Apples contain cellulose, hemicellulose, lignin and pectin, fibers that help increase water absorption in the intestine, aiding in the formation and elimination of feces.

Furthermore, apples contain 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

Apples are rich in potassium, a mineral that facilitates the elimination of excess sodium from the body through urine, helping to balance blood pressure.

The antioxidants present in good quantities in apples also help maintain the health of the 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 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 and can help fight Helicobacter pylori, a bacteria responsible for gastritis, ulcers and stomach cancer.

7. Prevents cancer

The polyphenols present in apples have antioxidant and anti-inflammatory properties 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

Apples contain 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 for preventing cavities .

9. Prevents Alzheimer’s

Apples contain flavonoids, such as quercetin, which have antioxidant action, protecting the cells of the central nervous system 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 health .

10. Slows down premature aging

Because it is rich in antioxidants, apples are a great option for preventing damage caused by free radicals to the skin, preventing sagging and wrinkles.

Furthermore, the fibers present in apples prevent the formation of advanced glycation end products (AGEs), compounds produced in the body with the excessive consumption of foods with a high glycemic index, such as white bread, sweets or cakes, and which cause inflammation and premature aging.

11. Helps combat anxiety

Apples contain pectin, a prebiotic fiber that serves as food for beneficial bacteria in the intestine, helping to maintain healthy intestinal flora, which is essential for combating and preventing anxiety.

12. Strengthens the immune system

Because it contains 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 prevent situations such as flu and colds.

13. Prevents asthma and rhinitis

Apples contain quercetin, a flavonoid with a powerful immunomodulatory action that strengthens the cells of the immune system and inhibits the cells that cause inflammation, helping to prevent asthma, rhinitis and bronchitis.

14. Helps treat rheumatism

Eating apples every day can help alleviate the symptoms of gout and rheumatism, as this fruit has anti-inflammatory properties and contains vitamin C, helping to reduce pain and the amount of uric acid in the body, as well as preventing its accumulation in the body.

15. Combats fluid retention

Apples contain good amounts of water and potassium, providing diuretic properties that help eliminate fluids from the body, reduce swelling and cleanse the body.

How to consume the apple

The apple is a fruit with a flavor that varies from sweet to sour and can be eaten raw, preferably with the skin, or it can be eaten for dessert or breakfast.

In addition, apples can also be used in preparations such as juices or salads and the fruit peels can also be used to prepare teas.

Nutritional information table

The following table shows the nutritional composition of 150g, which is equivalent to an average unit of apple, with and without skin:

Components 150 g (1 medium unit) of apple with skin 150g (1 medium unit) of peeled apple
Energy 96 calories 91.5 calories
Proteins 0.3 g 0.3 g
Fats 0.75 g 0.75 g
Carbohydrate 20.1 g 19 g
Fibers 3.1 g 2.8 g
Vitamin A 6.0 mcg 6.0 mcg
Carotenoid 39 mcg 37.5 mcg
Vitamin E 0.8 mg 0.4 mg
Vitamin C 10.5 mg 7.55 mg
Potassium 210 mg 180 mg

It is important to remember that to obtain all the benefits of apples, it is also advisable to maintain a balanced and healthy diet and to practice physical activities regularly.

Healthy recipes with apples

Apples can be used in healthy and quick recipes, such as tea, salads or vinaigrettes:

1. Apple peel tea

Ingredients:

  • Peels of 4 apples;
  • 1 liter of water;
  • 1 cinnamon stick;
  • 1 tablespoon lemon juice.

Method of preparation:

Wash and peel the apples. Place all the ingredients in a pan. Let it boil for 10 to 15 minutes. Wait for it to cool, strain and serve.

2. Baked apple with cinnamon

Ingredients:

  • 4 apples;
  • ¾ cups of water;
  • Cinnamon powder to taste.

Method of preparation:

Wash the apples and place them in a baking dish with 3/4 cups of water. Place in a preheated oven and bake for approximately 30 minutes or until the apples are soft. Wait for them to cool, sprinkle with cinnamon powder and serve.

3. Green Apple Vinaigrette

Ingredients:

  • 1/2 green apple;
  • 1 tomato;
  • 1 teaspoon minced fresh ginger;
  • 3 tablespoons of diced hearts of palm;
  • 1 lemon juice;
  • 2 tablespoons of olive oil;
  • 2 tablespoons of white vinegar;
  • Fresh parsley and mint to taste;
  • 1 teaspoon of salt.

Method of preparation:

Wash the apple, tomato and fresh herbs thoroughly. Cut the apple, tomato and hearts of palm into cubes. In a bowl, place all the ingredients and mix well. Place in a jar and let sit in the refrigerator for 1 hour and serve with toast or as a salad or meat dressing.

 

Abbas Jahangir

I am a researcher and writer with a background in food and nutritional science. I am the founder of Foodstrend.com, our reputable online platform offering scientifically-backed articles on health, food, nutrition, kitchen tips, recipes, diet, and fitness. With a commitment to providing accurate and reliable information, we strive to empower our readers to make informed decisions about their health and lifestyle choices. Join us on Foodstrend.com's journey toward a healthier and happier lifestyle.

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