“An apple a day keeps the doctor away” is an Anglo-Saxon saying that translates as “An apple a day keeps the doctor away.” Is it true that an apple a day keeps the doctor away? Is this fruit really that healthy? What are all the benefits of eating apples ? Do different varieties of apples offer the same properties?
Apples are known for being satiating, improving gut health, preventing cardiovascular problems and even clearing our minds and promoting energy and activity. How much truth is there in this? Are there other benefits to eating apples?
INDEX
Types of apples
9 benefits of apples
Who should eat apples frequently?
Conclusion
Types of apples
There are many types of apples and although their properties and benefits are almost identical, their flavour, texture and colour are not so similar. Therefore, it is important that you know them so that you can incorporate them into your dishes more successfully. There are apples for breakfast, apples for dessert, for salads...
Fuji: The Fuji apple is one of the most common and popular apples in supermarkets, due to its sweet, honey-like taste. Its color is red and pink.
Pink Lady: Pink Lady has a very soft and characteristic pink colour that merges in some areas with a greenish yellow. In general it is not eaten as a dessert, but rather in cooking, for example, to accompany salads.
Granny or Granny Smith: This is the most acidic apple and its skin is a deep green. They are crunchy and refreshing. If you want to start the day with energy, they are a good option. They can also be used for desserts and in dishes.
Gala or Royal Gala: This red apple is known for its ridges from top to bottom. They are good raw and baked and are also very popular.
Golden: Like the previous variety, it is very bright, hence its name. It is perfect as a dessert and also for making apple pies.
Apples: Golden
9 benefits of apples
In addition to their flavor and the many varieties that can be found, apples offer countless health benefits thanks to the fact that they are antioxidants and have phytochemical substances, among which quercetin stands out , which helps with cardiovascular and inflammatory problems among many others.
Eating apples is beneficial for health, as long as they are consumed in combination with a healthy diet and a healthy lifestyle.
Below are the main benefits of eating apples:
Strengthens the immune system
This is one of the most well-known benefits: apples improve your immune system. This is due to the large amounts of carotenoids and flavonoids that have an antioxidant and anti-inflammatory action, which improves the cells of the immune system and helps them fight infections, diseases…
Improves brain function
One of the flavonoids contained in apples, as mentioned above, is quercetin, which is both an antioxidant and an anti-inflammatory. This has many different benefits for our body and different consequences; one of them is that it helps protect the cells of the entire central nervous system, which fight against free radicals (which are so harmful) and thus prevent inflammation of the brain. As a result, it is possible to prevent Alzheimer's or, better said, delay it, and also improve memory.
Helps to solve intestinal problems and stomach pain
This is another of the benefits of apples for which they are well known. In fact, it is common that when a person or a child has a stomach ache or severe discomfort, they eat apples without this food damaging the stomach.
But how much truth is there in this? Apples contain various fibres, one of which is called pectin, and they help relieve stomach pain, the symptoms and discomfort of gastritis, and if consumed frequently, they also relieve gastric ulcers.
Also, the catechins and carotenoids in apples help fight Helicobacter Pylori, which causes gastritis, ulcers, and more.
And of course, thanks to cellulose, lignins and other fibers, which help the absorption of water in the intestine and therefore prevent slow transit, as it helps the formation of feces.
Prevents diabetes (or helps control it)
Did you know that apples protect your pancreas? Apples contain polyphenols, which are antioxidants and protect certain cells in the pancreas that are responsible for producing insulin.
This hormone (insulin) is what maintains the correct level of glucose in the blood and is therefore necessary to prevent type 2 diabetes .
On the other hand, since it has a lot of fiber, apples help prevent the sugar in food from being absorbed so quickly, thus controlling blood sugar.
Protects against cardiovascular diseases
Another benefit of eating apples is that they protect against cardiovascular diseases thanks to the pectin fiber, which reduces the absorption of fats from some foods that, if consumed in excess, eventually cause cardiovascular diseases such as myocardial infarction.
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You may be interested in: The benefits of raspberry
Fight against asthma
This is one of the lesser-known benefits of eating apples. Apple quercetin, which is an antioxidant, prevents so-called oxidative damage to the organs of the respiratory system and also prevents their inflammation. Thus, by frequently consuming apples, it is possible to avoid and prevent diseases such as asthma, bronchitis and rhinitis.
Avoid cavities
Another very popular benefit of apples is that they help prevent cavities. You could say that they keep the doctor and specifically the dentist away, because thanks to their malic acid, they increase saliva production in the mouth and thus reduce the proliferation of bacteria.
These bacteria are primarily responsible for the formation of plaque on teeth, which over time and without proper care turns into tooth decay.
It can prevent some types of cancer
This is one of the best benefits of apples, although for it to be effective, apples must be consumed frequently. They should be a regular part of your diet.
Free radicals are one of the main causes of cancer. They are found in many foods, especially processed and ultra-processed foods. To combat them, the best thing to do is to reduce the oxidation and inflammation they cause in cells. And for this, there is nothing better than apple polyphenols with their antioxidant and anti-inflammatory properties to prevent different types of cancer.
It is considered “anti-aging”
The apple is considered a very powerful anti-aging food . Again, the reason is that thanks to its antioxidants it fights free radicals that affect the skin and thus combats sagging, wrinkles and provides flexibility and shine.
In addition, it combats high glycemic index foods such as white bread or cakes, which are one of the main causes of premature aging.
Who should eat apples frequently?
It is recommended that everyone eat apples regularly. They can be eaten throughout life, from when they are introduced into the diet of babies at 4 or 6 months of age with complementary feeding, until old age. Eating apples is never harmful, although it is true that not everyone would benefit from eating an apple a day, as its benefits depend on other factors.
Who is not good for eating apples? People with gastrointestinal problems and ulcers may not always be well advised to eat apples, although only very acidic apples such as Granny Smith can be harmful to them and only if they are eaten on an empty stomach. Like any acidic food, it can cause swelling and irritation of the mucous membranes.
However, taking them on an empty stomach from time to time will not worsen your health, but you should avoid doing it daily.
This is the only exception why apples might not be beneficial. For all other people and all types of apples have wonderful properties and benefits at any time of the day.
And when is it good to eat them?
Apples can be eaten at any time of day, and of any variety you like. You can also eat them fresh, roasted, cooked... and you can eat them in savoury dishes such as salads, or in sweet dishes, such as apple pie. In any case, the best option is to eat the fruit uncooked.
An apple a day is often recommended to improve memory and concentration. In addition, eating fruit on an empty stomach, especially in juice, is very healthy.
You can also eat it as individual pieces of fruit for breakfast, snacks or dessert. And of course, you can include it in lunches, dinners and elaborate desserts such as: salads, apple compote, chicken and apple recipe, apple pie, apple and cinnamon puff pastry, baked or caramel apples…
Conclusion
There are many benefits of eating apples: they take care of your stomach, prevent cancer, are anti-aging, improve memory… In addition, you can choose the type of apple you like to continue taking care of yourself, there is a huge variety and depending on their flavor or texture you can combine them in different dishes. There are more options than eating them as an individual piece of fruit.