the phrase “an apple a day keeps the doctor away” is not just a popular adage that grandmothers and mothers repeated to us to make us eat some fruit as children, but it has an indisputable empirical and scientific foundation . Human nutrition uses macronutrients (carbohydrates, proteins and fats) and micronutrients which include biologically active substances such as vitamins and minerals. Polyphenols found especially in fruit and vegetables are also important.
Polyphenols: what they are and what they do
They have a powerful antioxidant activity that defends us from free radicals, unstable molecules that attack cellular structures and in particular DNA with oxidation mechanisms, causing damage to the genetic heritage.
Polyphenols are important natural substances that play a fundamental role in regulating the effect of free radicals by making them stable, thus preventing damage to cell membranes and also hindering many of the tumor processes.
They are contained in large quantities in wild berries such as blueberries, strawberries, blackberries and raspberries and in cultivated ones, among which the first place certainly goes to plum immediately followed by apple, peach, pear, kiwi, papaya and, finally, from the banana.
Recent studies have shown that the apple has, especially in the peel, the highest concentration of that class of polyphenols, which show an antitumor action. Additionally, polyphenols have anti-aging properties and are important in the prevention of cardiovascular disease. A good contribution of apples to the functioning of the heart is also due to the level of magnesium present in this fruit.
Unpeeled apples also have high concentrations of pectin, a soluble fiber that can help keep cholesterol levels under control and protect intestinal flora.
What elements do apples contain?
Apple is a food rich in nutrients and fortunately it is very present in ours supply: just think that in Europe alone about 20 kg of apples are consumed every year, or more than one apple a day. On average, its weight corresponds to about 240 grams and provides just under 130 kcal.
It is one of the most suitable fruits for breakfast, for a snack or to be taken after a plate of pasta, for example, thanks to its characteristics: it is in fact a source of vitamins, minerals and fibers, very useful for the well-being of the organism of large and old.
Recent research has documented that some apple varieties, the oldest and the mountain ones, contain a much higher quantity of polyphenols. The Renetta apple, typical of the Val di Non, has a particularly interesting profile for health aspects being in first place for the antioxidant capacity due to the total polyphenols it contains. Another very famous apple from the Val di Non is the Golden quality which in 2003 even obtained the DOP recognition
It is clear that it is really very simple to effectively protect our health even just by exploiting the properties contained in a fruit which, among other things, is easily available in nature and in every season . The varieties of apple are really many, there are even more than a thousand .
L ‘ folic acid (vitamin B9) present in the apples, such as in cereals, is a vitamin valuable that assumes exclusively through the power supply and is not produced by the body. Its intake helps the normal production of red blood cells and therefore prevents the various forms of anemia. It also helps prevent fetal malformations and is therefore highly recommended during pregnancy. In addition to folic acid, the vitamins that apples are rich in are: vitamin B1 , riboflavin (vitamin B2); the niacin (vitamin B3), the vitamin A and vitamin C. The minerals found in apples are the sodium , potassium, iron , calcium , phosphorus and zinc . A true concentrate of good health that brings a series of inestimable benefits to our body.
In weaning
Mothers use apples as one of the first foods to start weaning their babies from the fourth or fifth month of life. Together with pear, thanks to its calories and nutritional values, it is the first fruit that babies can take; for the others, in fact, they will have to wait for the completion of the first year. The choice of apple is conditioned by the fact that it is the least allergenic and most digestible food and also carries out a protective action on the mucous membranes of the digestive system thanks to the B vitamins. Generally, it is preferable to use baby food (nothing forbids you to prepare them at home if you have a food processor and … time) which have the velvety consistency of puree, ideal for the child who will have to gradually face the transition from milk to solid food.
The apple, grated or pureed, will be the next step because, with its taste fresh and sweet , it will stimulate the first taste sensations , avoiding the addition of sugar. Instead, it is advisable to add a drop of lemon which helps the absorption of iron present in food. Also try a delicious apple juice – the mild and refreshing flavor is sure to please.
The most recommended apples during weaning are the red Gala apples . Once the child is ready to go from baby food to fresh fruit, in addition to grating them, you can cook the apple both in water and steam and you can make him enjoy it warm or even fresh, without ever leaving it too long in the refrigerator. When the weaning time is far away, you can provide for the daily intake of all the fruit properties with Frùttolo Go, fruit pulp enclosed in a very practical and safe package also to take out to the park, to drink after sport, from keep in your bag for when your child asks you for something good and greedy. He will be happy and you rest assured that you have satisfied him with a good product. And if we talk about children, the apple pulp also has a high healing and disinfectant power, so it will be perfect for the classic peeling that your little ones will inevitably collect while growing up. It will be important to continue to educate children on the daily consumption of apples because, in addition to its nutritional values, they contain quercetin, an excellent antioxidant that helps the development of memory. In addition to supporting eating habits in a healthy way and contributing to the well-being of the child, they will therefore be a great ally in the study.
Finally, apples do not contain salt and there is no trace of saturated fatty acids in them: this is why we often find them in the lists of the most recommended fruits even for the little ones.
Each apple has its own purpose
The properties of this prodigious fruit are innumerable. The malic acid and citric acid contained in the apple promote digestion by keeping the acidity of the stomach constant . When cooked, it has laxative properties that act naturally on the body thanks to the fibers and pectin. On the other hand, eaten raw, it has an astringent effect.
In case of colitis , the most suitable type of apple is the fuji apple , very juicy and tasty which, thanks to the pectin that the peel contains, fights irritation of the intestinal mucosa and facilitates the transit in case of constipation and slows it down in case of dysentery. No, we are not talking about a medicine, but a juicy and greedy fruit that you find in the supermarket or in the small neighborhood shops.
Eating an apple can also prove to be a real beauty treatment for those who want to combat wrinkles and cellular aging. The annurca apple is the most used in natural cosmetics. This is a typical variety of Campania and has a toning and moisturizing power for the skin. You can blend an apple with lemon juice and a teaspoon of wheat germ oil, but don’t eat it! Apply it on your face and let it sit for 15 minutes, then rinse with a cotton pad soaked in warm water. The effect will be a bit like the cucumbers on the eyes that we are used to seeing in old American films of the 1950s, but the result will be real. Even the slices of raw apple, applied on the face for about 45 minutes, will do well and will have a tonic and refreshing effect.
If you like DIY in cosmetics, you can make a body perfume with red apple and brown sugar at home. Just boil water and brown sugar in a saucepan, add the apple peel and leave to infuse. When it has cooled, filter the liquid and put it in a spray bottle to always have your natural perfume at hand to take to the office, to the gym or simply in your bag for when you want to smell a good perfume that tastes of nature and health.
Another apple that, thanks to its composition, has a marked anti-wrinkle action is the yellow apple while its high quantity of carotenoids promotes night vision. The sour taste of green apple also confirms the presence of vitamin C and antioxidant organic acids that fight aging.
This little wonder is not spared and its beneficial effect also contributes to lowering blood pressure because it hinders the formation of bad cholesterol, LDL, while favoring that of good cholesterol, HDL. Heart and veins find a great ally in the stark apple , which contains antioxidants that are very useful in preventing cardiovascular diseases.
The apple has a low intake of fats and sugars and for this reason it is also indicated in slimming diets . The red apple , rich in pyruvate, helps to dissolve and eliminate fat and to promote weight loss which must, however, always be associated with a healthy fitness activity. Furthermore, being composed of 85% water, the apple promotes the sense of satiety with a reduced caloric intake where the only sugar contained is fructose which has a very low glycemic index. Another very useful variety for fighting obesity is the Granny Smith apple which, especially if consumed with the peel, promotes the growth of bacteria. good which protect the colon and fight toxins, eliminating fat.
In the collective imagination, the apple is associated, thanks to an old advertisement, with healthy mouth and teeth. In fact, if we massage the peel of the apple on the teeth and gums , it will help fight the yellowing caused by many substances that, on a daily basis, threaten their white and healthy appearance.
Most of the beneficial properties of the apple are contained in the peel , as also evidenced by the content of polyphenols . For this reason it is recommended to consume the apple with the peel and, to be able to do it in complete tranquility, for us and for our families, it is advisable to choose apples from organic farming which, fortunately, are now found very easily. It is important to remember that the vitamin C contained in apples, as happens for fruit and vegetables in general, degrades when it comes into contact with heat and, for this reason, the ideal is to consume them raw and just picked .
In the kitchen, the healthy and nutritious contribution of apples can be exploited thanks to the many recipes that involve their use and in many ways that enhance their flavor. Apart from the delicious cooked apples that we eat especially when we have the flu, but which are also delicious as a dessert after a family dinner, this precious fruit is the protagonist in the preparation of desserts such as tarts, strudels, pancakes and puddings. Grandma’s apple pie remains a great classic in the memory of young and old alikesnack they stopped and stopped any game to enjoy this delight.
As for calories: on average for 100 grams of apple pie we take about 260. Obviously the energy value changes according to the ingredients and the recipe that you decide to follow: for example, if you decide to make the cake even more delicious. of apples by adding chocolate, it is clear that the total calories will vary depending on how many mg of the unscheduled ingredient you have used.
Apples are also used to give an extra touch to meals outside the home, to enrich seasonal salads, to refine foods in a simple way, thus varying the diet in which juices and centrifuged also find their place. In supermarkets we find very useful products, such as sachets of dried fruit , including apples without peel and seeds, which are perfect to take with us when we play sports , together with apple juice which is a concentrate of energy. Particularly delicious and tasty are the Frùttolo Go! Apple-flavored fruit pulp for consumption away from home. 100% fruit, has no dyes or preservatives and thanks to its practical packaging it will be adored by children who will be able to drink it and close it easily without the help of parents!
The varieties of apples are, as we have seen, very numerous , and their nutritional values are very high . It is increasingly important to their consumption in the daily diet and an invitation to consume comes from all the experts in nutrition that fit the ingredients that help us to maintain a regime food in the full respect and protection of our body. An organism that finds in this small fruit, a daily ally useful for fighting small and large health problems that can occur. An inexhaustible source of benefits brought to our well-being with taste and sweetness.
