Properties of apple: anti-cancer effect and cholesterol-lowering

The richness in fiber, vitamins, antioxidant molecules and beneficial properties such as anti-cancer, hypoglycemic, prebiotic and anti-inflammatory properties, make the apple the perfect ally for daily well-being.

So let’s discover all the properties of the apple and its benefit

Low in calories and rich in properties, the apple is the fruit of the apple tree ( Malus domestica ), native to Central Asia.

To date it is among the most widespread and cultivated fruits in the world, so much so that it is the most consumed in our country where it is present with about 2000 varieties.

Among the most common apple varieties we find the fuji apple (reddish, sweet and very juicy), the red apple (among which we find the royal gala, very common in our territory, it can be tasted both raw and cooked, it has a sweet and aromatic flavor), yellow apple (in this category we find for example the golden delicious, appreciated for its crunchiness and its sweetness), green apple (also called granny smith, it is ideal for the preparation of juices or centrifuged and lends itself well to cooked apple-based preparations) and rennet apple (this variety has a slightly flattened shape, with yellowish skin and dark spots, very common in South Tyrolean cuisine).

Rich in nutrients such as fiber, vitamin C, antioxidant molecules, low glycemic index and low in calories (about 52 Kcal / 100gr), the consumption of apples confirms the saying that

“An apple a day keeps the doctor away”.

Let’s see why.

Apples: calories and nutritional values

Apples are mainly composed of carbohydrates and water, are rich in simple sugars (such as fructose, sucrose, and glucose) but have a low glycemic index, 36, and this is certainly due to the good fiber content.

A single medium-sized apple provides about 95 calories but contains 4 grams of fiber, which is 1/6 of the recommended daily allowance.

Taking the right amount of fiber daily is essential for several reasons: reduction of intestinal transit time and increase in fecal volume, increase in satiety, reduction of total and / or LDL cholesterolemia, reduction of blood sugar and / or post-prandial insulin.

Nutritional values ​​per 100g of apples: Water 86 g kcal 52 Proteins 0.3 g Fats 0.2 g of which saturated 0.03 g Carbohydrates 13.8 g of which sugars 10.4 g Fiber 2.4 g Vitamin C 4, 6 mg Glycemic index 36 Cholesterol 0 g Potassium 107 mg Phosphorus 11 mg Choline 3.4 mg.

Apples: nutritional properties

The apple contains several vitamins (B1, B2, B3, Folate, Vitamin A and Vitamin C) and minerals (sodium, potassium, iron, calcium and magnesium).

Among these, the components most present in the fruit are vitamin C and potassium.

Let’s see them in detail:

Vitamin C: Also known as ascorbic acid, vitamin C is a very powerful antioxidant that is very common in fruit.

Represents an essential co-factor in the synthesis of proteins and hormones, contributes to the protection of cells from oxidative stress, to the normal function of the immune system, even during and after intense physical exercise, to the formation of collagen (with a structural role in blood vessels, bones and skin), energy metabolism, nervous system function, reduction of fatigue and increases the bioavailability of dietary iron;

Potassium : is the main mineral in apples, involved in several important physiological processes such as the transmission of nerve impulses, the hydro-saline exchange at the cellular level, the contractility of smooth muscles (such as blood vessels) and striated ones (such as muscles skeletal), the release of secretions and secretions by endocrine cells and exocrine glands (these are glands that pour their secretion outside the body or in cavities communicating with the outside such as sweat, lacrimal and salivary cavities) and regulation of blood pressure.

There are also various substances that give the apple antioxidant properties.

Among these we find in good quantities quercetin (anti-inflammatory, anti-viral, anti-cancer and anti-depressant role), catechin (famous for its presence in green tea, it acts by improving brain and muscle functions), acid chlorogenic (also present in green coffee, useful in reducing blood sugar and promoting weight loss).

Another component present in apples (especially in the peel) is malic acid , an anti-inflammatory and antioxidant substance which, according to various studies, would also help prevent cardiovascular diseases.

Apples: health benefits

Let’s see below the main properties of the apple and the benefits of regular consumption of this fruit:

Apples promote weight loss

Thanks to the richness in fibers and the low caloric intake, apples are the ideal ally to keep us fit.

Apples control blood sugar and prevent diabetes

Responsible for this extraordinary property are not only the fibers but also the action of the antioxidant molecules that seem able to slow down the digestion of sugars, so that they are absorbed more slowly;

Lowering cholesterol and preventing heart disease

There are several studies that show how the daily consumption of apples leads to a reduction in total cholesterol levels and consequently to a reduction in the accumulation of atherosclerotic plaques.

The action seems to be mediated in particular by pectin, the soluble fiber that apples are rich in.

Anti-cancer effect of apple

The phytonutrients contained in apples would be able to protect the body from the development of lung, breast and colorectal cancer.

In particular, the action seems to be mediated by fisetin which would cause apoptosis (programmed death) of cancer cells.

Prebiotic action

Apples contain pectin, a type of soluble fiber that acts as a real prebiotic, nourishing and promoting the growth of positive bacteria present in the intestine, maintaining intestinal regularity and improving intestinal irregularities such as constipation and / or dysentery.

Anti-asthma effect

Among the properties of apples we also find lung benefits.

According to some studies, in fact, the antioxidants present in apples are able to protect the lungs from oxidative damage.

Quercetin in particular would help regulate the immune system and reduce inflammation.

Apples: some tips on how to use them

Apples are very versatile in the kitchen and can be eaten raw, cooked, dried, in the form of 100% juices, but it is good to remember that the peel should never be discarded, as it represents a true concentrate of molecules with beneficial action for our well-being such as quercetin and anthocyanins.

But, to avoid pesticides and bacterial contamination, it is good practice to choose organic apples and in any case wash them well under running water before use.

Apples are also a great ingredient for making extracts or juices.

For example, try a delicious juice prepared with an apple (of the granny smith variety):

Ingredients:

2 medium carrots, a small piece of fresh ginger and the juice of half a lemon .

-> Find out all the benefits of ginger and how to use it

-> All the benefits of Lemon and how to use it!

Finally, remember that apples are an excellent ingredient for making jams .

How to make apple jam

Apple jam is a delicious and simple jam to enjoy on rusks and perfect for filling cakes and pies.

It is not necessary to use quince, floury red apples are fine too, as in this recipe, and you can choose to use cinnamon and star anise if you like them.

-> Properties of cinnamon: a bark with precious components

-> Properties of star anise against cough and bronchitis

Some replace it with a little ginger , others add nothing. For the rest, just a few steps are enough to make an easy and tasty jam.

Preparation:

Wash the apples under running water. Peel them with a knife or potato peeler. Cut them into cubes and collect them in a pot with high sides.

Add a squeeze of lemon to prevent the apples from turning black. Stir with a spoon, add the brown sugar and leave to macerate for at least 30 minutes.

Stir again and add some water. Start cooking over low heat with the lid on.

Turn frequently and remove the skimmer if it forms on the surface. After about an hour of cooking, blend with the blender and cook a little longer.

After sterilizing the jars and checking the consistency of the jam, pour the boiling jam into the glass and turn over to create the vacuum.

Tips

To have a good apple jam it is always better to macerate the apple wedges with brown sugar for at least 30 minutes before cooking.

If you love jam with pieces of fruit, do not blend the mixture and let it cook for the required time.

You can use all the qualities of apples to make jam.

It may happen to find the jam hard and sticky, once put in jars: this happens if it overcooks.

To verify the correct cooking of the jam, test the saucer: it must be a little gelatinous and slide off the plate.

If it does not slip, it means that it is overcooked: in this case dilute it with a little water.

To recover a hard and sticky jam, once the jar has been opened, heat it in a bain-marie and, as soon as the jam has softened with the heat, dilute it with a little water.

variants

There are many alternatives to enjoy apple jam: the classic combination for winter is with pears .

storage

Apple jam can also be stored for a year if you have followed the procedure for sterilizing the jars.

Apple pie with oil and yogurt

The ingredients list for this apple pie recommended by our PlantandSecrets nutritionist is quite short:

Wholemeal and almond flour , oil, a little sugar, yogurt, an egg, cinnamon and… 1 apple!

-> DISCOVER ALL THE BENEFITS OF SWEET ALMOND AND HOW TO USE IT

The dough is, therefore, without butter. We used oil instead, alternating between delicate extra virgin olive oil and peanut oil . See for yourself which one to choose based on your availability in the pantry.

-> Peanuts: properties and benefits for the cardiovascular system

As flour we have prepared a mix of wholemeal and almond flour . The latter can be obtained by simply blending the almonds in the mixer until you get the finest grain possible.

Two jars of white yogurt are envisaged, we at PlantandSecrets opted for the lactose-free one to avoid intolerances. You can also use that of white soy, now there are many on the market without added sugars!

However, the recipe cannot be transformed into vegan because among the ingredients there is an egg.

The ingredients, as you can see, are easy to understand and combined together they create a quick recipe perfect for breakfast or a delicious snack.

The cake is soft, sweet at the right point, and is made moist by the cinnamon- spiced apple cubes .

INGREDIENTS

145 g wholemeal flour
30 g almond flour
1 apple
1 egg
25 g wholemeal sugar
240 g white yogurt, (equal to about 2 jars)
20 ml evo or peanut oil
1/2 sachet baking powder
Cinnamon
juice of 1 small lemon

Baked apples au gratin

A very simple dessert to prepare, perfect for any occasion.

You can serve it alone or accompanied by CREAM INGLESE or even better lukewarm with GELATO ALLA CREAM .

Ingredients

4 Apples
50 g Sugar
50 g Raisins
50 g Pine nuts
50 g Walnuts
1 tsp Cinnamon powder
for topping
2 tablespoons Sugar
1 tablespoon Breadcrumbs
25 g Butter

Preparation

Remove from the oven the baked apples au gratin and serve them with ENGLISH CREAM or warm with GELATO ALLA CREAM.

WHICH APPLES TO BUY

For this recipe, our PlantandSecrets nutritionist recommends buying rennet apples or golden apples but if you have others, they are fine.

HOW THEY ARE PREPARED

Peel the apples, cut into wedges, remove the core and then cut the apples into cubes or slices.

Put the apples directly into the baking dish together with the raisins, pine nuts, coarsely chopped walnuts, sugar and cinnamon and turn with the spoon so that all the apples are well seasoned.

Spread the seasoned apples across the pan, sprinkle the surface with breadcrumbs, sugar and flakes of butter.

Bake the apples in the oven au gratin for 20 minutes at 180 ° until a golden and caramelized crust has formed.

OPTIONS

If you want you can not put the cinnamon.

You can add some cloves.

You can add two tablespoons of liqueur.

You can add grated orange or lemon zest .

-> Discover all the properties and benefits of Orange

storage

Baked apples au gratin can be kept in the fridge for two or three days. You can heat them in the oven or microwave or eat them cold.

Apple pancakes

Perfect for Carnival and perfect for any occasion. Here are the ingredients and tips on preparing apple pancakes:

Preparation

For the batter (doses for 6 people):

flour 200 g

egg 1 n

spoons of olive oil 2 n

spoons of brandy 2 n

pinch of salt 1 n

For the batter, dissolve the sifted flour in a bowl with the oil, salt and just the yolk.

Beat with a whisk, then pour in the lukewarm water, as much as you will need to obtain a fluid batter (about 1.5 dl).

Let it rest for half an hour, then add the whipped egg white.

For the apple beignets (doses for 6 people):

rennet apples 1 kg

flour for sprinkling

sugar

shot of Calvados 1 n

fry oil

For the pancakes, core the apples with the appropriate tool, then peel them and cut them into slices horizontally, so that each one has a hole in the center.

Arrange the slightly overlapping slices on a large plate, sprinkle them with a veil of sugar, then sprinkle them with Calvados.

Cover the plate with aluminum and let the apples steep for an hour.

After the necessary time, drain the apples, pass them in a veil of flour, then dip them a few at a time in the batter.

Heat abundant oil in a large iron or non-stick pan, or in the special frying pan with high sides and removable basket.

Drain one slice of apple at a time and dip it in hot oil.

Brown the pancakes on both sides, then drain and pass them to lose the grease on absorbent kitchen paper.

Finishing and presentation

Arrange the apples on a large plate, then keep them warm in the oven first turned on and then turned off, while frying the others.

After frying, sprinkle the pancakes with sugar and serve hot.

Apples: contraindications and potential negative effects

Apples have no particular contraindications.

They are generally a well-tolerated fruit, however they can cause some problems for people who are particularly sensitive to FODMAPs, the short-chain carbohydrates that some people are unable to digest causing bloating, gas production, stomach cramps, diarrhea or constipation.

In addition , apples also contain fructose which can be problematic for people with intolerance to this sugar.

Curiosity

You have probably noticed that a few minutes after peeling an apple, its pulp becomes dark.

It is an oxidative process mediated by an enzyme, polyphenol oxidase, activated by oxygen and which normally does not pass through the peel.

In case of bruises or cuts, the lesion allows oxygen to pass into the surrounding area and at that point the apple darkens.