"An apple a day keeps the doctor away"
- Welsh proverb.
What do you do when your lovely neighbours give you a selection of beautiful apples from their farm? Make Apple Strudel of course! And apple sauce, and apple pie....or you could just eat them as is!
Apples are mentioned in many religions and myths as a mystical and forbidden fruit and are symbolic of love and sexuality. This controversial fruit is however extremely good for your helath.
Here is the low down on this healthy snack:
A collection of research studies suggests that apples may well be one of the most healthy foods for you to include in your daily diet. Some of the results of these studies mention that apples:
are extremely rich in important antioxidants flavanoids, and dietary fiber (which prevents the development of certain diseases and amount of bad cholesterol in your blood from rising).
are high in phytonutrients and antioxidants which may help reduce the risk of developing cancer(especially breast cancer), hypertension, diabetes and heart disease.
The researchers found that including apples in your daily diet may protect neuron cells against oxidative stress-induced neurotoxicity and may play an important role in reducing the risk of neurodegenerative disorders such as Alzheimer’s disease.
regular intake of apples is also linked to a lower chance of thrombotic stroke.
lowers the levels of bad cholesterol
helps prevent obesity (especially granny smith)
Dietary wise apples contain almost no fat, sodium or cholesterol!
They do contain lots of important nutrients such as Vitamin C (a powerful natural antioxidant capable of blocking some of the damage caused by free radicals, as well as boosting the body's resistance against infectious agents.); B-complex vitamins riboflavin, thiamin, and vitamin B-6 (for maintaining red blood cells and the nervous system in good health); Dietary fiber; Phytonutrients (which fight the effects of free radicals) and Minerals such as calcium, potassium and phosphorus.
The Nutritional value per 100 grams of an apple (with skin):
Energy - 52 kcal
Carbohydrates - 13.81 g
Fat - 0.17 g
Protein - 0.26 g
Water - 85.56 g
Sodium - 1 mg
Beta-carotene - 27 μg
Lutein and zeaxanthin - 29 μg
Thiamin (vitamin B1) - 0.017 mg
Vitamin A equiv - 3 μg
Riboflavin (vitamin B2) - 0.026 mg
Niacin (vitamin B3) - 0.091 mg
Pantothenic acid (vitamin B5) - 0.061 mg
Vitamin B6 - 0.041 mg
Folate (vitamin B9) - 3 μg
Vitamin C - 4.6 mg
Vitamin E - 0.18 mg
Vitamin K - 2.2 μg
Calcium - 6 mg
Iron - 0.12 mg
Magnesium - 5 mg
Manganese - 0.035 mg
Phosphorus - 11 mg
Potassium - 107 mg
Note: the average size of an apple is 150 grams
- Note : Apple seeds contain contain cyanide, a powerful poison, so don’t eat the seeds.