Originally shared by Healthy Food Care
The Health Benefits of Apples
Everybody knows the famous saying: “an #apple a day keeps the doctor away”, but have you ever wondered why is an apple so powerful in maintaining our health? What makes it so special? Well, apples are one of the healthiest foods in the world, containing so many vitamins, minerals, water, antioxidants and other nutrients to help you eat a balanced diet, feel excellent and have a healthy snack every day. There are many types of apples, so choose your favorite. You can combine it with peanut butter for a dose of healthy fats; you can eat it on its own or mix it up in a smoothie with other fruits for a vitamin bomb.
This fruit contains very important phyto-nutrients, but more importantly, very few calories – only 50 per 100 grams. Apples don’t contain cholesterol or saturated fats, but they do contain fruit fiber which is essential for preventing the absorption of the bad cholesterol in the gut. Fiber is vital for the mucous membrane of the colon, helping it protect from toxic substances in a way that it binds to cancer-causing chemicals. Apples contain polyphenolics and flavonoids which are very powerful antioxidants.
The ORAC value of 100 apple comes to 5900 TE (ORAC means anti-oxidant strength).Breaking down the flavonoids, there are epicatechin, quertecin and procyanidin B2 which said like this doesn’t mean much, but it’s what makes apples so healthy and able to fight all types of conditions and diseases. Apples contain a lot of vitamins from the B group such as B6 (pyridoxine that’s good for the nervous system), thiamin, riboflavin etc. They also contain lots of beta-carotene and Vitamin C. The latter is one of the best antioxidants and helps the body absorb iron, helps eliminate free radicals from our bodies and develops immunity against infections. A small amount of minerals is also present in apples: calcium, phosphorus and potassium.
These are all important for keeping the body healthy and in optimal well-being. For best results, try to eat apples fresh, organic and in season. Off-season apples are full of pesticides and may be genetically modified, thus losing some important health benefits. To recognize a true organic apple, look at the texture and flavor – texture should be firm and flavor rich. Also, pick the apples by yourself. Apples are best kept at room temperature for several days or in the fridge for 2-3 weeks. Rinse the fruits well before eating.
The nutritive value for 100 grams of apples is as follows:
50 kcal
Dietary fiber: 2.40 grams
Protein: 0.26 grams
Carbohydrates: 13.81 grams
Total fat: 0.17 grams
Cholesterol: 0 mg
Serving suggestions:
Fresh
In smoothies and juices
In cereal, muesli
In pies, cakes and cookies
In sassy waters
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source: https://goo.gl/ze6Kf6
