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We’ve all heard: “An apple a day, keeps the doctor away” and in Spain people really do seem to follow this rule. It is the third most consumed fruit following bananas and oranges.
Their popularity is due in part to their affordability, accessibility, and their ability to be easily stored. Nonetheless, we shouldn’t forget about their nutritional properties and deliciousness.
- High concentration of fiber: regulates and eases digestion.
- Rich in pectin: a type of fiber that changes the way we metabolize fat. Pectin feeds the good bacteria in our intestine and as a result, improves cholesterol levels, boosts the immune system, and even promotes better mental health.
- Satiating: have you ever eaten an apple as a mid-afternoon snack? If not, you should try it. It’s a healthy snack that keeps us from feeling hungry and overeating at dinner.
- Rich in vitamins, especially vitamins A and C, phosphorus, calcium, and iron. A great source of potassium
- Rich in antioxidants: apples are rich in polyphenols, they protect us against free radicals and are associated with lowering the risk of chronic diseases such as cancer, diabetes, and heart disease.
- Hydrating: Apples are made up of 80% water and that helps fight swelling and fluid retention.
- Protects teeth: not only because of its calcium content but also because of its acidic and astringent nature. The skin is useful in cleaning and removing debris between the teeth. In addition, chewing strengthens teeth and gums.
- Facilitates better sleep. Thanks to the levels of phosphorous apples have a somewhat sedative effect.
- Reduces Cholesterol according to this study published by “The American Journal of Clinical Nutrition”, says that eating 2 apples a day can reduce cholesterol, resulting in a decreased chance of heart attacks and strokes.
- There are about 7.000 varieties of apples, although only half a dozen of them are usually found in supermarkets. The most well-known are; Golden, Fuji, Granny Smith, and Royal Gala.
- They ripen other fruits faster: if you have something that needs to be ripened quickly just stick an apple near it and watch the magic happen.
- They last for months: and if you want them to last even longer, stick them in the fridge.
- Due to a translation error in the book of Genesis, for a long time, it was thought that Eve offered Adam an apple, but in fact, the text actually said “a forbidden fruit” and didn’t specify what that fruit was.
- Did you know that an apple tree takes 8 years to grow and up to 10 years before it produces any apples?
- Beware of pesticides: It’s estimated that 90% of conventional apples have pesticide residues, according to data from the annual report of EWG (The Environmental Working Group). It is best to buy organic apples and wash them very well before consumption.
- Don’t eat the seeds: they contain amygdalin, a compound that transforms into cyanide when decomposed in the body.
- Easier to digest when baked: if you are someone who doesn’t like apples, don’t give up just yet. Try adding a little cinnamon or nutmeg, bake it in the oven, and then let me know what you think! When baked at high temperatures the fructose is transformed thus avoiding the fermentation process from happening in your stomach. Eliminating symptoms like gas, and abdominal pain.
Apple Cider Vinegar- the latest trend
It seems as though many people have replaced the traditional glass of warm water with lemon first thing in the morning with a shot of apple cider vinegar. According to several studies like this one, apple cider vinegar has some interesting effects like; speeding up your metabolism, improving digesting, cleansing the body, and helping to get rid of toxins and accumulated fat.
If you’re interested in trying this dissolve a few teaspoons of apple cider vinegar with warm water and drink on an empty stomach then wait at least 20 minutes before eating breakfast.
My favorite apple desserts: