An apple a day keeps the doctor away… is that true?
The apple is one of the best fruit for a healthy and correct nutrition. It’s a good source of liquid, thus in 150gr of apple 130gr is water, and of soluble fibre, pectin, and insoluble fibre.
The soluble fibre dissolves in water to form a gel-like material. A diet rich in soluble fibre, compared to a low fibre diet, can reduce the risk of developing type 2 diabetes and in people who have diabetes (type 1 and 2) can help to control blood glucose levels. The insoluble fibre comes from plant cell walls and does not dissolve in water. This type of fibre promotes the movement of material through your digestive system so it has been recommended to treat digestive problems (for example constipation, haemorrhoids).
The apple also contains a good amount of polyphenols and Vitamin C.
Polyphenols are substances found in plants and food from plants (cocoa, coffee, tea, olive oil, red wine), that appear to have antioxidant activity as well as immunomodulatory and vasodilatory properties. These properties could contribute to reducing cardiovascular risk. The antioxidants found in food can help cellular and tissue protection against oxidative damage. It’s good to remember that Vitamin C has an antioxidant effect too.
The apple is then a good ally for our health. Why not try some simple recipes such as:
- cooked apples with cinnamon and raisin
- apple cake with yoghurt
- risotto with apples and goat cheese
- apples, celery and walnuts salad
or just have a snack with a crunchy and sweet red apple.