Why an apple a day?
Apples provide fibre (including soluble pectin), vitamin C, potassium and antioxidant flavonoids such as quercetin, most of which sit in or just under the skin.
Heart health The pectin in apples helps lower LDL (“bad”) cholesterol, and large studies link regular apple eating with a lower risk of heart disease and stroke.
Digestive health Apple fibre helps keep you regular and feeds the good bacteria in your gut. Grated apple and stewed apple are gentle on the tummy.
Antioxidants Quercetin and other apple polyphenols have antioxidant and anti-inflammatory effects. Some large population studies link eating more apples with a lower risk of conditions such as lung cancer and type 2 diabetes, though this kind of research can’t prove apples are the cause.
Blood sugar Apples have a low glycaemic index, making them a great fruit choice for people managing diabetes.
Lungs Some studies link higher apple intake with better lung function, an interesting area of research.
Brain health Apple polyphenols are being studied for their potential to protect brain cells, with early but promising results.
Bone health Apples provide a little boron and the polyphenol phloridzin, which is being studied for its role in bone health.
Immune health Apples provide some vitamin C, which supports normal immune function.
Beauty
From the inside Vitamin C helps your body make collagen, and the polyphenols in apple skin help protect your cells from free radical damage.
DIY masks Grated apple mixed with honey makes a refreshing, gentle 15 to 30 minute face mask. Patch test first if you have sensitive skin.
Weight management
A medium apple has around 400 kJ (95 calories) and around 4 grams of fibre. Whole apples are crunchy, filling and slow to eat, making them a smart snack; choose them over apple juice, which has the fibre removed.
Cooking with apples
Try to keep the peel on, the skin holds much of the fibre and most of the antioxidants. Add for some delicious crunch to a radicchio, brussel sprout, black rice salad with apple balsamic dressing.
Bake them whole and stuff with ricotta, slithered almonds, lemon zest, your favorite spices, drizzle with some yellow box honey.
Slow Cook and Freeze when plentiful, then they are easy to make a crumble, tart or pie when you are time poor, add five spice and star anise for a flavour sensation and serve with yoghurt cheese.
Dry them yourself then use in the months they are out of season, A fantastic way to add natural sugar to dishes, although with drying they lose vitamin c but still contain fibre and carbohydrates for energy.
“Plenty of reasons not to overlook the humble apple, add some to your shopping today”
This article is general information about food and wellbeing, not medical advice. Please talk to your GP or a qualified health professional about any health condition, medication or major change to your diet.
