Apples are nutrient-rich fruits, which is why eating ‘an apple a day’ is often recommended.
Medical Advisor Mónica Acuña Falla – Internal Medicine Physician
Whether they are red, green or mixed, apples provide significant and complete nutritional benefits. While they are also a source of carbohydrates and fructose, as with all fruits, the difference lies in their high fiber content. They contain both soluble fiber – which helps lower cholesterol and has a direct effect on reducing the chances of having cardiovascular disease – and insoluble fiber – which is useful in regulating the absorption of water in the intestine and aids in having a smooth overall digestion.
As internal medicine physician, Mónica Acuña Falla, states, “Apples are probably one of the most nutritious fruits, so much so that there are those who say that eating an apple a day, keeps the doctor away. Studies have even shown that eating them prevents the onset of heart attacks, and diseases such as ischemia, thrombosis and strokes.” Apples also contain antioxidants, which prevent aging and prevent cells from deteriorating in situations in which a great amount of energy is required.
Dr. Acuña recommends consuming them in their natural state: raw and with the peel in order to get the most out of their properties, “It’s okay to use them as ingredients in something else, such as in juice, sauces or pies, for example, but once you remove their skin its fiber and antioxidant properties are lost by 90%.”
In addition to its plethora of properties, as the World Health Organization (WHO) explains, due to its low calorie content, apples are recommended for people who are dieting or who suffer from a food-related anxiety disorder, making it an excellent snack alternative to eat one to three times a day.
Learn about the different varieties
- Fuji: This apple is red and pink. It is sweet and perfect to eat fresh.
- Gala or Royal Gala: Has a bright striped or speckled red-orange peel over a yellowish base. Good for cooking and baking.
- Golden: Its peel is shiny and golden, it is crunchy and sweet, and it is mostly used to make apple pies.
- Red Delicious: Its peel is dark red. It is moderately sweet, aromatic and juicy. It goes well with salads.
- Pink Lady: Its peel is pink and greenish-yellow. It is used for salads and for cooking.
- Granny Smith: Its peel is light green and it is one of the most acidic apples. In general, it provides a touch of freshness to dishes.
Its additional properties
As the European Journal of Clinical Nutrition explains, one of the phytochemicals in apples is quercetin, which helps prevent cardiovascular problems, inflammatory diseases (such as arthritis), asthma and muscle contractures. According to this journal, apples contain acids such as tartaric and malic acids, which help to digest fats that are consumed better. It is therefore recommended to eat apples as a dessert after a high-calorie lunch or dinner.