The apple is a fruit widely used in the preparation of sweet and savory recipes. Including it in the daily diet can bring several health benefits. Check out more about the apple and how to consume it in a healthy way!
Contents
What types of apples?
There are a wide variety of apples found around the world. In Brazil, the most consumed are:
Fuji
Of Japanese origin, the Fuji apple is named after Mount Fuji.
One of the most found apples in the Brazilian markets, it has a relatively large size and color that mixes red and green.
Its flavor is sweet and has little acidity. The skin is firm and its interior crunchy and juicy.
Gala
The gala apple, along with the fuji, is one of the most consumed in Brazil. With a reduced size, the gala has a reddish color with green parts.
Its skin is thin and its taste is sweet, with a delicate vanilla flavor. It has a crunchy interior, with a slight touch of acidity.
Red or Argentina
Known for its vibrant red color, the red apple is one of the most aesthetically striking. Despite this, its taste is not considered so pleasant by many people.
It has a bitter skin and the pulp flavor is similar to that of melon.
It does not present as much juiciness as fuji and, when it is ripe, its pulp tends to crumble in the mouth.
Verde
Although generally less consumed, green apples have a certain notoriety among consumers. Because it has a reduced amount of carbohydrates and calories, it attracts the attention of those who want to lose weight.
Its shell is green and has a crunchy and juicy interior, revealing an acid flavor to those who ingest it.
Why is it good to eat apple?
As a source of vitamins and minerals, the apple provides several health benefits for those who consume it. Some examples are: prevention of premature aging, help in reducing cholesterol, prevention of respiratory problems, among others.
For those who use their voice as a daily work tool, the apple also helps in clearing the throat. In this way, it prevents against hoarseness and pain in the area, facilitating the voice projection.
In addition, it is a healthy and preservative-free food, helping anyone looking for a lighter and more natural eating routine.
What are the nutrients in the apple?
Nutrients are substances present in food, essential for the correct functioning of the human body. They work in areas such as energy production, tissue construction and regulation of the body’s systems.
In the apple we can find:
Vitamins
Vitamins are essential for healthy living. In the apple, we can find the following vitamins:
- Vitamin A – helps in maintaining vision and cell renewal;
- Vitamin B – regulates mood and sleep;
- Vitamin C – prevents premature aging and maintains the immune system;
- Vitamin D – acts on bone metabolism.
The combination of these vitamins makes the apple a good option to keep the body healthy.
Minerals
Minerals are inorganic substances responsible for the proper functioning of the body’s metabolism. In the apple we can find:
| Mineral | Quantity (100g) |
| Calcium | 6mg |
| Ferro | 0,1mg |
| Magnesium | 5mg |
| Potassium | 107mg |
| Sodium | 1mg |
Potassium, a mineral present in greater amounts in the fruit, fights high blood pressure , as it acts in the maintenance of blood pressure. Calcium, on the other hand, helps to strengthen bones and teeth.
Along with sodium, magnesium is part of the muscle contraction process. Finally, iron acts in the process of cellular respiration.
In conjunction with vitamins, minerals promote the proper functioning of the body.
What are the benefits of eating apple every day?
The apple, in its most diverse forms, promotes multiple benefits for those who make their daily consumption, working in areas such as maintaining the digestive and respiratory system, preventing premature aging, controlling cholesterol, combating hair loss , among others. In addition to being a rich source of vitamins and minerals. Check now the benefits of including fruit in the diet:
Against premature skin aging
The apple has antioxidant properties that act to combat and prevent premature aging. Thus, the fruit helps in the reduction of wrinkles and sagging skin.
In addition, the vitamin C present in the fruit also participates in the production of collagen, a substance responsible for maintaining the youthful appearance of the skin.
Combat hair loss
In the hair, the apple contributes to the fortification and shine of the strands, since it has in its properties the biotin – vitamin of the B complex , responsible for the formation of the hair and nails.
It also helps in combating baldness, as its components act against hair loss and stimulate the extension of the hair growth phase.
Apple cider vinegar, which is a by-product of the fruit, is widely used for hair health. The application on the scalp reduces the formation of dandruff and, in length, provides intense shine.
Improvement of the respiratory system
The antioxidant substances present in the fruit protect the lungs and act in the better functioning of the respiratory process.
Studies also claim that daily consumption of apples reduces the risk of problems such as asthma , since it has Quercetin, a substance with anti-inflammatory and antihistamine properties.
Protection of the brain
B vitamins, together with vitamin C and phosphoric acid that make up the fruit, act to protect the central nervous system. Thus, daily consumption of the apple reduces the risk of developing problems such as Alzheimer’s and stroke (stroke).
Cholesterol control
Another benefit of daily apple consumption is the reduction of cholesterol. It occurs due to the pectin fiber present in the fruit, which helps to prevent the absorption of bad cholesterol (LDL) ingested through the diet.
Proper functioning of the digestive system
The apple has healing properties that act on the intestinal mucosa and help to reduce heartburn , gastritis and ulcers.
In addition, the pectin fiber acts by regulating the correct functioning of the intestine.
Caries prevention
The teeth also benefit from the consumption of the apple, as it has agents that eliminate most of the bacteria responsible for caries , preventing the problem.
Despite this, it is important to remember that eating the fruit is not a substitute for brushing.
Do you lose weight or become hungry?
Both . Apples are a very fast-digesting food and, therefore, in some people it may not provide a feeling of satiety for a long time, causing hunger in the short term.
In addition, the moment we eat, the body releases the hormone insulin, responsible for transporting glucose (sugar) into the cells of the body.
When the fruit is quickly digested, the insulin is left in the body and is looking for more glucose to transport. This hormone then causes hunger, seeking new sources of the substance.
On the other hand, the apple can be a good ally for those who want to reduce a few pounds. It has fibers (vegetable carbohydrates not digested by the human body), which are responsible for the greatest feeling of satiety and, with this, there is a tendency to eat less.
The presence of antioxidants in the fruit also helps in weight loss, as it helps in cleaning the body, eliminating substances that can cause swelling.
However, the apple contains malic acid, a substance that may be related to the feeling of hunger. Therefore, even though rich in fiber, it is possible to feel hungry right after eating the fruit.
Does apple make you sleepy?
No . The apple does not produce the feeling of drowsiness. In reality, it only helps to maintain the quality of sleep, since its properties regulate hormones that, in excess, hinder rest, such as cortisol.
It is recommended to ingest a unit about 1 hour before going to sleep.
Do you have harms or risks of eating apples?
No . At first, there is no direct link between the consumption of apples and any harm to health. Despite this, some precautions can be taken to avoid food poisoning and allergies, for example.
Some care has to do with its production. Apple peel, despite having important nutrients for health, is the area of greatest contact with pesticides.
Thus, it is always recommended to opt for organic products and, if it is not possible, to sanitize it before consuming.
How to consume apple in a healthy way?
The simplest way to eat the apple is fresh . Just wash the fruit that is ready for consumption. In that case, many people have doubts about eating with or without the shell.
The peel has a large part of the nutrients present in the apple, so it is best to consume it.
Other more elaborate options are juices and teas. It is important to remember that, for a healthy consumption and that takes advantage of the benefits of the apple, it is interesting to enjoy the natural sugar of the fruit, without external addition.
The apple is a widely consumed fruit, rich in minerals and vitamins. Did you already know the benefits of food? The Healthy Minute brings more information about food . Check out and know the best fruits to consume
