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The apple, botanically known as Malus communis, is a fruit that has been celebrated for its health benefits throughout history. The old adage "an apple a day keeps the doctor away" is not just a saying, but a testament to the fruit's nutritional and health benefits. Regular consumption of apples not only helps maintain good health but also keeps a host of health issues at bay.
Apples are known for their moderate energy content. A typical apple weighs about 200 grams and provides 125 kcal, making it an ideal snack or a healthy end to a meal.
The energy in apples primarily comes from carbohydrates, with proteins and lipids contributing marginally. The carbohydrates are mainly simple sugars, consisting of fructose. Apples also contain a modest amount of fiber, which is largely soluble, and are devoid of cholesterol.
Notable vitamins in apples include vitamin C. In terms of mineral salts, apples have appreciable levels of potassium. Furthermore, apples are gluten and lactose-free, making them suitable for various diets including vegetarian, vegan, raw food, celiac, and lactose intolerance diets.
The average portion of an apple is 1-2 fruits of 200-250 g (75-250 kcal), and in reasonable portions, they have no contraindications. However, like most foods that contain carbohydrates, their average portion and frequency of consumption must be adapted to any overweight, type 2 diabetes mellitus, and hypertriglyceridemia conditions.
Apples contribute significantly to maintaining good health. They positively impact cholesterol levels and are a potent ally against weight gain. However, it's crucial that apples are included in a well-rounded, health-conscious diet plan for these benefits to be realized.
Apples are an ideal food to start a meal due to their high fiber content, which helps to control hunger. Consuming an apple before the three main meals can help to curb even the most voracious appetite.
The secret of apples' extraordinary nutritional and health properties lies largely in a soluble fiber called pectin. This indigestible polysaccharide helps control cholesterol levels, regulates intestinal function, and keeps appetite under control. Moreover, its fermentation by the intestinal bacterial flora gives rise to short-chain fatty acids, which appear to have a protective effect on the development of colon cancer.
A medium-sized apple, if consumed with the peel, provides about 4 grams of fiber. A good part of the fiber contained in apples is soluble in water (being made up of pectin), which allows it to form a gelatinous mass in our intestine, trapping excess lipids and sugars.
Apples, along with citrus fruits, are one of the most generous sources of pectin. This fiber is often extracted and added to many food supplements and dietary products, including those for diabetics and weight control. However, studies have shown that the natural source as a whole (the apple in this case) is much healthier than the single substance isolated from it (pectin taken as a supplement).
Apart from their health benefits, apples are a practical and ready-to-eat food. They are also appreciated for their tasty and crunchy, slightly sweet flavor, which appeals to a wide range of palates.
The freshness of apples is a crucial factor for their health benefits. As time passes, the water and vitamin content of the fruit progressively decays, making it less crunchy and healthy. A good criterion for evaluating the freshness of an apple is to observe its peel. A shiny and taut peel, protecting a compact pulp, indicates that the fruit has been picked recently and/or preserved in the best way.
Overall, apples are a versatile fruit that offers a host of health benefits. Incorporating them into your diet can contribute to overall wellness and help prevent various health issues. It's no wonder that this humble fruit has been celebrated for its health benefits throughout history.