Apple: its properties, benefits and recipes

Origin of the apple

In English it is said that an apple a day keeps the doctor awaysaying that could be translated into Spanish, keeping the rhyme, as “an apple a day from the doctor would set you free”. It is not an exaggeration and the key is in each apple is a complex health formula.

the apple tree is native of Europe and Asiabut today it is widely cultivated on all continents, except in tropical countries, since the fruit does not develop without some cold.

The tree needs a temperate and humid climate, as well as temperatures that do not drop below 20 ºC below zero.

Every year more than 40 million tons of apples, which places them in fourth place in world fruit production, after grapes, oranges and bananas.

apple types

There is a wide variety of apples in the world, but in our supermarkets some of the most common are:

yellow or golden apple: juicy and very sweet, it is the most appreciated in confectionery.Pippin apple: with an acid taste, it is ideal for cooking savory dishes.bicolor apple: the fuji It is one of its most popular varieties, it is crunchy and perfect for eating raw.Red Apple: characterized by its pointed base and its intense reddish color; It goes very well in salads.

Nutritional values ​​of the apple

How many calories does an apple have?

Analyzing the nutritional values ​​of this fruit, for every 100 grams of fresh apple we discover:

calories: 52 caloriesproteins: 0.3gfats: 0.2gcarbohydrates: 14gFiber: 2.4g

Apple properties

The composition of the apple is an extraordinary cocktail not only of vitamins, but also of many other essential elements for good health.

Contains pectin, the healthiest fiber

The apple is rich in pectin, a type of soluble fiber that it is not absorbed in the intestine. It retains water and becomes a gel that acts as an emulsion that absorbs waste in the intestine and facilitates the elimination of toxins with the feces.

Provides unique organic acids

They represent between 1% and 1.5% of the weight of the apple. These acids produce when metabolized a alkalizing effect (antacid) in the blood and tissues (acidity favors inflammation and the appearance of diseases such as cancer).

In addition, they renew the intestinal flora, prevent fermentation and act as natural toothpaste.

Contains tannins and flavonoids

The apple is, after the quince, one of the fruits with the highest tannin content, which are astringent and anti-inflammatory.

As for flavonoids –present in many fruits and vegetables– prevent the oxidation of “bad” cholesterol LDL, which prevents it from being deposited on the walls of the arteries.

It is a source of vitamins and minerals

Among its vitamins C stands out: an apple can cover the 30% of daily needs.

It is rich in boron, a mineral that is involved in numerous body functions. One of them is to facilitate the assimilation of calcium and magnesium, thus helping to prevent osteoporosis. The apple is one of the richest fruits in boron.

It also brings some Vitamin E (0.32mg/100g), potassium (140mg) and match (10 mg), all in small proportion.

Health benefits of apple

What makes the apple a authentic food medicine are the phytochemical substances it contains, such as pectin, organic acids, tannins, flavonoids or boron, a mineral in which it is a champion.

Positive effect on general health

A detailed study carried out by doctors Boyer and Liu, from Cornell University, concluded that there is a relationship between the consumption of apples and a lower risk of disease circulatory and heart disease, lung cancer, asthma and diabetes.

All these substances are responsible for the properties that have traditionally been attributed to this simple but prodigious fruit:

Lowers cholesterol and blood sugar

To control cholesterol it is recommended to take 3-4 apples daily. To produce this effect, the properties of pectin (which absorbs bile salts) and flavonoids (inhibit platelet aggregation, thereby reducing the risk of myocardial infarction) are combined.

for diabetics the apple is ideal for two reasons: a good part of its sugar is in the form of fructose, which does not require insulin to enter the cells and, secondly, the pectin helps to regulate the release of sugars, which allows its passage into the blood is slow and progressive.

Apple cure, how is it done?

Some conditions can improve with a cure based on apples, which can be carried out periodically with the changes of the seasons.

To carry out this cure, they take 2 kilos of apples daily as the only food for 3 to 5 days in a row. They can be raw, roasted or boiled, but not sweetened, and only water is drunk. It is indicated for:

Hypertension. Helps remove sodium ions that cause arterial contraction, increased blood volume, and water retention in tissues. In addition, it replaces sodium with potassium ion, which normalizes blood pressure and improves heart function.Chronic eczema. By absorbing intestinal toxins, it promotes blood and skin cleansing. In addition, it helps against constipation and promotes purification of the liver, whose congestion causes many skin conditions.Uric acid. An apple cure helps to alkalize the blood, which facilitates the elimination of uric acid in the urine. In addition, the salts neutralize the acid products resulting from protein metabolism. People prone to attacks of gout, arthritis or rheumatism can improve if they periodically perform the cure.Stomach flu. Pectin helps eliminate toxins produced by bacteria that cause gastroenteritis and colitis. Tannins dry and reduce inflammation of the intestinal mucosa. Organic acids are antiseptic and regenerate the bacterial flora. It is convenient to take the baked apple to digest it more easily.Liver affections. Decongests the liver thanks to its choleretic and cleansing effect. Highly recommended in chronic hepatitis, fatty degeneration of the liver or cirrhosis.

apple in the kitchen

The apple is part of numerous gastronomic traditions.

In Europe we find it in the Waldorf salad, the pies tatins French, in the Apple strudel from Austria and Germany, puff pastries, roast sauces and English crumbles, apple fritters, baked apples or those stuffed with meat from the Catalan recipe book.

In America, cakes, purées and fillings often have the apple as the protagonist.

In Asia It is used in fried foods, chutneys, salads, fruit salads and pilaf-type rice dishes, in which brown rice is used, which is previously soaked and sautéed in the pan to make it soft and loose.

Purchase and conservation

There are some three thousand varieties of apples and although they are on the market all year round, their best time to enjoy them is from November to spring.

If picked green, they can ripen to a sweet state, although it is best to pick them ripe, not too late; if not the heart turns brown.

In the fridge, in the fruit drawer, they hold up quite well, although absorbent paper should be placed to reduce humidity.