Its high concentration of fibre helps maintain a healthy digestive system
A very healthy and nutritious fruit that has been grown all over the planet since time immemorial.
Apples are one of the most popular fruits in the world, known for their sweet taste, crunchy texture and numerous uses in the kitchen. Apples are also purifying.
This fruit, from the apple tree (Malus domestica), can be red, pink, yellow or green. It is estimated that there are more than 7,500 different varieties of apples worldwide, each with its own unique taste and texture.
Apples are native to Central Asia, probably from the mountains of Kazakhstan, and have been grown around the world for thousands of years. The ancient Greeks and Romans ate them and even considered them to be sacred.
Today, they are grown on virtually every continent except in tropical areas, as the tree needs a temperate and humid climate, as well as temperatures that do not drop below -20°C but are not very high either.
Around 87 million tons of apples are produced worldwide each year, ranking fourth in the world’s fruit production, after grapes, oranges and bananas. China and the United States account for more than 50% of global production. Spain, for its part, is further down the list at number 21.
The main areas of apple production in Spain are Girona, the Ebro Valley and Soria. There is a huge variety of apples in the world, although the following types are most readily and easily found in fruit shops or supermarkets:
Even though apples are not a particularly rich source of vitamins, their regular intake as part of a balanced diet can contribute to the total intake of vitamins and nutrients essential to the body.
Apples are rich in antioxidants such as vitamin C and quercetin, which help protect the body against cell damage and premature ageing. This vitamin contributes to collagen production, iron absorption and skin health.
It also contains vitamin A in the form of beta-carotene, an antioxidant that is converted into vitamin A in the body. This is essential for eye health, cell growth and mucosal maintenance.
In addition, it provides small amounts of several B-complex vitamins, including vitamin B6, thiamine (B1), riboflavin (B2), and folic acid (B9). These vitamins play important roles in energy metabolism, nervous system functioning and red blood cell formation.
Vitamin E is another component of apples. It is another antioxidant that protects cells from damage caused by free radicals, also playing a role in the health of the skin, hair and nails.
The apple is a fruit that contains several minerals essential for the proper functioning of the body, such as potassium, which plays a crucial role in the function of cells, regulation of the balance of fluids and electrolytes, as well as the functioning of the nervous and muscular system.
It also contains small amounts of calcium, a mineral necessary for the formation and maintenance of healthy bones and teeth, as well as for muscle contraction and blood clotting.
It provides phosphorus, essential for the formation and maintenance of bones and teeth, as well as for energy metabolism and protein synthesis.
This fruit contains magnesium, a mineral involved in more than 300 biochemical reactions in the body. Magnesium is important for muscle function, bone health, energy metabolism and blood pressure regulation.
Small amounts of iron are also present in apples, and are essential for the production of red blood cells and the transport of oxygen in the body.
Finally, the apple also contains manganese, a mineral that plays a role in nutrient metabolism, connective tissue formation and the protection of cells against oxidative stress.
One medium apple (about 150 grams) contains about 80-95 calories.
Natural apple juice contains calories and sugars in different proportions. It contains about 46-58 calories per 100 ml. However, the exact amount may vary depending on the juice concentration and process.
It contains natural sugars found in the apples themselves, mainly in the form of fructose. The amount of sugars can vary depending on the variety of apples and the degree of maturity. On average, apple juice can contain about 9-12 grams of sugars per 100 ml.
It is important to clarify that these values are approximate and may vary depending on factors such as the variety of apple used, the extraction process of the juice and if additional sugar is added during the preparation.
In addition, when consuming apple juice, it is advisable to do so in moderation and as part of a balanced diet, since excess sugars can have negative effects on health, especially for people who are overweight or have diabetes.
Apples are a great source of soluble and insoluble fibre, which helps maintain regular digestion. In addition, it is a food that can be beneficial to reduce levels of cholesterol in the body. Although it is not able to eliminate it directly, its regular consumption can contribute to maintaining healthy levels.
This fruit has low levels of saturated fats, which are a type of fat related to increased levels of LDL cholesterol in the blood. Therefore, it can be said that apples help maintain a healthy lipid profile.
In addition, it can be a nutritious and low-calorie alternative to other less healthy foods. By choosing an apple as a snack option or as an ingredient in recipes, you can reduce the intake of foods rich in saturated fat and added sugars, which can contribute to increased cholesterol levels.
Eating apples regularly has been shown to help reduce the risk of heart disease and stroke through several health benefits, which we will explain below.
Apples are a source of dietary fibre, especially soluble fibre called pectin. Soluble fibre may help lower LDL ("bad cholesterol") levels in the blood by binding to cholesterol and helping to remove it from the body. By keeping cholesterol levels in a healthy range, you reduce the risk of heart disease and stroke.
These fruits also contain antioxidants, such as flavonoids and polyphenols, which can help protect the heart and blood vessels from oxidative stress and inflammation. These antioxidants can improve the health of the cardiovascular system and reduce the risk of heart disease and stroke.
Being low in sodium and rich in potassium, apples can contribute to the balance of sodium and potassium levels in the body. This is important for maintaining healthy blood pressure. An adequate intake of potassium and a reduction in sodium intake can help control blood pressure and reduce the risk of heart disease and stroke.
In addition, apples have a high water content and are low in calories. By including apples in your diet, you can encourage hydration and help control body weight… and maintaining a healthy weight is key to reducing the risk of cardiovascular disease.
Consuming apple juice may have some benefits for brain health due to its nutritional components.
Apple juice is a source of antioxidants, such as polyphenols, that can protect the brain from oxidative stress and damage caused by free radicals. Antioxidants help reduce inflammation and cellular deterioration, which can contribute to maintaining good brain health, improving memory and cognitive function.
Some studies suggest that apple juice may improve brain blood flow. This can be beneficial for the supply of oxygen and nutrients to brain cells, thus improving their functioning.
There are also several studies that suggest a possible association between regular consumption of apple juice and a lower risk of developing neurodegenerative diseases, such as Alzheimer's and Parkinson's. However, more research is needed to better understand this relationship.
Apple juice is generally safe and well tolerated by most people when consumed in moderation and as part of a balanced diet. However, in some cases, contraindications or special considerations may arise.
It is rich in natural sugars, especially fructose. People with diabetes should consider carbohydrate content and its impact on blood sugar levels. It is important to moderate consumption and take into account the recommendations of your doctor or nutritionist.
It may cause gastrointestinal discomfort in some people, especially if consumed in large quantities. It can cause diarrhoea, bloating, or an upset stomach in very sensitive individuals. If you experience these symptoms, it is advisable to reduce the amount of apple juice or consult a health care professional.
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Apple juice is a refreshing and nutritious drink that offers numerous health benefits.
Apples are a versatile and delicious ingredient used in a wide variety of popular desserts. Some of these are apple pie, apple compote and roasted apples.
Get the most out of your apples, with delicious recipes.
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