Why You Should Eat An Apple A Day

We all know fruit is essential to our overall health and well-being. Apple season is soon approaching. Apples are a widely consumed fruit, they are inexpensive, crisp and provide a crunchy texture. However, apples are a great fruit for women with PCOS.

 

Health Benefits

 

Apples are a rich source of phytochemicals, including quercetin, catechin, phloridzin and chlorogenic acid, all of which are strong antioxidants. Our bodies are constantly exposed to oxidative environments. Research suggests that the phytochemicals in apples can help protect against oxidation.

 

Studies have consistently found numerous health benefits to consuming apples.

 

Lower Risk of Diabetes

 

The quercetin found in apple peels has been associated with a reduced risk of Type 2 Diabetes.

 

Low Glycemic Index

 

Apples have a low GI index of 38, making them a great fruit for women with PCOS, who may also suffer from insulin resistance. The soluble fibre found in apples reduces the absorption of carbohydrates and as a result, reduces blood sugar and insulin levels.

 

Improves Cardiovascular Health

 

Research has found a reduced risk of cardiovascular disease an apple consumption. Phytochemicals commonly found in fruits and vegetables are flavanoids. It is the flavanoids found in apples that improve cardiovascular health.

 

Lowers Cholesterol

 

Apple's nutritional abilities to protect against cardiovascular disease may come from its potential cholesterol-lowering ability.

 

Research shows that the phytochemical composition of apples varies greatly depending on the type of apple, but also during the maturation and ripening of the fruit.

 

Keep the Skin on

 

Research has found that the apple peels contain more antioxidant compounds, especially quercetin, than the apple flesh. A further study conducted by Eberhardt et al. (2000) found that apples with the peels were shown to better inhibit cancer cell proliferation when compared to apples without the peels.

 

Furthermore, a study conducted by Wolfe et al. (2003) also found that apple peels, depending on the variety, contain more phenolic compounds than in the flesh (between two to six times) and more flavonoids (two to three times).

 

Red, Green or Yellow?

 

What colour apples should you be eating?

The colour of apples also has a difference. It is suggested that green (Granny Smith) apples provide more health benefits than red and yellow apples.

 

Green (Granny Smith) apples have been shown to have less suagr, more fibre and polyphenols, suggesting they promote the growth of friendly bacteria in the colon.

 

Opt for organic apples and store them in the refrigerator to prevent them from over-ripening but to also preserve their flavour.

 

Ways to eat apples

  • Eaten whole or chopped up on its own.
  • Cut up into small pieces, microwaved or heated until soft, add some cinnamon. You could also add raisins and honey.
  • Apple and peanut butter
  • Add with oatmeal
  • Add to your salads
  • Add to your main meals

 

 

Sources

Boyer, J and Liu, RH. (2004). Apple phytochemicals and their health benefits. Nutrition Journal. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC442131/
Wolfe K, Wu X, Liu RH. (2003). Antioxidant activity of apple peels. Journal of Agriculture and Food Chemistry. 51(3):609-14. Avilable from: https://www.ncbi.nlm.nih.gov/pubmed/12537430/

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