An apple a day keeps the doctor away. Truth or myth?

Apples have long been considered one of the healthiest fruits on the planet. They even have their own old saying. But is this true or it´s just a myth?  

Apples are tasty, popular, and easy to carry. We have them as a dessert but also as midday snacks or after a workout. The truth is that apples not only improve dental hygiene but they can also help against asthma and lung diseases. Plus, they are rich in fiber, including soluble fiber, which helps lower cholesterol.

A 150 g apple has only 70 kcal. When cut, the surface turns brown as oxygen in the air reacts with an enzyme in the pulp. The reaction is stopped by cooking the apple or rubbing it with lemon juice. Since drying also kills the enzyme, dried apples retain a pleasant cream color.

When cut, the apple´s surface turns brown as oxygen in the air reacts with an enzyme in the pulp.

However, the most positive nutritional aspect is the combination of antioxidants it contains. Flavonoids, such as quercetin, prevent LDL cholesterol from oxidizing into a more dangerous form. Researchers have shown that just one and a half glasses of apple juice per day can significantly reduce LDL oxidation. Another study found that eating five apples or more per week is linked to a slight improvement in lung function.nIt is a myth that all the benefits of the apple are under the skin, because this is an important source of antioxidants, and also prevents the loss of nutrients that occurs when the pulp is exposed to air.

Apples have long been said to be natural toothbrushes because while they don't clean teeth, they do improve dental hygiene. Biting and chewing an apple stimulates the gums and its sweetness increases the flow of saliva, which reduces tooth decay by reducing the levels of bacteria in the mouth.

Biting and chewing an apple improves dental hygiene and stimulates the gums.

There are some other things we can produce with apples, such as vinegar. It is a popular remedy for many health problems, but its value has not been shown to be due to high levels of nutrients, as it contains negligible amounts. Its importance would lie, instead, in its acidity, which could help reduce the rate at which the carbohydrates in a meal are converted into glucose in the blood.

Dried apples are also very helpful for our health. Usually served as snacks, dried apples are a more concentrated source of energy than fresh apples. 2.5 kg of apples is needed to make 500 g of dried slices, providing about 72 kcal per 30 slices. Although most of the nutrients are lost in the drying process, they are still rich in fiber and a small amount of iron.

Peter O Brien

Peter started out his professional life as a restaurant critic but ended up moving to the kitchen, realizing that his passion didn’t only lie in tasting the food, but MAKING it. Follow his delicious recipes, as well as useful articles about the many benefits healthy and delicious food will bring to your life.+ info

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