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Benefits & Uses of Apples

More than an apple a day will keep the doctor away. Learn how and what benefits you can reap by munching an apple.

Benefits

Fruits and vegetables form an important part of a healthy diet. The intake amount depends on your age, size and level of activity but the recommended amount should be at least 5 cups each day.

In this way, you will be well-protected against cardiovascular diseases, stroke, high blood pressure, high cholesterol and some types of cancer.

A fresh apple is the ideal, healthy snack - easy to carry, filling, juicy and refreshing. Some varieties are a good source of vitamin C, which is an antioxidant and helps to maintain the immune system.

Apples are also relatively low in calories and contain a high level of fructose. This simple sugar, which is sweeter than sucrose (main component of cane sugar) is metabolized slowly and so helps to control blood sugar levels.

Raw apples are the richest sources of pectin which act as an antioxidant against the damage caused by cholesterol in the blood. This fact was released by the University of California, Davis in May 2006.

Another research from the University of Massachusetts Lowell(Aug 2006) indicates that apple juice may actually increase the production of essential neurotransmitter in the brain, resulting in improved memory.

Neurotransmitters such as acetylcholine are chemicals released from nerve cells that transmit messages to other nerve cells. Such communication between nerve cells is vital for good health, not just in the brain, but throughout the body.

The researchers foresee that apples will become part of the recommended diet for treating Alzheimer's disesase.

So you should consider drinking a glass of freshly squeezed apple juice after a meal, especially if it is high in fat.

Other uses

In herbal medicine, ripe, uncooked apples have traditionally been given to treat constipation, while the stewed fruit can be eaten for diarrhoea and gastroenteritis.

Apples are also used in poultices for skin inflammations.

Dried apples are eaten as a snack. Apple slices are exposed to the fumes of burning sulphur to prevent them from browning, then dried in the sun on wire trays. As moisture is lost, natural sugars become concentrated, which is why athletes value dried apples as a source of carbohydrate that is quickly converted to energy.

Dried apples contain six times more calories than fresh ones. They are high in fibre and moderate source of iron. But lost their vitamin C during drying process.

Putting apples with other fruits eg apricots together in a paper bag for two to four days will help other fruits ripen faster. For the same reason, avoid storing apples with strong-smelling foods to prevent them from absorbing unpleasant odors.

Choosing and storing apples

When choosing apples, make sure they are firm to the touch and free from brown bruises. Handle them gently to prevent bruising.

Large apples are more likely to be overripe which are best for stewing and baking.

It's best to store apples in a cool environment (refrigerator is the best) where oxygen balance has been chemically lowered.

This halts the natural maturing processes, so they can be kept for several months without going soft.

When the fruit is again exposed to normal temperatures and oxygen levels - on the supermarket shelves, it continues to mature and may quickly go soft.

To prevent cut or sliced apples from browning, drop them in a bowl mixed of one part lemon juice to three parts water - or Vitamin C-fortified 100% apple juice.

Should we peel the apple? No, as two-thirds of the fiber, and many of the antioxidants, are found in an apple's peel. However, some raise concerns about the amount of pesticides on the peel. so we should run the apples under the tap more thoroughly if we decide to eat the peel.

Is apple juice as good? If possible, eat apples on their own as any processing will result in some loss of the polyphenols and fiber. But if you really wants to drink apple juice, opt for the cloudy rather than clear apple juice to get more polyphenols and pectins.