THERE’S MORE TO EATING APPLES THAN MEETS THE EYE. KNOWN AS A BASIC BUT HEALTHY SNACK, APPLES PACK A CRUNCH IN NUTRITIONAL BENEFITS

Apples are sure to be found in the fruit bowl in most homes, eaten with little thought as to their health effects. Apples have an extremely high water content to quench your thirst, contain Vitamin C, are rich in phytochemicals and assist in lowering the risk of developing chronic health conditions such as cancer, cardiovascular disease and diabetes. With a Glycemic Rating of between 28-44 they are categorized as a low GI fruit (<55), are fat-free and contain very little cholesterol or sodium making them a healthy, satisfying energy-boosting snack.

Rich in phytochemicals and antioxidants, the humble apple is one fruit that should be consumed on a regular basis for increased health benefits. Apples are bursting with pectin, a soluble fibre that helps lower cholesterol and slow glucose absorption with the added benefit of keeping you fuller for longer. The insoluble fibre, found in the skin is a great benefit to our gastro-intestinal tract, helping to prevent constipation and increasing bowel health. They contain potassium necessary for healthy cell function, the nervous system as well as assisting in the regulation of blood pressure. The trace mineral boron is also found in apples, which aids our bone health by helping in the prevention of calcium loss that can lead to osteoporosis.

THINK BEFORE YOU PEEL

Whether you eat them whole, slice them or dice them, it is really important that to maximise the nutritional benefits of apples the skins must be eaten – don’t be tempted to peel. Antioxidants called polyphenols, which are beneficial to reducing our cholesterol, are mostly found in the skin, therefore discarding them before eating will dramatically reduce the antioxidant potential to benefit the body. Children particularly may not like the skins but encouraging them to eat the skin as well as the flesh can help develop lifelong healthier eating practices. More exposure will help with acceptance and often filter into other fruits and vegetables such as carrots, when the skin is often removed before eating.

RED VERSUS GREEN

So now you know that apples are a great nutritional booster to your dietary intake, you may now be questioning which colour to eat! Both red and green apples have slightly different qualities that benefit the body. The green tend to be lower in calories while the red have the antioxidant quercetin in the skin, which is great for boosting the immune system. The best way to get the maximum health benefits is to include both colours in your diet.

Apples are a quick and convenient snack to increase energy levels and support nutritional health throughout the day. Next time you bite into one be sure to take a moment to reflect that there is more to them than meets the eye.

by Dee Taylor, Nutritionist