Apples (fresh, baked, pickled, dried) - benefits and harms for the body

Apple

Apples are available year-round in Russia and Ukraine, as the subtropical climate of mid-latitudes and black soil are well suited for growing this fruit, and long-term storage requires no special conditions. The properties of this fruit vary depending on the specific variety. Potential benefits also depend on a person's overall health.

For example, apples are beneficial for conditions such as diabetes, heart disease, and vascular disease, but can be harmful for conditions such as stomach ulcers and gastritis, due to their chemical composition. The properties of this fruit also vary significantly depending on the processing method.

The health benefits of apples and their harmful effects

Freshly picked fruit contains the highest levels of nutrients. However, it's important to note that raw apples aren't limited to just raw apples: pickled, dried, and baked apples retain their rich nutritional content and can be enjoyed on their own or in combination with other foods.

Fresh

Apples, which are not subjected to heat or chemical treatment, contain a lot of vitamin C in its biologically active form. It helps support the body's defenses, accelerates recovery from infectious and inflammatory diseases, and is a powerful antioxidant that protects cells from the effects of radicals and oxidation products.

The composition and benefits of a juicy apple — Composition of a juicy apple

When combined with rutoside, better known as rutin, vitamin C has an angioprotective effect, reduces capillary fragility, and improves the elasticity and resilience of the vascular endothelium. During pregnancy, apples are a source of essential nutrients such as folic acid and iron, which are necessary for proper fetal development.

Fresh apples are rich in flavonoids, which protect the cardiovascular system and normalize energy metabolism. These substances have anti-sclerotic and neurotropic effects. The bulk of this fruit is water and fiber. 100 grams of apples also contain 5 to 12% sugars, primarily fructose and galactose. Thanks to the presence of coarse plant fiber, sugars are released slowly, resulting in a low glycemic index.

Apples are rich in the following fat-soluble vitamins:

Retinol (vitamin A) is essential for the proper functioning of the visual organ, gives natural radiance and elasticity to the skin, and protects the body from premature aging.
Tocopherol (vitamin E) – participates in the synthesis of red blood cells, has anti-inflammatory properties, and is necessary for the synthesis of nucleotides and mediators.
Vitamin K (phylloquinone, menadione, aminonaphthol) is an important component for the synthesis of proteins in the blood coagulation system, affects the synthesis of osteocalcin, and maintains bone mineral density.
Carotenoids (lutein, zeaxanthin, beta-cryptoxanthin) are powerful antioxidants that protect the photoreceptors of the retina from free radicals and are a means of preventing cataracts and macular degeneration.

Fresh fruits contain essential amino acids: valine, isoleucine, lysine, threonine, and phenylalanine. They also have a unique mineral composition:

Fe is an important factor in hematopoiesis and is an activator for B vitamins.
K – controls the processes of excitation and conduction in the heart muscle, necessary for the contraction of muscle fibers.
Ca is the main structural element of bone tissue, is necessary for the transmission of nerve impulses, and maintains stable heart function.
Magnesium – has a normalizing effect on protein, carbohydrate and fat metabolism, and is an anti-stress factor.
P – improves memory, concentration, is an important factor in energy metabolism, necessary for the health of the musculoskeletal system and teeth.
Copper – takes part in the synthesis of hemoglobin and contractile proteins, maintains the elasticity and flexibility of connective tissue fibers.
Manganese – reduces blood sugar levels by stimulating the synthesis of endogenous insulin, supports the functioning of the thyroid gland.

https://www.youtube.com/watch?v=xLa85sSwlMQ

Juicing fresh fruits preserves all the vitamins and minerals, but destroys the dietary fiber. Drinking juice in its pure form can cause gastrointestinal problems, especially in cases of peptic ulcer, gastritis, and other acute conditions. Juice can also negatively affect tooth enamel and can cause erosion, so it is recommended to brush your teeth or rinse your mouth after drinking juice.

Baked

After heat treatment, ascorbic acid changes its chemical structure and becomes inactive. Baked fruits contain pectin, which has a positive effect on gastrointestinal motility. This long-chain polysaccharide is a prebiotic and helps normalize intestinal flora. Regular consumption of this dish will strengthen the immune system and protect the body from infectious agents.

Baked fruit contains minimal calories and does not cause a sharp rise in blood glucose. The finished dish is rich in fructose, sucrose, and glucose. It does not contain starch. Baked fruit has low allergenic properties, making it suitable for pregnant women. This product is also used as a first food for infants because it does not cause colic or flatulence.

Soaked

Soaking apples preserves all their vitamins and promotes the accumulation of certain organic acids. The calorie content of the finished dish depends on the amount of ingredients and the variety used and significantly exceeds that of fresh fruit. The average value is 110-130 kcal.

Pickled fruits are used to strengthen the immune system during colds and flu seasons, and also help shorten the duration of acute respiratory infections and flu. During fermentation, lactic acid and alcohol are formed, which not only act as natural preservatives but also have a beneficial effect on health. Lactate is a source of energy for the heart muscle, plays a role in metabolism, and improves skin condition.

Pickled apples They have a positive effect on the digestive system and improve peristalsis, but their frequent use can provoke an exacerbation of chronic inflammatory diseases accompanied by increased acidity of gastric juice.

Dried

Although this product is quite high in carbohydrates, it has a low glycemic index. Dried apples contain approximately 28-40 g of water, 60 g of sugars, and 10 g of fiber. They differ from fresh apples in the amount of iodine, which is essential for proper thyroid function.

The high concentration of potassium allows this type of dried fruit to improve cardiovascular health. It can also help normalize blood pressure and hormonal balance.

Dried apples are recommended for replenishing mineral and vitamin deficiencies during pregnancy and breastfeeding. However, their consumption should be limited in those with diabetes, impaired glucose tolerance, thyrotoxicosis, and excess weight.

Frozen

When deep-frozen, all fruits retain their nutritional value for up to 6 months. However, iron can oxidize and become less digestible. Frozen fruits also contain high levels of fructose and glucose, which can have a negative impact on tooth enamel.

However, malic, tartaric, and citric acids accumulate during freezing. This slightly alters the flavor. To obtain the highest quality product, select only firm, undamaged fruits and remove the pits to prevent the accumulation of hydrocyanic acid. Refreezing the product will darken and become limp. It is not recommended for consumption, as it may cause gastrointestinal upset.

Frozen apples — During storage, the concentration of vitamin C and retinol may decrease.

Contraindications to eating apples

Due to the high content of organic acids (malic, citric, and tartaric), consumption of fresh fruits should be limited in those with inflammatory conditions. Particular caution should be exercised in those with conditions that involve hyperacidity of gastric secretions, such as gastritis, duodenitis, reflux disease, and gastric or duodenal ulcers. Other contraindications include candidiasis and fungal infections of various localizations.

It's also important to consider the side effects of consuming large amounts of fruit, which contains a lot of sugar and fiber. Excessive fruit consumption can cause flatulence and diarrhea, as it significantly increases fermentation in the intestines.

Advice!

If you have an increased tendency to allergic reactions or atopic dermatitis, you should choose green and yellow apple varieties: Simirenko, Melba, Papirovka, Golden, Antonovka.

People with diabetes can consume small amounts of fruit without any harm. However, consumption by a nursing mother can trigger allergic reactions in the infant, as the pigments can pass into breast milk. They can also cause colic and bloating.

Indications and health benefits of apples

Most nutritionists and gastroenterologists recommend eating apples as a daily snack. This will help ensure the body receives the necessary amount of vitamins and other biologically active components and prevent the development of a wide range of diseases.

For weight loss

When following a diet, apples are essential because, despite being high in sugars, they have a low GI. Pectin helps normalize intestinal microflora and stimulates peristalsis. Thanks to their high fiber content, apples help cleanse the intestines of waste and toxins, eliminate excess fluid from the body, and help combat swelling.

Apple fasting days are often recommended for weight loss. However, this can cause intestinal problems, abdominal pain, and discomfort. For weight loss, it's best to choose sour apple varieties: Pink Lady, Seedless, Granny Smith, and Antonovka.

To boost immunity

To boost the body's nonspecific resistance, it's important to consume foods rich in various vitamins. Apples contain many B vitamins. Soaked apples contain the highest amounts of vitamin C, while heat-treated apples are ineffective. The flavonoids they contain stimulate the production of endogenous interferon, which significantly speeds recovery from colds and acute respiratory viral infections.

For the heart and blood vessels

Apples contain rutin and ascorbic acid, which are essential for strengthening vascular walls and preventing bleeding. The high folate and iron content helps prevent deficiency anemia. Quercetin and pectin have a hypolipidemic effect, making apples a reliable protection against atherosclerosis and recommended for people at high risk of developing ischemic heart disease and brain injury.

Regular use helps relieve swelling, remove excess fluid from the body, and normalize blood pressure.

For digestion

Fresh apples contain fiber, which helps remove waste and metabolic waste from the intestinal lumen. They are beneficial for those suffering from chronic constipation and irritable bowel syndrome. In cases of dysbiosis, fresh fruit helps restore intestinal flora, as pectin is one of the most common prebiotics.

Interesting!

Apples also contain vitamin G, which is necessary for the synthesis of many enzymes. They help relieve abdominal heaviness and nausea, but consuming more than the recommended amount can worsen heartburn.

For diabetes

For diabetics, apples are recommended to prevent vascular complications. Vitamin A helps prevent the development of diabetic retinopathy, and B vitamins protect nerve fibers. Rutin and vitamin C strengthen vascular walls. They also help lower blood cholesterol levels.

If you have diabetes, you should avoid dried fruits, as they are high in calories and can cause fluctuations in blood glucose levels. Freshly squeezed juices are also not recommended, as they contain no fiber and have a higher glycemic index than whole fruits.

How many apples can you eat and how to eat them correctly

This familiar fruit is included in various menus—dietary, children's, and as a daily supplement to the main diet. You can diversify your menu with both fresh and processed fruits:

Fresh fruit. Many experts recommend eating 1-2 medium-sized apples daily. To increase the bioavailability of fat-soluble vitamins, they can be combined in salads with other fruits and vegetables (carrots, avocados) and vegetable oil. For young children, the fruit can be pureed or grated.
Advice!
To reduce the risk of flatulence, you can add other fruits. This will help prevent negative effects on tooth enamel.
Freshly squeezed juice. It doesn't contain fiber, so it's not suitable for weight loss. However, this drink is a source of most essential nutrients. You can enhance the beneficial properties of apple juice by combining it with pumpkin, carrot, grape, strawberry, or peach juice.
Juices contain more calories than whole fruits and can increase blood glucose levels, so they are not recommended for diabetics.

It is forbidden to use juices on an empty stomach due to their irritating effect on the mucous membrane. Juice It can be stored in the refrigerator for about 48 hours, and can also be canned after sterilization.
Baked apples. Any variety of apple can be used for baking, but it's best to choose unripe, firm, undamaged apples. Remove the core and seeds beforehand. To preserve maximum nutritional value, avoid adding sugar. This product is easily digestible and doesn't cause gas. This makes it suitable for dietary and children's menus. They can be enjoyed as a standalone dessert or added to porridge or baked goods.
Baked apples
Pickled apples. This product, eaten on its own, can cause heartburn or stomach pain, but it pairs well with roasted meats, vegetables, and desserts. Ceramic, glass, and wooden utensils are used for soaking. Sugar or honey is added to ensure proper fermentation, as well as various flavorings such as cinnamon, currant leaves, and cranberries. On average, soaking apples takes about 15-20 days.
Dried. With the development of modern technology, many ways to dry apples have emerged. The most popular methods are in the oven, in a special electric dehydrator, in the microwave, and outdoors. It's best to choose early, thin-skinned varieties, such as Antonovka or Aport. They are cut into thin slices or rings, then treated with lemon juice or a solution of table salt. Afterwards, they are placed on a baking sheet and dried.
This product contains a huge amount of potassium, manganese, magnesium, and iron. Eaten on its own, it makes a healthy and filling snack. It can be used in compotes, baked goods, and other dishes.
Frozen. Most varieties store well and are available year-round. However, long-term storage significantly reduces the content of ascorbic acid, thiamine, and some other vitamins. This can be avoided by freezing. Before placing the fruit in the freezer, wash it, slice it, and place it in storage containers. After defrosting, the apples may darken in color, but their flavor remains unchanged. Frozen fruit is most often used in pies, baked poultry, and compotes.
Compote. Significantly lower in calories than juice. To make a delicious and aromatic compote, combine apples with cherries, pears, and various berries. It's best to add the fruit to cold water and, after boiling, simmer for 10 minutes.
Important!
After cooking, the benefits of fruits are significantly reduced, so it is better not to boil the drink.
You can also just bring the compote to a boil, remove it from the stove, and let it cool with the lid on. Sugar is added at the end, but sugar-free compotes are healthier. The drink is rich in microelements and vitamins, but it is not recommended to drink more than two glasses a day.

Frequently Asked Questions

How many apples do you need to eat to get your daily vitamin requirement?

Using mathematical calculations, we can see that to meet the daily requirement for vitamin C, one would need to eat approximately 1-2 kg of fresh apples, thiamine – more than 5 kg, and retinol and carotenoids – 7-8 kg. In practice, this is impossible, as the bioavailability of vitamins is no more than 60%. Also, eating large amounts of fruit can cause digestive problems.

Can you eat red apples if you have diabetes?

Red apples contain higher amounts of fructose and glucose than yellow and green varieties. Endocrinologists recommend that diabetics choose sour varieties, but red apples are also safe in small quantities.

Can an allergy occur if I consume too much of this product?

The development of an allergic reaction to any food is not related to the amount of allergen ingested. Eating large quantities of apples can cause a pseudo-allergy due to excess vitamin C. The most common symptoms are a rash, redness, and itching.

Are nutrients lost during drying and freezing?

The nutritional content of frozen and dried apples decreases during storage. Freezing causes a loss of ascorbic acid, while drying also causes a loss of thiamine and riboflavin. Dried apples accumulate a lot of iron and potassium.

Including apples in your daily diet will help maintain vitality and strength, avoid vitamin deficiencies, and boost your immune system. However, it's important to consider the potential risks of consuming large amounts of the fruit: pseudo-allergic reactions, bloating, diarrhea, and intestinal pain and discomfort.