Apple Fruit: Health Benefits And Recipes

Remember apples when you want to feel healthy!

Apple comes in handy when your kids are going to school, or you want to feel full and yet do not want to eat something heavy.

Apple is a red fruit that also comes in green, known as a green apple. The red apple tastes sweet and crunchy in texture, has white pulp and contains a good amount of water, fibre etc.

In 2020, world production of apples was 86 million tonnes, with China producing 47% of the total. Apple has many health benefits, such as weight loss, smooth skin and a lot more, and can be consumed along with the peel.

Furthermore, the apple is mainly cultivated in Asia and Europe and originated from the Himalayas (India), China, Pakistan, and Central Asia.

Table Of Contents

1. What Is Apple In Tamil?

2. The Health Benefits Of Apple

3. Nutritional Value Of Apple

4. Apple Recipes 

5. Dietitian’s Recommendation

6. The Final Say

7. FAQs

What Is Apple In Tamil?

Apple is known as Āppiḷ paḻam (ஆப்பிள்)  in Tamil. Apple is among the most nutritious fruits and should be incorporated into an everyday diet. It will not only fill your stomach but also keep it light.

The Health Benefits Of Apple

Apple is associated with numerous health benefits in several medical condition, like improved gut health and reduced risk of stroke. Let us find out what all are the other health benefits apple has to offer to us.

1. Good For Weight Loss

Apple is rich in fibre and water, making you feel fuller for longer. It will make you eat fewer calories in the further meal.

In one study by NCBI(National Institute for Biotechnology Information), consuming whole apples increase feelings of fullness for up to 4 hours longer. This happens because whole apples reduce gastric emptying, the rate at which your stomach empties its contents.

2. Controls Blood Sugar Level

Apple peels are rich in flavonoids which have blood sugar-lowering properties in diabetic people.

 A study done by Knekt et al. 2002 has shown that eating apples might effectively lower the risk of developing type-2 diabetes. It also showed it delayed intestinal glucose absorption and low plasma insulin levels due to flavonoids in the juice.

3. Good For Digestion

Apple is rich in pectin, which boosts digestion and lowers the chances of Inflammatory bowel disease, which boosts gut microflora health. Also, it protects the lining of the gut, preventing ulcers.

4. Good For Heart

Due to the presence of epicatechin, flavonoids also assist in LDL(Low-Density Lipoprotein) oxidation. Rich in potassium, it helps lower hypertension. Studies by The National Institute of Health have also linked high intakes of flavonoids with a lower risk of stroke.

5. Good For Skin

Loaded with antioxidants keeps the skin damage free and fights the radicals, making the skin smooth and soft and providing hydration. Also, it helps reduce sebum production on the skin, which curtails acne and pimples.

6. Cancer Prevention 

Apple is rich in antioxidants, which help fight damaging radicals and curb the chances of chronic diseases like cancer and can be considered among anti-cancerous foods.

In October 2016, a review published in Public Health Nutrition found that eating apples regularly is associated with a reduced risk of certain cancers, including colorectal, oral cavity, oesophageal, and breast cancers.

Nutritional Value Of Apple

Here is the nutritional value of an apple per 100g. 

• Calories- 52kcal
• Protein- 0.26g
• Fat- 0.17g
• Carbohydrates- 13.81g
• Sodium- 1mg
• Potassium- 107mg
• Fibre- 2.4g
• Calcium- 6mg
• Vitamin C- 4.6mg
• Vitamin A- 3mcg

Apple Recipes 

ToneOp brings you amazing apple recipes so that with health benefits, you can also make it delicious for your kids and the entire family.

1. Apple Halwa

A fruity-flavoured halwa made with stevia and has a delicious taste.

Ingredients

• Apple- ½ cup, grated
• Milk – ¼ cup
• Stevia powder- 1 tsp
• Vanilla essence – 2-3 drops
• Ghee- ½ tbsp
• Khoya- ½ tbsp, crumbled
• Walnuts- 4-5 halves

Preparation Method

1. In a non-stick pan, add ghee and let it heat. Add grated apple and sauté for 4-5 minutes on a medium stove.

2. Add the khoya and sauté to mix for 3-4 minutes on medium flame.

3. Add milk, mix well again, and let it cook for 8-9 minutes 

4. Add chopped walnuts and stevia and mix well for 10 minutes by stirring continuously.

5. Switch off the gas, let the halwa cool, add vanilla essence, mix well, and serve hot or room temperature.

2. Apple And Cabbage Salad

A unique blend of cabbage and apple salad is a healthy, low-calorie sweet, spicy salad.

Ingredients

• Apple-1 small, chopped
• Cabbage- ½ cup, shredded 
• Green chilli- 1, chopped  
• Coriander leaves- 1 tbsp, chopped 
• Salt to taste

For Dressing

• Basil leaves- 7-8, chopped 
• Salt to taste
• Hung curd- ¼ cup
• Milk- ¼ tbsp

Preparation Method

1. To make a salad dressing, take a bowl, add hung curd, chopped basil leaves, and salt and mix well. Add milk to make it a little liquid, and store it in the fridge for some time.

2. To make salad take a salad bowl, and add apple and cabbage. Add coriander leaves, salt and chopped green chillies; toss everything well

3. While serving, mix the dressing with the salad and serve chilled.

3. Apple, Ginger And Carrot Juice

This juice is an absolute star when you want to feel refreshed and treat your taste buds with goodness.

Ingredients

• Carrot-1 big, chopped 
• Apple- 1 medium, chopped
• Mint leaves- 4-5, chopped
• Ginger juice- 1 tsp
• Ice cubes- 3-4 cubes 

Preparation Method

1. Blend the carrot and apple with the ice cubes.

2. Add ginger juice, and garnish with mint leaves while serving chilled.

Dietitian’s Recommendation

• You can make candied apples, jams, and jellies out of it.
• Also, you can add it to make desserts like cake and cookies to enhance the flavour.
• Also, the antioxidants present in apples may curb the chances of having Alzheimer’s.
• Also, having apple slices with peanut butter makes a great post-workout snack/ or meal.

                                                                         -Dietitian Akshata Gandevikar 

The Final Say

The saying that an apple keeps a doctor away is somewhat true because it is potent in good nutrients and has ample health benefits. Other than that, apple is loved by everyone due to their flavour. It can be eaten in many ways and makes a good, fulfilling snack. So next time you buy fruits, think of these amazing recipes mentioned above that you can make!

FAQs

1. Does apple to detox the body?

There are certain polyphenols which might help in the detoxification of the body by removing toxins. Although there has yet to be a study regarding the same.

2. What are vitamins that are present in apple fruit?

Vitamins A, C and B6 are the vitamins present in the apple fruit.

3. How many apples can be consumed in a day?

You can easily consume two apples a day.

4. Does apple help to curb constipation?

Yes, apple has pectin fibre which keeps bowel movement smooth by preventing constipation.

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