With a carbohydrate content of 11.6 g / 100 g, 100 g of apple provide approximately 52 kcal / 100 g, or 2.6% of the energy intake for an adult at 2000 kcal/day. It contains fibres and in particular pectin (a soluble fibre), polyphenols, vitamin C and potassium. It offers a texture that encourages good chewing, which would contribute to good satiation.
The apple is the ultimate autumn fruit. There are several thousand varieties on earth, but more than 90% of world production is “concentrated” on ten varieties. Apples have been one of the most favourite fruits amongst the people over the past several centuries. The most popular species are Golden, Gala, Granny-Smith, Cortland, Lobo, Macintosh, Empire, Honeycrisp, Spartan.
Season
Apples are found all year round, but they are never better than when they are harvested (September-November). To ensure their freshness, the best thing is to go and pick them directly from the tree in one of the many orchards in Quebec.
Nutritional value of apples
Raw apple, with or without peel (100 g)
Water 86.67
Protein 0.27
Fat (lipids) 0.13
Carbohydrates 12.76
Fibers 1.3
Calories 48
Vitamins C, K, B, E
Apple Buying Guide
When choosing apples, make sure that the fruits are firm and that their skin is smooth and shiny.
Avoid “poached” fruits, those with bruises, insect marks or perforations. However, while apples are meant to be cooked, less “beautiful” fruits are often just as delicious, for a fraction of the cost.
Conservation
The apples continue to ripen even after picking. If the ones you bought are ready, it is best to keep them in a cool room, or in the vegetable drawer of the refrigerator. They can be stored for several weeks. It is also possible to keep them outside for a few days, but apples hate the heat and overheated atmospheres.
However, the best way to store them for months and months would be to place them in crates or barrels containing dry sand, lay them out so that they do not touch each other and keep them in a cool, dry place. . Note, however, that you will lose 15% of the vitamin if you store your fruit for a long time.
Health Benefits of Apple
Containing only a few calories despite a strong satiating power, apples are the allies of low-calorie diets and people who want to eat healthily. The apple is ideal for athletes since, consumed before or after exercise, it provides the energy necessary for the effort. This energy does not come from fat, but from fructose and carbohydrates which work by slowly supplying the body with the energy it needs.
They consist of 85% water, which makes them particularly thirst-quenching in hot weather. To enjoy all of their benefits, it is best to eat apples with the peel on, as this is where vitamins and other nutrients are concentrated.
Apples also contain a lot of antioxidants, known to prevent cardiovascular disease and certain cancers.
The Red Delicious apple is the apple that contains the most antioxidants.
Several scientific studies have shown that apples play a role in the prevention and treatment of asthma.
Apples are also a great source of:
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soluble fibre (which helps lower bad cholesterol)
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vitamin C
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vitamin K
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vitamin B
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Vitamin E
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manganese
They reduce the risk of cardiovascular disease, protect against damage caused by free radicals, thanks to the manganese it contains, which has ident with the formation of bones and blood clotting, thanks to the vitamin K it contains.
They also prevent constipation, facilitate bowel movement, are excellent for teeth and gums, and are believed to be effective in preventing Alzheimer’s and Parkinson’s disease.
Did you know that…
The word ointment, coined a long time ago, comes from the word “apple”? The reason is quite simple. Back then, crushed apple flesh was used on a wound to help it heal.
Caution
Although it is recommended to consume the fruit with its peel to get the maximum benefit, it is the skin that retains the most chemicals (pesticides), often used by growers. We, therefore, recommend washing it with water and vinegar before consuming it or opting for organic products.
We also wonder about the application of wax on the apple, which would help to preserve the fruit longer by preventing its dehydration and protecting it from diseases and parasites. This wax would contain morpholine, a product not recommended by the World Health Organization (WHO) whose derivative, N-nitrosamine (N-nitrosomorpholine), would cause cancer. Health Canada, therefore, took a serious look at the issue and its most recent study concluded:
It is also good to know that eating apples can cause bloating, gas and diarrhoea in people particularly sensitive.
Apple seeds contain cyanide but in tiny amounts. Ingested one or two at a time, the pips represent toxicity too low to have an impact. However, large amounts consumed in a short time could prove to be dangerous. But who would want a big, big bowl of apple seeds?
Culinary tips
Apples are very versatile and can be eaten raw or cooked, in your savoury or sweet recipes … Some examples:
Plain, we bite them for a healthy snack, for lunch, for dessert.
In pies, cakes, clafoutis, turnovers, doughnuts.
Passed in a blender with milk, avocado and some almonds: it is a deliciously nutritious juice.
Shredded, in muffins, pancake batter or sweetbreads.
Thinly sliced, to accompany the cheeses.
In fruit salads.
Poached in syrup, wine or cider, then topped with a scoop of ice cream.
In the oven: hollow them out and fill the centre with a mixture of raisins, cinnamon, brown sugar and butter before baking.
Sautéed in butter, then used as a garnish on French toast, pancakes, sweet omelettes.
In the famous apple-cheddar omelettes.
Pan-fried with onions and served to accompany red meats or poultry.
Cut into small pieces before adding to the stuffing of the duck or turkey.
In sweet and savoury salsas.
Apple juice loses a lot of the antioxidant properties of apple.
History and Botany
Appeared on Earth about 80 million years ago, the apple grew wild in the southern Caucasus as far as Sinkiang (western China). First consumed in this region and on the Anatolian plateaus (present-day Turkey) by Neolithic man, it reaches Europe thanks to periods of climatic warming.
The Romans participate in the establishment of the fruit in a large part of Europe, according to their conquests, and feast on about thirty varieties. Ten centuries later, twenty more are listed by the famous agronomist Olivier de Serres.
Apples evolve over the centuries, selected for their taste qualities, their resistance, their yield. However, the more fragile varieties do not disappear and remain cultivated and consumed locally. The apple is the fruit of the land par excellence 2 .
The apple belongs to the Rosaceae family
- Scientific name: Malum
- Division: Magnoliophyta
- Class: Magnoliopsida
- Subclass: Rosidae
- Order: Rosales
- Family: Rosaceae
The main types of apples are all from the common apple tree (Malus Domestica), which has around 20,000 varieties and cultivars (cultivated varieties) across the world. Sour apples are intended for making cider, sweet apples for fruit consumption.
The apple is a deciduous tree. Depending on the variety, it measures 2 to 15 meters. It blooms in May. It is rarely self-fertile: it needs another variety of apple tree able to pollinate its flowers.
The apple tree needs a winter period but fears spring frosts. The producers then set up a watering system that forms a film of ice around the fruit and which maintains a constant temperature inside and protects it.
Frequently Asked Questions (FAQs):
How are apples effective in losing weight?
It is not enough to just count the calories of the apple and compare it to another food. Although in theory, one calorie is physically the same as another, in practice 100 calories from apples are not equal to 100 calories you get from a glass of soda, for example.
In addition to practically offering no health benefits, the soda has empty calories, that is, it does not cause satiety. Worse still, your blood glucose rises rapidly, which can make you hungry right away.
Due to its fibres, the apple has the slowest digestion, which in addition to increasing satiety will also prevent a sudden variation in blood glucose. For those who need to lose weight, this makes all the difference, because, in addition to warding off hunger, the apple also prevents the release of excess insulin, the hormone that stimulates the storage of fat in the abdominal region.
Research by University of Pennsylvania scientists has shown that eating an apple 15 minutes before lunch can cause a person to consume up to 200 fewer calories during a meal.
So, before deciding between an apple or a candy, remember that although the calories in the apple and candy are apparently the same, they will influence your weight in a completely different way.
How many types of apples are there?
There are several types of apple on the national market. The best known are the varieties: Gala, Red or Argentina, Verde or Gran Smith and Fuji. Each type of apple has specific benefits and you certainly have a preferred type. The ideal is to consume various types of apple to complement your diet well.
Well, as we saw earlier, you don’t have to worry about how many calories an apple has, due to the low amount of calories per serving. We have selected for you the most popular types of apple:
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Gala: Is the darling of Brazilians. Its pulp is the softest and sweetest among the others and its skin is very red. It is very sensitive, so it needs to be carefully transported and stored.
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Red or Argentina: this apple has bright red skin and its pulp is whiter. Its texture is less juicy and when it matures, it leaves a floury feeling in the mouth. It is quite sweet and easy to digest.
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Fuji: it is the firmest and most acidic of all. Its pulp is crunchy and juicy. For cooks on duty, this is the ideal apple to add to desserts, salads and juices.
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Granny Smith: is the classic green apple. Its pulp is more acidic and has little sugar. It is preferred as an accompaniment to main dishes and roasted meats.
What are some tips to include apples in your diet?
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When you get home from shopping, wash the fruit well to keep it. One of the options for good hygiene is to rub it and soak it in a solution with chlorine. After washing the apples, dry them with a clean dishtowel or paper towel. Thus, it is possible to prevent the fruit from becoming moist and having its validity shortened.
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It is worth remembering that the apple, being a climacteric fruit, continues to ripen even after it is harvested. Once it is dry, you can store it inside or outside the refrigerator. You can even keep them wrapped in paper towels, but never in closed bags;
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Consider keeping the apples sanitized in an easily accessible location. When you leave the fruit in a visible place, you are more likely to consume it. This is a tip not only for those who have children at home but for anyone who wants to make healthier options throughout the day;
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Bet on the fruit when preparing sweets and even meals. In addition to adding it to vitamins and oatmeal creams, for example, for breakfast, and healthy sweets, such as pies and cakes, you can add cubes of apple to salads, adding their benefits and also a crunchy touch to the mix. Enjoy that this is a versatile food and unleash your creativity;
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If you are a fan of green juices or want to make use of this drink but the bitter taste is a challenge for you, consider adding an apple to add its nutrients and add a sweet touch to the preparation.
Conclusion:
Varied in colour and flavour, the apple is the fruit that we consume the most. Moderately caloric, it provides fibre as well as polyphenols and vitamin C: antioxidants with multiple benefits. It also contributes to potassium intake. She has everything to seduce young and old, especially as her culinary talent is very varied: it’s hard not to succumb to it!