Why You Must Include Apple in Your Daily Food Intake

Why Must You include apples in your daily food intake?

So, the stage for A2Z is set, the show begins, and I choose apple to lead me as per my theme reveal -food for nutrition-fruits and vegetables- produced in South Africa. 

And what is nutrition? "Nutrition begins with food. [It]is the process by which the body nourishes itself by transforming food into energy and body tissues." 

Apples

Eat an apple a day and keep the doctor away is an adage we always hear.  And what truth does the statement carry is the question I start with.

Apple is among the three top-producing fruits in the world 

It's a versatile fruit based on the following aspects: 

• Easy to store and carry and available throughout the year. 

• Available in distinct colours appealing to the eyes. 

• Long shelf life. 

• An attractive item on the food table. 

• High nutritional value.

• Enhances a healthy lifestyle. 

• Not just for eating

It is the most amicable item in your food purchase, which demands the least labour.  After washing in running water, it is ready for the dining table, lunch box, baking, or salads. In places with a temperate climate, it stays firm and crunchy for days without refrigeration.

And don't you agree that the apple isles in a food market are eye-catching with an assortment of deep red, golden yellow, and green?  

Apart from the beauty, do these colours mean anything? Of course, they take it after their nutritional varieties and the corresponding benefits. Shall touch on this part at the right time.

Regarding apple's health value, it is rich in: 

• Fibres.  (soluble & insoluble) 
• Polyphenols 
• Minerals and,
• Vitamin

Pectin is an essential plant fibre found in apples.

• It helps to cure upset tummies and promotes healthy gut bacteria, can lower blood sugar, boost healthy skin, and aid weight loss. 

Polyphenols are a group of antioxidants, molecules that fight free radicals in your body. Among their health benefits, antioxidants may prevent cancer, inflammation, heart disease and weight gain.

• Helps to lower the bad cholesterol

• Helps prevent chronic diseases, including certain cancers.

• Lower the risk of type-2 diabetes.

• Have registered positive effects on cardiovascular diseases.

According to a study at Harvard, a medium size apple provides about 90 calories, 0 grams of fat, 1 gram of protein, 25 grams of carbohydrate, 19 grams of sugar (naturally occurring), and 3 grams of fibre

 Apple, a product of South Africa

The picture was taken from pixels.com

South Africa is a producer and exporter of apples. It is 15th on the global list of apple-producing nations, with China 1st and India 5th.

Western Cape is where apple farming started in South Africa in the1880s and exporting in 1889.  Farmers initially preferred the deciduous areas of the region but later moved on to the entire country. 

 The traditional varieties of the fruit produced for local consumption are-Golden Delicious, Royal Gala Braeburn and Granny Smith. 

To suit the preference of the exporting markets in Europe, farmers have developed more varieties than the traditional e.g. Royal Gala/Gala, Cripps Pink and Pink Lady, Topred/Starking, Fuji, Cripps Red, Joya and Braeburn.  

 The image speaks for itself.  It is a product aisle in Checkers Supermarket near my home with branches throughout.  I frequent the supermarket and the branches of Food lovers Market for our family purchases.  

Every visit, I take my time to enjoy the fruit colours display. 

The Colour and the Nutrition

One question about the colours is whether they mean more than identity and beauty?  Of Course, they do. Each colour indicates the nutritional content of the type.  

For example, the red colour indicates an elevated level of antioxidants. The fibre in green Granny Smith may improve your stomach microbes and help weight control. Due to the high presence of the nutrients in Golden Delicious, they improve eyes, heart, and brain functions.  

Fuji, having a yellow and red peel with a higher polyphenol content than other types "may help prevent heart and liver injury by lowering blood cholesterol levels and improving liver enzyme markers." 

Gala is another red variety that reduces "obesity-associated inflammation, which is directly linked to increased heart disease risk."  Healthline

Apple Products.

Peeled or not?

Do you prefer eating apples peeled or the skin on? Remember, the skin got much of the fibres and flavonoids.  Hence to take advantage of the health benefits listed above, you eat the fruit with the skin.