Tangy, sweet, tart and crunchy. What’s not to love about an apple?
Given how easily they grow in the UK, apples are a great local and seasonal option for fruit. There are 7,500 varieties around the world although fewer commercially grown – just another example of diversity on a plant-based diet.
Eat the Peel
Apples consist of up to 85% water so are excellent for quenching your thirst. Whole fruit is not just “sugar and water” – they come in a perfect package with fibre, vitamins and minerals. Most of the vitamins in an apple are located directly under the peel and flavonoids (naturally occurring phytonutrients providing a range of health benefits) are located in the peel itself. Choose organic if this is an option for you.
Rich in Vitamin C
While nutritional values vary depending on the apple, they generally contain around 12mg of Vitamin C per 100g – so just one apple gives you 15% of your daily requirement.
Apples also contain high amounts of pectin – a soluble fibre that is considered a prebiotic, contributing to a healthy gut microbiome. A study in Frontiers in Microbiology showed that the average apple contains around 100 million bacteria. However, around 90% of these beneficial microbes are in the core. So eat the core (leave out the seeds due to the minuscule amounts of cyanide) and minimise food waste in the process.
There are hundreds of studies on apple consumption, showing benefits for reduced blood pressure, improved blood glucose control, better cholesterol levels and healthy weight management. Eat the whole apple rather than apple juice and include the core and peel (without the seeds). My favourite is the Gala apple or tart Granny Smith.
What’s your favourite type of apple? Let me know in the comments below.