From childhood, we’ve all heard the famous saying: “An apple a day keeps the doctor away.” But there’s more to this proverb than just folk wisdom. Apples actually have extraordinary health benefits that can improve our well-being when consumed regularly.
Simple yet nutritionally rich, the apple can become a precious ally for daily health, thanks to its unique composition, which includes vitamins, minerals, fiber, and antioxidants.
With many virtues, apples can improve health naturally and accessibly. From protection against disease to supporting the digestive system and improving skin health, an apple a day can truly make a difference in our lives.
Why Apples Are Good for Health (and Beauty)
Hydration and Natural Energy Source
With 85% water content, apples help keep the body hydrated, supporting vital processes like temperature regulation and respiration. Additionally, the natural glucose in apples provides an immediate energy boost, perfect for combating fatigue or low energy.
Apples are Rich in Essential Vitamins and Minerals
Apples are an important source of Vitamin C, essential for strengthening the immune system and improving skin and gum health. One apple can cover up to a third of the daily requirement for this vitamin. They also provide B vitamins (B1, B2, B6), which support metabolic functions and cell regeneration. Among the minerals, potassium stands out for regulating blood pressure and supporting muscle function, while magnesium and calcium contribute to bone health.
Antioxidants: The Invisible Protection
Antioxidants found in apples, such as flavonoids and quercetin (mainly concentrated in the skin), protect against free radicals that cause cellular aging. These phytochemicals also protect the heart and circulatory system.
An Ally in the Diet
With their low calorie content and high fiber, apples are a great ally for those looking to maintain or lose weight. The fiber, particularly pectin, regulates sugar absorption and increases feelings of fullness, helping to reduce cravings. Eating the apple with its skin enhances this effect, providing more fiber for intestinal health and diuresis.
Benefits for Blood Sugar and Cholesterol Control
Apples have been shown to help regulate blood sugar and cholesterol levels. Pectin, combined with polyphenols, can reduce the need for insulin, lowering the risk of Type 2 diabetes. Studies have shown that certain varieties, like the Annurca, have particularly beneficial effects on fat and sugar metabolism.
Support for the Digestive System
Apples are also known for their soothing and protective properties for the stomach. Pectin acts as a shield against irritation and inflammation, relieving common problems like constipation and gastritis. When cooked, apples are particularly effective for treating sluggish bowels.
Apples Are a Remedy for the Skin
Thanks to their antioxidant content and malic acid, apples promote skin health. They help combat signs of aging, prevent wrinkles, and fight acne. Malic acid is widely used in cosmetics for its exfoliating and brightening properties.
Perfect for All Ages and Tastes
Apples are among the first foods recommended for infant weaning due to their easy digestibility and ability to protect the digestive system. Moreover, the wide variety of apples offers a range of flavors that satisfy every palate.
How Many Apples Should You Eat a Day?
When consumed in moderation, up to two apples a day can be an essential part of a balanced diet. However, it’s important not to overdo it, as excessive consumption may cause digestive issues or increase blood sugar levels.
The Marlene® Aroma Wheel
This tool, created by sensory analysis experts, explores the characteristics of five Marlene® apple varieties. It categorizes the organoleptic properties into three areas: aroma, taste, and texture. Additionally, the “Combinations” feature suggests culinary pairings to enhance the flavors of apples, making every meal unique. Learn more about the Aroma Wheel on Marlene’s official website.
Apple Varieties for Every Taste
In Italy, the variety of apples is vast and diverse, thanks to the country’s varied climates and terrains. This not only reflects consumption preferences but also local traditions and agricultural practices. This abundance makes apples a key element of the Mediterranean diet and Italian gastronomy.
There are many apple varieties, each with unique flavors and textures. The most well-known are:
Granny Smith: Juicy, crunchy, with a refreshing sweet-and-sour flavor.
Braeburn: Juicy and firm, with a perfect balance of sweetness and acidity.
Gala: Sweet, crunchy, aromatic with a slight tang.
Red Delicious: Sweet and aromatic with a delicate fragrance.
Fuji: Very crunchy, sweet, juicy, with an aromatic taste.
Golden Delicious: Juicy, sweet, with a slight acidity.
On Marlene®’s website, you can discover more about these apples and new Marlene®-branded varieties, including Yello®, SweeTango™, RedPop®, and Giga®.
Giga®: Juicy, sweet, aromatic, slightly tart, with resistant skin. Its flesh is firm and compact. A large apple, perfect for sharing.
RedPop®: Crunchy, firm, very sweet and juicy, with notes of apricot, mango, and elderflower. It’s a small, carmine-red apple that’s the perfect healthy snack.
Yello®: Exotic, crunchy, and juicy. It has an intense, slightly tropical aroma with notes of pineapple, honey, and lemon zest that intensify when bitten. Fine, compact flesh and pale yellow skin.
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This article first appeared on Grazia.it – Author: Clelia Torelli
