Remember the old saying: ‘an apple a day keeps the doctor away’? Well, it’s true!
New research has revealed that apples – aka Britain’s national fruit – are a super food in their own right.
According to research from Tom Sanders, Emeritus Professor of Nutrition and Dietetics at King’s College London, apples are packed full of essential nutrients and minerals.
British apples are a rich source of fibre (1.2g per 100g), along with vital vitamins, minerals and a wide variety of phytochemicals – which means an apple a day will help towards:
· Gut health – Over the last few years, the importance of gut health has become much more of a focus. Eating an apple a day encourages the growth of more ‘friendly’ bacteria in the large bowel – which is essential for keeping a healthy gut.
· Diabetes – With the sharp rise in recent years in the prevalence of type 2 diabetes in the UK, focusing on sugar intake has become a priority. While eating an apple may seem like a sweet treat, eating a whole apple results in a much smaller rise in blood sugar than drinking apple juice. It’s also recognised that, because they contain polyphenols with antioxidant properties, apples may help to prevent type 2 diabetes. One study, which followed 38,000 women for a period of over 9 years, showed that those who ate an apple a day had a 28% reduced risk of type 2 diabetes, compared with those who ate none.
· Cardiovascular disease – Some of the key nutrients in apples have been attributed to maintaining a healthy heart, with a higher intake of apples resulting in lower risk of stroke and heart disease which can be credited to these funny little things called ‘flavonoids’.
- Respiratory health – Some studies show there is a direct link between eating apples and reducing your risk of lung cancer, with apple consumption shown to help protect against asthma and pulmonary disease.
- Weight management – Maintaining a healthy weight for your body type is essential for helping you to avoid prolonged health issues such as these. Apples contain around 77 kcal/150g per serving, making them a great swap from regular snacks, such as crisps or cereal bars, which rack up at least 150 kcal per serving.
One of your five-a-day
According to Pink Lady® apples, the apple is the second most popular fruit choice among UK shoppers, yet only 28% of adults actually eat their five-a-day.
Most of us know we need to eat five portions of fruit and veg a day to maintain a healthy lifestyle, but many of us are sketchy when it comes to what’s included and what counts as a portion. The solution is simple – add an apple to your daily diet!
PS Pink Lady® apples’ flavonoids are also what gives them their unique blush.
Make your own Wild Apple Jelly
You will need:
1 litre of wild apple juice
Juice of one lemon
800g light cane sugar
1. Mix the apple juice, the lemon juice and the cane sugar in a bowl.
2. Bring the liquid to a gentle boil.
3. Cook over medium heat for between 20-25 minutes, until it reaches 106° C.
4. While allowing the mixture to boil wash your jam jars in very hot water.
5. Check the temperature is at 106° C and pour the jelly in the jars and hermetically seal them.
6. Keep them upside down until they cool.
Recipe: Linda Louis, as told to Fine Dining Lovers