Jerusalem Post

ByDIKLA DAVID, DIETITIAN

The apple comes in a variety of colors and flavors – green, red, yellow, or mixed, sweet or sour – so everyone can find the version that suits them. It easily fits into a school bag or work bag without getting squashed, is loved even by children who “refuse fruit,” and above all, it is tasty, crunchy, and easy to snack on.
Behind the simplicity of the apple hides an impressive health world:
Antioxidants – polyphenols, flavonols, and anthocyanins that help fight oxidative damage, reduce the risk of heart disease, cancer, and inflammation.

Dietary fibers (pectin) – balance sugar and cholesterol, contribute to satiety, to the health of the digestive system, and to reducing the risk of cancer. A clinical study published in the American Journal of Clinical Nutrition showed that daily consumption of three Gala apples for six weeks reduced blood inflammation markers in overweight and obese people. The researchers explain that the unique combination of fibers (pectin) and polyphenols in apples may contribute to balancing sugar levels and improving cardiovascular health. This finding strengthens the advantages of the apple and the recommendation to include apples as part of the daily diet.

Vitamins and minerals – mainly vitamin C (in a moderate amount), B vitamins, and magnesium.
Oral health – a juicy bite of an apple helps clean the mouth and protect against bacteria.

Which color is best?
Red or green? Sweet or sour? Nutritionally, there is no big difference; the sour taste comes from acids that blur the feeling of sweetness, and the colors come from different phytochemicals.
The apple fits almost everything: Fresh, baked, fried, juiced, made into vinegar or cider, in jams, puree, and sauces. And in baking, it is the star of cakes, pies, and classic desserts.
It is recommended to eat apples with the peel, preferably between meals, and they can be combined with almonds and nuts to slow down sugar absorption.

Dikla David is a clinical dietitian at Maccabi Healthcare Services.