The Autumn Miracle of This Fruit

Apples offer a pleasant taste, wide variety, and a range of nutrients. Nutrition specialist Eliza Whitaker says apples are rich in pectin, a soluble fiber, and polyphenols, compounds that can support the body's health in several ways.

In addition to its pleasant taste and great variety, apples provide the body with a set of nutrients. Eliza Whittaker, a nutritionist, says that apples are rich in pectin, a type of soluble fiber, and polyphenols; Compounds that can help the health of the body in different aspects.

According to ambassador Arjan, autumn is associated with a variety of nutritious fruits and vegetables, but if the goal is to choose foods that help the health of several important parts of the body at the same time, apples will be one of the notable options.

One of the most important features of apples is the fiber in them. A cup of apples has nearly three grams of fiber; A substance that is important for the functioning of the digestive system and can help regulate blood cholesterol. Dietitian Alyssa Smolen explains that the benefits of fiber are not limited to gut health, and lowering blood cholesterol is also an important benefit.

The pectin in apples also helps feed beneficial gut bacteria. These bacteria form part of the intestinal microbiome; A collection of microorganisms that play a role in the functioning of the digestive system and the immune system and are also related to the health of the heart and brain. For this reason, maintaining the balance of the gut microbiome is considered one of the most important aspects of general health.

Of course, to benefit more from apple fiber, it is better to eat it with the skin. A significant part of the fiber and some plant compounds of this fruit is in its skin, and peeling the apple can reduce its nutritional value.

The benefits of apples are not limited to the digestive system and the heart. This fruit contains useful plant compounds such as polyphenols and flavonoids that can play a role in protecting cells. Nutritionist Keri Gabriel mentions the presence of quercetin in apples; An antioxidant compound, most of which is in the skin of the fruit. Antioxidants help fight free radicals; Molecules that can damage cells if they accumulate too much. Quercetin may also play a role in protecting neurons, the main cells of the nervous system.

Apple has also been investigated in researches related to cognitive performance and some studies have linked its consumption with better cognitive performance. Whittaker also notes that the flavonoids in apples may help slow the process of cognitive decline. However, these findings do not mean that eating apples alone prevents brain diseases; Rather, this fruit can be part of a varied and healthy food pattern.

Apple's herbal compounds may also play a role in reducing body-wide inflammation. Chronic inflammation can negatively affect the health of the heart, brain, and digestive system. Therefore, consuming foods rich in antioxidant compounds is one of the ways of nutritional support for public health.

There is no need to prepare complex dishes to include apples in your diet. For a sweet snack, Smolen suggests adding some cinnamon to an apple or tossing slices into overnight-soaked oats. Combining apples with oats can add more fiber to the meal.

Whittaker also likes to make an apple nacho-like snack: She slices an apple and tops it with peanut butter, chopped walnuts, chia seeds, and chocolate chips. This combination is a simple way to diversify daily snacks.

Gabriel also considers apple to be a relatively economical and practical fruit that can be easily included in different meals; From eating as a snack to adding to salads, baked oats or fruit desserts. The wide variety of apples also makes it easier to choose, because some of them are sweeter and some have a more sour taste. In any of these methods, it is better to keep the skin of the apple to benefit from more fiber and nutrients.

Along with apples, nutritionists also recommend sweet potatoes as a suitable option for supporting the health of the brain, heart and intestines. This food contains beta-carotene and other carotenoids; Compounds that have antioxidant properties and may help maintain brain and heart health.

Whittaker also points to the potassium in sweet potatoes. This mineral helps the body get rid of excess sodium and thus can play a role in regulating blood pressure. Like apples, sweet potatoes also contain soluble fiber, which is good for digestive and heart health. One cup of sweet potatoes cooked with their skins provides nearly seven grams of fiber; A significant amount that is more than the amount of fiber in a cup of apples.

In terms of cooking, it is easy to use sweet potatoes. Smolen suggests adding it to soups or stews. Whittaker's popular method is to bake sweet potatoes in the oven and add a tomato-based sauce made with ground turkey, onions, spinach, and mushrooms.

Like apples, it is better to eat sweet potatoes with the skin on as much as possible to get more nutrients and fiber. All in all, including these two foods in a varied diet can be a simple way to increase the intake of fiber and beneficial plant compounds; However, sustainable health depends on a set of dietary habits and lifestyle.

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