Baked Apples Benefits

6

The Baked Apples Benefits, sweeten the deal on this simple recipe. Apples are known to be high in antioxidants, yet they also possess properties which are quite surprising. Read on to find out how baked apples can help you improve the quality of your skin and even improve your oral health!

What are Baked Apples Good for?

Everyone knows about the high nutritional value and many benefits of fresh apples, but few people think that when they are baked, they are no less healthy.

This method of culinary processing allows you to store many vitamins and minerals in the fruit, as well as to reduce their calorie content and neutralize other negative factors. Almost everyone can eat baked fruit as food, although, of course, there are some limitations.

Information about the benefits of baked apples is no secret, but many ignore such knowledge, depriving themselves of a safe source of valuable substances. Therefore, nutritionists advise everyone who cares about their own health to pay close attention to this dish.

What is a baked apple suitable for?

One of the advantages of baked apples is the pleasant taste and ease of preparation. They can successfully replace sweet temptations with high calories. To prepare them, simply wash the whole fruit, remove the core from them, place them in a tray and keep in the oven for 10 minutes.

You can cook apples in the microwave, although it will be a little longer and will take 20 minutes. In addition, some experts believe that the microwave oven destroys the nutrients contained in apples and other fruit, so it is better to use it only to heat up food.

The benefits of baked apples are undeniable. Vitamins and microelements are present in them in huge quantities: vitamin C, A, K, B vitamins, magnesium, potassium, phosphorus, etc., as well as pectins, dietary fiber, antioxidants and others. All of these substances from baked apples will be absorbed much better than from fresh apples, especially if a person has problems with the stomach or intestines.

The list of the useful properties of baked apples is quite big. They clean the blood vessels very well of bad cholesterol and help maintain the level of this substance in the blood at an acceptable level. Baked fruit optimize bowel function and relieve constipation, as well as neutralize diarrhea.

Making stuffed apples

They are almost safe for the gastric mucosa, as they irritate it much less than fresh fruit with their large amount of organic acids in the composition. However, you should not eat baked apples on an empty stomach and in large quantities, if you have gastrointestinal diseases.

They also have a diuretic effect, remove toxins from the body and improve the general condition. Doctors prescribe a diet with baked apples to those who live in heavily polluted areas, such as near large factories and plants.

These fruit bind well to free radicals, heavy metals, remove them from the body and prevent the development of cancer. They also suppress hunger well and therefore help you lose weight.

In addition to the benefits, baked apples have some contraindications. They can provoke allergies or irritate the intestines when consumed in excessive amounts on an empty stomach. In addition, people with gastritis, peptic ulcer or high stomach acidity should also eat these fruit carefully, in whatever form.

For those who look after their figure, they must remember that any ingredients added during the preparation of baked apples, such as honey, sugar, nuts and more, add calories to the dish and can provoke the appearance of extra pounds.

Baked apples diet

The generally accepted good qualitites of baked apples makes them an ideal dietary product. You can improve your general condition with them even for a day, during which you can eat only this dish and drink unsweetened tea and water.

One serving should not exceed 300 grams and you can eat five times a day. Dietary fruit should be prepared without sugar, honey and nuts, you can only add cinnamon or ginger.

Nutritional Difference in Baked Apples vs. Not Baked Apples

The nutritional benefits of baked and raw apples are similar.

Apples are all created the same, nutritionally, but baking and drying create new textures and flavors. Baked apples tend to have additives, such as sugar, that will decrease the nutritional value. The best apples for baking include the McIntosh or a Granny Smith, but one of the worst is a Red Delicious due to its duller apple flavor. The Honeycrisp is one of the best to eat raw: It is sweet like honey and very crisp.

Baked Apples

One cup of baked apple provides 105 calories, 1 gram of protein and 28 grams of total carbohydrate if left unsweetened. A baked apple is a good source of fiber with 5 grams total, which is 19 percent of the daily target. On the other hand, a serving of baked apple that is sweetened will provide 181 calories, with 84 empty calories. The total carbohydrate count also increases to 47 grams per one-cup serving.

Raw Apples

Eating an apple in its natural state, raw and with the skin, provides 95 total calories. A raw apple is not a good source of protein with less than a half a gram per serving. The total carbohydrates in a medium-sized raw apple is 25 grams with 4 grams of fiber. Removing the skin from an apple also removes some of the nutrition. The total calories is less at 77, but the fiber is also decreased to only two grams, making it a less healthy choice.

Dried Apples

Apples can also be dried, which preserves many of their natural nutrients. For 1 cup of dried apples there are 209 total calories, 56 grams of total carbohydrates and 7.5 grams of fiber. The increase in calories, carbohydrates and fiber for the same serving size is due to the increase volume of apple that you are eating. When drying an apple the liquid is removed which shrinks the apple. The drying process reserves most of the sugar and other nutrients from the apple that provide calories, carbohydrates and fiber.

Impressive Health Benefits of Apples

With over 7,000 different cultivars available worldwide, it’s no surprise that apples are the most widely consumed fruit globally .

From sweet red varieties, like Red Delicious, Fuji or Gala, to tangy green ones, like Granny Smith — my personal favorite that I enjoy with lime juice and a little salt when I want a savory snack — there sure is an apple for everyone.

They’re commonly used in recipes, like pies, cookies, muffins, jam, salads, oatmeal, or smoothies. They also make a great snack on their own or wedged and smeared with nut butter.

In addition to their culinary versatility and numerous colors and flavors to choose from, apples are an exceptionally healthy fruit with many research-backed benefits.

Here are eight impressive health benefits of apples.

6. Might help prevent cancer

Antioxidants in apples may offer beneficial effects against certain types of cancers, including lung, breast, and digestive tract cancers

Test-tube studies suggest that these effects may be attributed to apple polyphenols keeping cancerous cells from multiplying

What’s more, one study in women reported that higher apple intakes were linked to a lower risk of cancer death

Apples’ fiber content may also contribute to their cancer-fighting properties.

For example, another test-tube study found that apple pectin fiber could inhibit the growth of cancerous cells and even trigger their death

However, further research in humans is needed to better understand the possible link between apples and cancer prevention — for example, to identify adequate amounts and eating timing (27Trusted Source).

SUMMARY

Apple’s fiber and antioxidant content have been linked to a reduced risk of certain types of cancer. However, more research in humans is needed.

7. Could help fight asthma

Antioxidant-rich apples may help protect your lungs from oxidative damage.

An excess of harmful molecules called free radicals can cause oxidative damage. This may lead to inflammatory and allergenic responses in your body

Apple skin is rich in the antioxidant quercetin, which can help regulate your immune system and reduce inflammation. Theoretically, this could make apples effective against late phases of bronchial asthma responses

Supporting this, test-tube and animal studies suggest quercetin may be a suitable treatment for allergic inflammatory diseases like asthma and sinusitis

Similarly, other compounds found in apples, including ones called proanthocyanidins, may reduce or prevent allergic asthma airway inflammation

Still, more human research is needed on the topic.

SUMMARY

Apples contain antioxidant and anti-inflammatory compounds that may help regulate immune responses and protect against asthma. However, more research, especially in humans, is needed.

8. May help protect your brain

Quercetin in apples may protect your brain from damage caused by oxidative stress

Research in rats shows that quercetin’s antioxidant effects may protect the brain and nerves from oxidative damage and prevent injuries that can result in degenerative brain diseases, like Alzheimer’s disease or dementia 

In addition, quercetin may prevent stress-associated nerve damage by regulating oxidative and inflammatory stress markers

Nevertheless, keep in mind that most research focuses on a specific compound instead of whole apples. Therefore, further research is still needed before any conclusions can be drawn.

SUMMARY

Quercetin in apples may protect your brain against oxidative stress. However, further research is needed to validate the effect of eating the whole fruit.

The bottom line

Apples are an incredibly nutritious fruit that offers multiple health benefits.

They’re rich in fiber and antioxidants. Eating them is linked to a lower risk of many chronic conditions, including diabetes, heart disease, and cancer.

Apples may also promote weight loss and improve gut and brain health.

Even though more research is still needed to better understand how apples affect human health, you can’t go wrong with this tasty, versatile, and easily accessible fruit.

Leave a Reply

Your email address will not be published.

Like
Close
TheSuperHealthyFood © Copyright 2022. All rights reserved.
Close