A nutritionist explained why it is better to eat apples of different colors
Nutritionists recommend eating five portions of fruits and vegetables during the day, the total weight - about half a kilogram. Apples occupy a worthy place in this row - they are available at any time of the year and are relatively inexpensive. But most importantly, apples are very useful for our body - they contain a lot of pectin, fiber, polyphenols. How many and what kind of apples should be eaten a day and what benefits they bring, told a nutritionist, head of the day hospital of the clinic of therapeutic nutrition FIC Nutrition and Biotechnology Tatiana Zaletova.
What is useful pectin?
It is this substance that "allows" to make marshmallows and marshmallows from apples.
"Pectin is a prebiotic, that is, it is food for our beneficial microflora. If we eat enough pectin, it will help improve our microflora. It is with the intestinal microflora that the health of the digestive system, as well as immunity, is linked," explained the doctor.
What is fiber for?
Fibers are non-digestible dietary fibers. They form a food clump and stimulate intestinal peristalsis, thereby promoting normal digestion.
"Ideally, you should consume at least 20-30 grams of fiber a day - it is an excellent prevention of cardiovascular and cancer (colon cancer), as well as diabetes mellitus. In addition, fiber adsorbs and removes various toxic substances and harmful microorganisms from the body and maintains the balance of normal microflora, protecting the intestines from inflammation," says Tatiana Zaletova.
Polyphenols are important antioxidants
Polyphenols can not be synthesized in our body, but are important for the maintenance of antioxidant defense, and therefore should enter our body with food.
"What are antioxidants for? In the process of life activity, quite a large number of free radicals are formed, which damage healthy cells. To combat them, there is a special defense system, which includes polyphenols. The antioxidant system primarily works to maintain those organs that are involved in protecting our body from negative events - decay products, eating junk food, etc. So, by increasing the presence of polyphenols in the diet, we additionally protect our body, in particular, our liver," says the expert.
Which apples are better to eat?
There is a great variety of apples on sale: some people like sweet apples, others like them with sourness, some like red varieties, while others, fearing allergies, try to eat green apples.
According to the nutritionist, it is desirable to use a variety of varieties of apples, with different colors of peel. Better - not imported, but grown in your region (if there is such an opportunity).
"It is clear that more useful substances - vitamins, polyphenols - in those apples that have not been stored for a long time. There is a theory that genetically we better assimilate those food products grown in the same area where we live. In addition, apples are treated with certain substances for long storage. So be sure to wash them thoroughly. But if you cut off the skin - thus you remove some of the useful substances, including fiber and pectin," - says Zaletova. - Different varieties of apples contain different types of polyphenols - so the more varieties of apples you buy, the wider the range of useful substances that enter the body.
Another obvious benefit: apples are low in calories, so you can increase the amount in your diet without fear of weight gain.
Raw or baked?
Of course, apples are good in all kinds. They are good to add them to different salads and eat them raw whole.
"But if there are problems with the gastrointestinal tract (diseases of the intestines, liver, etc.), it is better to bake apples. When baking in the apple is destroyed acids that can have an irritating effect on the gastrointestinal tract, and we get only the beneficial properties of pectin," - says Tatiana Zaletova.
How much can be eaten in a day?
For a balanced diet, it is recommended to eat 1-2 apples a day. You can combine them with other fruits. For example, pears are comparable to apples in terms of pectin content.