Does an apple a day keep the doctor away?

We’ve all heard this sentence at some point in our lives, but is there evidence to back such a claim?

He’re is what we know about apples:

• Rich in nutrients including vitamin C (4.6mg/100g), vitamin K (2.2µg/100g), and dietary fiber (2.4g/100g)

• Contain powerful antioxidants, particularly polyphenols like quercetin, catechin, and chlorogenic acid

• Low calorie (52 calories per 100g)

• A meta-analysis published in Public Health Nutrition found that high apple consumption was associated with a reduced risk of various cancers, including colorrectal and breast cancer

Apples contain two important compounds that benefit gut health:

• Pectin: soluble fiber that acts as a prebiotic, promoting the growth of beneficial gut bacteria, and reducing harmful bacteria

• Quercetin: flavonoid with antioxidant with anti-inflammatory properties that protects the gut barrier from oxidative stress and supports the balance of beneficial gut bacteria

PRO TIP: when apples are cooked, they also release extra pectin, which your gut loves! Here’s a recipe to include those cooked pectin-rich apples!

Plant-based apple crumble

This recipe requires simple and wholesome ingredients, and you’ll have a tasty, sweet and healthy dessert that you will want to eat every day of the week!

Ingredients:

• 4-6 apples, depending on the size ( I used 3 red apples + 3 green apples)

• 1-2 tsp of cinnamon powder

• 1 tbsp date syrup or maple/agave syrup (optional)

For the crumble (for a small dish, if bigger, double quantities)

• 200g almond flour

• 2 tbsp oat flour

• 5 tbsp soy or oat milk

• 1 tbsp date syrup or maple/agave syrup (optional)

• Chopped pecan nuts

Instructions:

1. Cut the apples in small cubes

2. In a small pot, add half of the apples and half of a cup of water. Cook over low-medium heat until soft.

3. Add the rest of the apples, cinnamon and the date syrup and cook for around 10 minutes.

4. Preheat the oven to 180°C/356 F

5. In a bowl, mix all the crumble ingredients until it forms a thick paste.

6. Transfer the apples to a glass dish and cover then with the crumble, using your hands.

7. Place the dish in a preheated oven (180°C/356 F), for 25 minutes or until the crumble is golden.

8. Enjoy your healthy dessert with some coconut yogurt or ice cream!

SCIENTIFIC REFERENCES:

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