The Benefits and Harms of Apples: Which Color is Healthier?

In a recent TV show, a nutritionist discussed the advantages and disadvantages of consuming apples, as well as whether there are any restrictions on eating them.

The Nutritional Value of Apples

According to Dr. Oleg Krivoshenikov, a nutritionist and member of the Russian Federation of Nutritionists, apples are packed with essential vitamins, antioxidants, and dietary fiber.

Here are some of the benefits of apples:

• High levels of pectin, which aid in reducing blood cholesterol levels
• Rich in vitamin C and potassium
• Soluble dietary fiber that helps lower blood cholesterol levels
• Polyphenols with antioxidant properties

Apples also contain quercetin, a compound that stimulates the production of new brain cells, leading to improved memory and cognitive functions. Dr. Krivoshenikov emphasizes that quercetin reduces the risk of sarcopenia by 20 percent.

Potential Drawbacks of Apples

However, there are a few disadvantages to consider:

• May irritate the stomach due to high acidity and dietary fiber content
• Excessive consumption can cause bloating, nausea, and digestive disturbances
• Some individuals experience bloating due to a lack of enzymes that break down plant fiber

Considering the color of apples, Dr. Krivoshenikov highlights that red apples contain a higher percentage of antioxidants, which protect nerve cells from free radicals and prevent degenerative processes in the brain. He notes that the average glycemic index of all apples, regardless of color, ranges from 30-45 units, indicating a moderate impact on blood sugar levels.

Fried Apples vs. Fresh Apples

An interesting finding is that fried apples are actually healthier than fresh ones. Additionally, individuals who cannot consume fresh apples can opt for grilled apples, as the heat softens the hard fibers and breaks down the acids, preserving the nutrients while reducing the vitamin content.

Iron Absorption and Apple Consumption

Dr. Krivoshenikov explains that the form of iron found in apples is poorly absorbed by the body. Heme iron, primarily found in meat, is better absorbed. Hence, it is essential to consider other dietary sources of iron alongside apple consumption.

Recommended Apple Intake

In terms of portion sizes, Dr. Krivoshenikov advises against consuming more than 4-5 servings of apples per day. Each serving should not exceed 100 grams.

Source: News. EN