The Power of the Apple
This time under the nutritional microscope: the fruit synonymous with Rosh Hashanah - the apple. Is its juice preferable, and what does its peel include?
- שירי שלו | סיגל פרישמן
- פורסם י"ז חשון התשע"ד
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Apples today come in various colors, textures, flavors, and aromas. And as you know, Alexander and Jonathan are not just people's names but types of apples. Apples have several important components. It is best to consume them in their natural form, but not excessively, as they also contain sugar.
A medium apple weighs about 180 grams and contains 86 g of water, 52 calories (compared to about 80 calories in an average slice of bread), 2.4 grams of fiber, 13.8 carbohydrates (such as fructose, glucose), potassium, vitamin C, B vitamins. The apple is wrapped in a peel that is a particularly nutritional source of soluble fibers that help strengthen the immune system and have anti-inflammatory properties. Additionally, the properties of fibers help with fluid absorption in the body and the reduction of blood cholesterol levels. It is recommended to consume 28-35 grams of fiber per day from various sources.
Like other fruits, it is also recommended to eat the apple as it is and not as juice, especially for those suffering from diabetes and triglycerides, due to the different absorption in the body and the rapid effect of juice on blood sugar levels. Also, keep in mind that the amount of vitamin C decreases in juice. If you still crave juice, know that a glass of unsweetened homemade apple juice contains 218 grams of water, 114 calories, 28 grams of carbohydrates, and 0.5 grams of fiber.
Another noteworthy feature is that apples emit ethylene gas, which causes faster ripening of fruits, so do not store them with other fruits to prevent them from ripening and spoiling quickly. Alternatively, store them with unripe fruits to speed up ripening.
Courtesy of Clalit Health Services.
