Green Apple: Origin, health benefits, side effects and delicious ways to enjoy this crispy fruit |
Green apples are also known as Granny Smith or sour apples. They rank among the most popular fruits in the world, largely attributed to their crisp texture, tangy flavour, and appealing colour. The creation of green apple types is attributed to Australia back in the 19th century. But because of their popularity and the fact that they can be kept for a long time, they are now cultivated in almost every part of the world. These fruits are not only good for a quick and refreshing snack – being low in calories – but they are also still rich in dietary fibre, vitamins, antioxidants, and phytonutrients that, for instance, enhance digestion, immunity, and cardiovascular health. How green apples support your health, backed by research
How green apples support your health
Scientific studies identify apples as excellent sources of health-promoting substances such as phenolics, flavonoids, and antioxidants, which green apples are no exception to. These substances can lower the risk of chronic diseases. A study named‘Apple phytochemicals and their health benefits’, published in the National Library of Medicine, states that the regular intake of apples has been linked to lower risks of different types of cancer, cardiovascular diseases, asthma, and diabetes. In addition, it is linked to a potent antioxidant effect, inhibition of cancer cell growth, decrease in lipid oxidation, and lowering of cholesterol levels. These phytochemicals vary depending on the apple cultivar and the growing conditions. However, apples are generally very potent in improving metabolic and cardiovascular health.
Top health benefits of green apple1. Supports digestive health: Green apples are full of dietary fibre, making them a perfect source for regular bowel movements, prevention of constipation, and gut microbiome health. Since fibre slows sugar absorption, this fruit remains a digestive system-friendly one. 2. Boosts immune function: Being a rich source of vitamin C and antioxidants, green apples can be considered as one of the ways leading to a strong immune system since they protect the body from free radicals and give energy to the body’s natural defence systems against infections and inflammations.3. Weight management and fullness: Green apples are calorie-light and have a significant amount of water and fibre; hence, they cause a feeling of fullness which can be instrumental in the control of the desire to eat and the management of weight if consumed as a snack or as a part of a balanced meal.4. Heart health and cholesterol control: Besides potassium, the green apple components giving the most credit for the reduction of LDL (bad) cholesterol and thus the protection of the heart are the soluble fibre and polyphenols that, together with the major factors for healthy blood pressure levels, pave the way for the proper functioning of the heart.5. Blood sugar regulation: Green apples have a low glycaemic index and are high in fibre. They gradually release sugar into the blood; hence, the blood sugar rises less. Consequently, they are an appropriate fruit for people who need to keep an eye on their glucose levels.6. Skin and eye health: Green apples carry vitamin C and similarly beneficial components that are involved in the production of collagen and defend the skin against the harmful effects of oxidation. Along with vitamin A, other phytonutrients also help the eyes as well as the overall skin glow.Possible side effects and precautions of consuming green applesGreen apples are beneficial for the majority of people; however, there may be some slight side effects in certain individuals, as listed below:
- Digestive discomfort: Due to the high fibre content, it may bring bloating or flatulence to people who have a sensitive digestive system if they take a large amount of it.
- Tooth sensitivity: The natural acids in green apples can slowly diminish the enamel; hence, rinsing with water after eating is good for the protection of teeth.
- Allergic reactions: Very few instances; some people may have symptoms of oral allergy syndrome caused by proteins in apples.
The best way to get the most of the nutrients is by eating apples whole with the skin on, but avoid apple seeds as they have traces of cyanogenic compounds.Simple and delicious green apple recipes1. Green apple & cinnamon oatmeal
First, prepare oats with water or milk. Next, mix in the slices of the green apple, a pinch of cinnamon, and a teaspoon of honey.Benefits: An impeccable source of fibre and antioxidants, and the right choice for a heart-friendly breakfast.2. Green apple salad with mint
Mix the firm green apple slices with the lettuce, walnuts, lemon juice and a drizzle of olive oil.Benefits: A nutrient-packed energiser and digestion-friendly. 3. Green apple smoothie
Mix a green apple with spinach, banana, Greek yoghurt and some water or almond milk.Benefits: An amazing smoothie that gives the body fibre, protein, and antioxidants4. Baked green apples with nuts
Cut out the cores from the apples, stuff the apples with the chopped almonds and raisins, and then bake them at 180°C for 15–20 minutes.Benefits: A comforting, nutrient-dense dessert packed with fibre and healthy fats.Green apples are a crunchy, nutrient-dense fruit that must be in your daily diet. The benefits, starting with supporting the digestive system and weight management and then leading to the promotion of heart health and immunity, are backed by scientific studies and nutrition science in practice. Disclaimer: This article is for informational purposes only and does not replace medical or dietary advice. Consult a healthcare provider for personalised guidance.Also read | How to make himachal’s famous dish “siddu” at home
