Green Apples: A Crisp Bite to Boost Your Health

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Green apples are a refreshing and a crisp variety of apples known for their slightly tart flavour and vibrant green colour. They are packed with essential nutrients that can be a valuable addition to a balanced diet. Whether eaten raw or added to salads and juices, green apples provide a delicious way to consume a range of vitamins, minerals, and dietary fibre. This fruit can do wonders for your body in ways you might not expect.

Nutritional Content

A medium-sized green apple (about 100 grams) contains approximately:

NUTRITION  CONTENT 
Energy  58 kcal
Protein  0.44g
Fats 0.19g
Carbohydrates  13.6g
Fibre 2.8g
Sugar  9.59g
Calcium  5mg
Iron 0.15mg
Phosphorus  12mg
Potassium  120mg
Sodium 1mg
Zinc  0.04mg
Copper  0.031mg 
Manganese  0.044mg 

Health Benefits of Green Apple

Antioxidant Properties 

Oxidative stress, which results from an imbalance of harmful molecules called reactive oxygen species (ROS), is a key factor in chronic diseases like diabetes, cancer, and heart problems. Apples contain antioxidants, such as polyphenols, that help neutralise ROS, supporting the body\’s defence system. Research shows that eating apples can boost antioxidant enzymes, helping the body fight oxidative stress.

Anti-inflammatory Effects 

Inflammation and oxidative stress are linked, and both play a role in chronic diseases like diabetes and arthritis. Apples, particularly their polyphenols, have been shown to reduce inflammation by lowering levels of pro-inflammatory molecules. This has been demonstrated in both animal and human studies, suggesting apples may help in managing chronic inflammation.

Gut Health 

Apple compounds, like pectin and proanthocyanidins, interact with the gut microbiota (the bacteria in our digestive system) to promote a healthier gut. These compounds can improve the balance of gut bacteria, which may help prevent conditions like obesity and metabolic syndrome.

Cancer Prevention

Apples contain various compounds like polyphenols and flavonoids that may help prevent cancer. Research shows these compounds can slow cancer cell growth and prevent tumour development, particularly in cancers of the colon, breast, prostate, and lung.

Heart Health

Cardiovascular diseases (CVDs) remain the leading cause of death worldwide. Studies suggest that regularly consuming apples can lower bad cholesterol, improve blood vessel function, and reduce body mass index (BMI). This heart-protective effect is partly due to the influence of apples on gut health and inflammation.

Asthma and Lung Health

Apples may also help with lung health. Studies from Australia, the UK, and Finland found that eating apples was associated with a reduced risk of asthma and better lung function. People who ate apples regularly had healthier lungs and were less likely to develop asthma. In one study, eating five or more apples a week was linked to significantly better lung capacity.

Diabetes and Weight Loss

Apples might lower the risk of type II diabetes, as shown in a Finnish study. The quercetin in apple peels was highlighted as a key component. Additionally, apples have been linked to weight loss. In a Brazilian study, women who ate apples lost more weight than those who didn’t and had better blood sugar control. 

Prevents radiation-induced damage

One of the studies highlights the protective effects of green apple extracts in reducing the damage caused by ionising radiation to red blood cells (RBCs). Radiation increased the fragility of RBCs, making them more prone to damage. However, green apple extracts, along with beetroot, helped maintain RBC integrity. Green apples have antioxidant properties that combat oxidative stress from radiation, helping to preserve cellular health and protect blood components from degradation. 

How to Best Consume Green Apples

Raw :The simplest way to enjoy a green apple is by eating it raw. This ensures you get the full range of nutrients, including fibre from the peel.

In Salads : Green apples add a refreshing crunch and tangy flavour to salads, pairing well with leafy greens, nuts, and cheeses.

Juice : Freshly pressed green apple juice is hydrating and packed with nutrients. However, it is worth noting that juicing may remove some of the fibre, so consuming the whole fruit may offer more benefits.

With the Peel : Eating green apples with the peel provides extra fibre and nutrients. The peel contains antioxidants and fibre, which contribute to digestive health.

Difference Between and Red and Green Apple

Green and red apples differ in several key aspects, including taste, nutrition, and appearance. Green apples, such as the popular Granny Smith variety, are known for their tart and crisp flavour, while red apples, like Red Delicious or Fuji, are generally sweeter and juicier. Nutritionally, green apples tend to have slightly lower sugar content and calories, making them a bit more suitable for those watching their sugar intake. They also contain more fibre compared to red apples. On the other hand, red apples are richer in antioxidants, particularly anthocyanins, the pigments responsible for their vibrant colour. Both types offer essential vitamins, fibre, and antioxidants, contributing to overall health, but the choice between them often comes down to personal preference and dietary goals.

When to Avoid Eating Green Apples

– Sensitive Stomach:

Green apples, due to their acidic nature, might cause discomfort for those with sensitive stomachs or acid reflux. In such cases, choosing less acidic fruit options may be preferable.

– Dental Sensitivity:

The tartness of green apples may increase the sensitivity of teeth, especially for individuals with dental issues. Rinsing the mouth with water after consumption can help reduce this effect.

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Myths and Facts 

Myth: Green Apples are Unripe Red Apples

Facts – Some believe that green apples are simply unripe versions of red apples. However, this is false. Green apples, like Granny Smith, are a distinct variety, known for their tartness and firm texture.

Myth: Green Apples are Bad for Teeth Due to Acidity

Facts –   While green apples do have a tart, acidic flavour, they are not harmful to teeth when consumed in moderation. In fact, their crisp texture helps in cleaning teeth by stimulating saliva production, which neutralises acids.

Myth: Eating Green Apples on an Empty Stomach is Bad

Facts –    There\’s a belief that eating a green apple on an empty stomach can cause stomach discomfort. However, for most people, green apples are perfectly safe to eat at any time and may even help with digestion due to their fibre content.

Key Takeaways 

Green apples are a great source of dietary fibre, vitamins, and minerals, they make a nutritious addition to any diet. Low in calories and sugar, green apples are packed with beneficial compounds like antioxidants and polyphenols, which help protect the body from oxidative stress and inflammation. Regular consumption of green apples may support heart health, promote gut health, and lower the risk of chronic diseases like diabetes and cancer. They also contain pectin, a type of fibre that aids digestion and promotes a healthy gut microbiome. Green apples are particularly noted for their role in lung health, with studies showing a link between apple consumption and reduced asthma risk. Best consumed raw with the peel for maximum fibre and nutrients, green apples are also a great addition to salads and juices. While they have a higher acidity than red apples, their health benefits far outweigh any minor drawbacks.

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