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I love Granny Smith Apples!
They are crisp, tart, and juicy. If you think they are just for apple pies you might want to reconsider. I also love that something that tastes great is super good for you as well. Added bonus, yippee!!
Reasons to add these treats to your daily diet.
Let’s start with my favorite one.
#1 Improves Gut Health. The Granny Smith was shown to excel over several other varieties of apples in this area due to non-digestible compounds that actually ferment in the colon. This is very beneficial to the good bacteria in the gut which effects a multitude of other important areas of our health:
- High cholesterol
- Chronic anemia
- Menstrual complaints
- Hormonal problems
- Breast enlargement in men
- Prostate issues
- Candida infection
- Chronic vaginal infections
- Food allergies and intolerances
- Vitamin B deficiencies
- Neurological problem
See my article on gut health.
#2 Weight loss. I know what some of you anti-carb, keto folks are saying. Oh no. we can’t have fruit. Well if you were going to break down and have a piece of fruit this lowly green skinned granny is the one to have.
They are lower in carbs and sugar than their red-skinned cousins and they have some other attributes that give them a real edge.
They have a high water content which helps you to feel full and with 3 gms of fiber, they are slow to digest meaning they won’t spike your blood sugar.
A study published in 2011 by the Journal of Medicinal Food found that mice fed a high-fat diet that were given ursolic acid(found in the skin of the green apple) lost more weight than the mice that did not receive it. Granted, this study was done on mice so human trials would need to be conducted in order to make weight loss claims but it certainly is hopeful isn’t it?
Of course, eating an apple a day is not going to be a dieter’s magic bullet without including exercise and decreasing overall calorie intake (deficit of calorie into calories out) but it may be one more tool to assist us.
#3 Detoxifies the Liver. That high fiber along with the antioxidants increases bile production which helps expel toxins before they reach the liver.
In addition, that ursolic acid in the skin was used in another study which was shown to reduce the risk of liver disease. Again this study was only performed on mice but the fat mice that were fed the green apples did not suffer from fatty liver disease like their other fat friends. Remember not to remove the skin since that is where all the good stuff is.
#4 Increases Bone Strength. There is a strong correlation between liver health and osteoporosis. So the effect on the liver will also provide benefit to your bones.
Green apples also contain vitamin C which will boost the production of collagen, another component necessary for bone health.
#5 Improves Joint Health. Same reason as above. That collagen that is boosted by the vitamin C in the apples is also extremely important for joint health
#6 Improves Digestion. The fiber in these beauties will assist in the regulation of your bowels. Natures way of preventing constipation and diarrhea. Come on. You know we all pay close attention to this and it can totally throw off our whole day when we are not quite right. Am I right or am I right?
#7 Reduces Cancer Risk. This is backed by multiple studies showing its power to decrease cancer cells growth. Specifically in breast cancer cells where they were significantly lowered by the phytochemical and flavonoid components.
It was also found to have an effect on inhibiting colon and liver cancer cell growth.
So, perhaps not a cancer cure but surely something worth noting.
#8 Lowers Cholesterol. Many people are taking statin drugs to decrease their bad cholesterol (LDL). An article on WebMD reviews the many negative effects of statins and whether the benefits outweigh the risks.
A study from Ohio State University performed on a group of adults between the ages of 40 and 60 that ate 1 apple a day for four weeks significantly lowered their LDL(the bad stuff) by a whopping 40 percent!
Hmm. Statin or apple? I don’t know of any side effects from apples.
#9 Improves Vision. Due to the high content of vitamin A and vitamin C, these beauties are great for eye health and vision. Don’t forget to leave that peel on.
#10 Improves skin and hair health. You can buy all the expensive hair and skin products you want but if you don’t feed them the nutrients they need from the inside you are not going to see huge results. The vitamin C in apples help to support collagen formation. Collagen makes up approximately 80% of our skin. These levels drop as we age causing skin elasticity and plumpness to decrease and wrinkles and fine lines to increase. Vitamin C is a critical component of collagen synthesis.
Green Apple Nutrition
Contains vitamins A, C, E and K, a variety of B vitamins and potassium. An average 3-inch green apple has approximately 100 calories, 25 grams of carbohydrates, and 4 grams of fiber. This lovely little fruit makes an excellent snack when trying to watch your weight. And.. it might even help keep that doctor away.
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