Things to Eat Every Day - Apples

Apples

 
The Wellness Co - Apples.jpg
 

CHECK THIS OUT FOR INSPIRATION: https://www.verywellfit.com/proteins-nutrition-overview-4581853

*Add section about Lectins… do apple as contain them? How to reduce/eliminate?

*add whether each food is acidic or alkaline

https://s3.amazonaws.com/TWJ/NLP_Session1.pdf

*add of each food is considered a prebiotic + plus explain the importance of pre & probiotics

*add if each food is considered inflammatory or anti-inflammatory

*add if food is considered alkaline or acidic

Why eat them?

  • Apples are high in...

  • Source of X

  • Apples are a good source of prebiotic fibre, which may improve digestion, improve sleep quality and give a positive boost to your microbiome

  • Good for your complexion (what evidence is there to back this up?)

  • Apples have a water content of 86%. One serving of apples contributes approximately 107ml (3.6oz) to your daily water intake.

 

Who can benefit?

  • Generally speaking, all-ages can safely consume and benefit from the consumption of apples*

  • Any info about consumption for pregnant women?

  • At what age can babies/children begin to eat avocados?

*Some exceptions may apply based on allergies/intolerances/sensitivities and/or the individual's medical history. The Wellness Co. and it's staff are not qualified physicians, and are therefore not responsible for any medical outcomes resulting from information related to health shared on this site. Advice shared on this site is not intended to diagnose, treat, prescribe or replace that of your physician's, but to educate and be potentially implemented at the users discretion (in conjunction with any advice they have received from their physician). Always consult your professional healthcare provider before adding anything to your diet that you have not safely/successfully done so before. Our greatest wish for all our readers, is merely for each and every one to achieve their individual level of optimal health and wellness. Thank you.

 
NUTRIENTS

There are 6 essential nutrients: Protein, Carbohydrates, Fats, Vitamins, Minerals and Water.

Apples contain the following:

  • Macronutrients: Protein - X

  • Macronutrients: Carbohydrates - X

  • Macronutrients: Fats - X

  • Micronutrients: Vitamins - X

  • Micronutrients: Minerals - X

  • Water - X

ANTI-NUTRIENTS

Anti-nutrients are a plants’ toxins and primary defense mechanism in nature. These compounds, found naturally-occurring in foods, can include: Glucosinolates, Lectins (including Gluten), Oxalates / Calcium Oxalate (Oxalic Acid), Phytates (Phytic Acid), Saponins and Tannins. Also, less common ones include: Protease Inhibitors, Trypsin Inhibitors, Isoflavaones, Solanine, Chaconine, Lipase Inhibitors, (Alpha-) Amylase Inhibitors, Uric Acid, Oligosaccharides, Avidin, Cyanide, Goitrogenes, Allicin and Mustard Oil, Salicylates, Calcitriol and Nictotine.

Apples contain the following:

  • ADD

NOTE: See below for preparation and cooking methods to reduce (or eliminate) anti-nutrients in your food.

 

how to select when grocery shopping

  • add what to look for here, gently squeeze, or pop off the stem to see if browning inside

  • Opt for local fruit in season whenever possible. Fruit shipped in from other countries are often picked when still unripe and then blasted with ripening agents (like ethylene gas) at their destination to give them the appearance of being ripe without any of the nutritional value of a naturally ripened fruit. *find source

  • Don't worry about choosing organic, as avocados are regularly considered one of the "Clean Fifteen".

 

How to store & shelf life

  • add here

 

how to eat & prepare

  • More nutritious raw (and peeled?)

  • Do not eat apple seeds, and do not add entire apple (including the seeds) to a juicer/smoothie blender, as the seeds contain small amounts of cyanide compounds. There is not enough to be immediately toxic, but best avoided as a general practice.

 

Keep it SimplE - TRY THIS!

  • Try them sliced with sprouted almond butter

*For more recipes, see below.

Daily Serving Size & Recommendations

  • One serving is 1 small apple (approximately 2¼" in diameter) OR ½ large (3 ¼"diameter)

  • Recommended to eat a minimum of 3-4 servings (1.5 to 2 cups) of fruit per day for adult men and women, and 2-3 servings (1 to 1.5 cups) of fruit per day for children

 

Nutritional Value

*Add nutritional value chart image here

*Add glycemic index AND load (plus explain the difference)

https://www.pinterest.ca/Dyan_Perry3/things-to-eat-everyday-nuts-preferably-soaked-and-/

RAW APPLE RECIPES

Cooked apple RECIPES

GREEN OLIVE RECIPES

REFERENCES

[1] https://healthyeating.sfgate.com/effects-eating-bananas-4380.html

[2] https://www.healthline.com/nutrition/19-best-prebiotic-foods

[3] https://www.insider.com/plastic-wrap-will-help-slow-bananas-down-from-ripening-2016-8

[4] https://transforming-science.com/featured-research/dole-researchers-find-banana-peel-contains-concentrated-antioxidants/

Dyan Perry