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Often called a “miracle food” and “nutritional powerhouse”, an apple a day may really keep the doctor away because they’re one of the healthiest foods a person can eat. With more than 2 000 varietals available, it is the most widely consumed fruit in the world.
South Africa exported $618 million (R9.7 billion) in apples and pears during 2020, making it the 7th largest export of these pome fruits. Gysbert du Toit from one of the country’s leading produce producers, Dutoit Agri says, “We produce 13 varieties of apples, which means we have apples readily available throughout the year. Our range includes both traditional options – such as the good old Granny Smith, Golden Delicious, and a variety of red cultivars – as well as some exciting new varieties giving consumers a whole new and exciting taste experience, such as the Kissabel® we are currently testing, as well as the Pink Lady®, KANZI® and Opal® varieties that are growing in popularity.”
Finding apples to add to your daily diet is clearly not a problem – in fact, Dutoit Agri’s apples are available as part of the 5-a-day campaign at selected Pick n Pay stores, promoting the inclusion of at least five fruits in your daily diet. But why should one of these five be an apple? Johannesburg based nutritionist Sarah Wildy, who specialises in family nutrition says, “One apple gives you 20% of your daily value (DV) of fibre and 2% of your DV of vitamin A, iron, and calcium. They also give you 8% of your DV of vitamin C – making them an excellent snack, giving you an instant energy boost without the crash so often associated with an unnatural sugar high. Apples also score a healthy 35 on the Glycemic Index.”
She continued that eating apples on a regular, along with other healthy whole foods, can contribute to better overall health and reduced risk of developing certain chronic health conditions. “It is indeed a nutritional powerhouse – you should, however, always try to eat it whole and unpeeled to get the full benefit of this fruit.”
However, the benefits don’t stop there. According to various research projects, additional benefits include:
Avoid Alzheimer’s: A study on the benefits of apples shows that drinking apple juice could keep Alzheimer’s away and fight the effects of aging on the brain.
Curb all sorts of cancers: Scientists from the American Association for Cancer Research agree that the consumption of flavonoid-richapples could help reduce your risk of developing pancreatic cancer by up to 23 percent. Researchers at Cornell University have identified several compounds in apple peel that have potent anti-growth activities against cancer cells in the liver, colon, and breast. Meanwhile, the National Cancer Institute in the U.S. has recommended a high fibre intake to reduce the risk of colorectal cancer.
Healthier hearts: Studies have shown that plant chemicals, particularly in the apple peel, combined with pectin fibre can help to protect against free radical damage in the heart and blood vessels and have cholesterol-lowering effects.
Decrease your risk of diabetes: Women who eat at least one apple a day are 28 percent less likely to develop type 2 diabetes than those who don’t eat apples on a regular basis.
Whiter, healthier teeth: Apples won’t replace your toothbrush, but biting and chewing an apple can stimulate the production of saliva in your mouth and reduce tooth decay by lowering the levels of bacteria. Calcium and phosphorus are the two most important minerals our teeth are made up of and are also responsible for the strength of dental enamel. Apples are full of these essential minerals and giving your little one at least one apple a day will help to keep their teeth strong.
Prevent gallstones: Gallstones form when there’s too much cholesterol in your bile for it to remain as a liquid, so it solidifies. They are particularly prevalent in the obese. To prevent gallstones, doctors recommend a diet high in fibre (ahem, apples again) to help you control your weight and cholesterol levels.
Control your weight: Many health problems are associated with being overweight, such as heart disease, stroke, high blood pressure, type 2 diabetes, and sleep apnoea. To manage weight and improve overall health, doctors and nutritionists recommend a diet rich in fibre.
Detoxify your liver: Your liver is responsible for clearing toxins out of your body and one of the best (and easiest) things you can eat to help detoxify your liver is to incorporate fruits, like apples, into your diet.
Boost your immune system: Red apples contain an antioxidant called quercetin. Recent studies have found that quercetin can help boost and fortify your immune system, especially when you’re stressed out.
Kids approved: Packed with minerals and vitamins, the luscious fruit – especially the red ones – are a favourite lunchbox snack among youngsters. Since they are composed of 90% water along with fructose and glucose, both of which are important carbohydrates that supply kids’ bodies with energy that prevents fatigue while helping them stay more focused and making them feel fuller for longer.
Dutoit Agri’s Gysbert du Toit says that when buying apples, you should refrigerate them to keep it fresh longer. “At DuToit Agri, we take extra care to ensure the best quality nutrition in our products – from the research and development relating to new varieties and crop protection, through the supply chain and cold storage, we strive to find innovative ways to keep our fruit as healthy as possible.”