“An apple a day keeps the doctor away” is an old saying, but modern science confirms that this fruit is indeed a valuable ally for our health. Apples contain a special mix of fiber and phenolic substances, especially in the peel, which promote cardiovascular health. For this reason, it is important not to eliminate it, but simply wash it well before consuming it.
The magic fiber: pectin
The predominant fiber in apples is pectin, a soluble fiber that forms a gel in water. This characteristic makes apples an ideal ingredient for jams, but it also has beneficial gastric effects, increasing satiety and supporting intestinal health, especially when consumed cooked.
The Fuji apple: sweetness and crispness from Japan
Among the most popular varieties is the Fuji apple, originally from Japan and the result of a cross between Red Delicious and Rall’s Janet. The name may come from the city of Fujisaki or the famous Mount Fuji. The Fuji apple is distinguished by its crisp, juicy flesh and extraordinarily sweet taste, due to the long ripening period that allows it to accumulate more sugars, also favored by the temperature range between day and night.
How to enjoy apples: sweet and savory in cooking
Apples are incredibly versatile: great for eating raw, perfect for traditional desserts such as cakes, strudels and jams, but also stars in savory dishes. The contrast between sweetness and acidity makes them ideal for salads and stews, enriching the final flavor.
Recommended recipe: fennel and Fuji apple salad
Try this fresh and tasty idea: a salad with thinly sliced Fuji fennel and apples, dressed with orange juice, extra virgin olive oil, salt and coarsely chopped hazelnuts. For an extra savory touch, add a few taggiasca olives. An original and healthy side dish, perfect for any season!
by dietitian Alessandra Zanini
Sources:
- https://www.mdpi.com/1420-3049/25/5/1114
- Apples in Washington State | Chelan & Douglas Counties | Washington State University
- https://www.qualigeo.eu/ – EUROPEAN DATABASE OF DOP IGP STG PRODUCTS
- https://smartfood.ieo.it/
- Food composition database for epidemiological studies in Italy – BDA.IEO.IT
