Apples

An apple a day does so much more than keep the doctor away. They are rich in so many nutrients – pectin, quercetin, vitamin C, soluble and insoluble fibre, just to name a few. These nutrients do so much good in our bodies that there’s a case for apples being the healthiest fruit on the planet.

Quercetin is an antioxidant known as a flavonoid, that has protective antioxidant effects, and also anti-inflammatory effects. Apples also contain other powerful antioxidants – catechins and vitamin C, that protect the body’s cells against oxidative damage.

Apples also contain pectin, which is a type of soluble fibre. Not only does pectin help keep us regular and help prevent constipation, it also has an effect on lowering LDL (bad) cholesterol, and it ferments in the bowel by our gut bacteria to produce a fatty acid called butyrate, which is beneficial to the immune system, and helps the body to metabolise stored fat.

Always eat apples with the skin, because most of the nutrients, including vitamin C and pectin, are found there.

Unsweetened applesauce is a great addition to healthy baking because it can replace the fat or oil in cakes, muffins and breads while adding moisture. It’s nutritious, and because it’s naturally sweet, it reduces the need for sugar.