What are the benefits of dried apples and how to cook them
Dried apples retain almost all the biologically active substances found in fresh fruits. They contain a lot of vitamins, minerals, antioxidants and dietary fiber.
Modern science confirms a number of useful properties of dried apples. They can improve the health of the heart and blood vessels, endocrine and digestive systems.
Content
7 useful properties
Let's take a closer look at 7 facts about the benefits of dried apples for the human body (based on science).
1. Saturated with nutrients
Dried apples have a relatively low calorie content: about 243 calories per 100 grams. Their glycemic index is equal to 29.
They contain the following biologically active substances:
| Component Name | Approximate percentage of the daily value (in 100 grams of product) |
| dietary fiber | 75 % |
| Omega-3 fatty acids | 2 % |
| Vitamin B4 | 4 % |
| Vitamin B5 | 5 % |
| Vitamin B6 | 6 % |
| Vitamin C | 2 % |
| Vitamin E | 7 % |
| potassium | 23 % |
| calcium | 11 % |
| magnesium | 8 % |
| phosphorus | 10 % |
| iron | 33 % |
| manganese | 5 % |
| copper | 19 % |
| selenium | 2 % |
According to information experts from the USA, apples are also rich in such antioxidant substances:
- Quercetin. Has anti-inflammatory, antiviral, and anticancer effects. It is effective when depression .
- Catechin. Improves metabolic processes in brain , prevents some neurodegenerative pathologies.
- Chlorogenic acid. Promotes weight loss and prevention of glycemic disorders (type II diabetes mellitus, impaired glucose tolerance, fasting hyperglycemia).
2. Reduce the risk of developing cancer
Dried apples, as already mentioned, saturated
antioxidant substances.
Antioxidants neutralize free radicals and prevent their effects on body cells, during which they die or undergo malignant transformation.
The antioxidant properties of apples are realized in all tissues of the body, therefore, dried fruit reduces the risk of developing cancer of any organ (this information backed up by the works of American scientists)
Small studies were also conducted to study the effect of the product on certain forms of cancer. For example, proven the effectiveness of apples in the prevention of prostate cancer in men.
3. Fight chronic inflammation
Dried apples contain a lot of anti-inflammatory and antioxidant substances that inhibit chronic inflammation. It is responsible for the premature development of chronic diseases and cancer, as well as partly for the aging of the body.
Works of American scientists demonstrate that apples, due to their pronounced anti-inflammatory effect, are able to prevent the development of cardiovascular diseases, bronchial asthma and even Alzheimer's disease.
4. Improve the health of the heart and blood vessels
Dried apples – rich source of fiber
, antioxidants, as well as some minerals (manganese, potassium).
How claim experts from Poland, fiber in combination with antioxidants reduces the level of total cholesterol in the blood (including atherogenic fractions – LDL).
As a result, the risk of development is significantly reduced atherosclerotic plaques on the walls of arteries and manifestations of pathologies such as coronary heart disease, myocardial infarction, strokes, chronic cerebral ischemia.
Also proven that apples reduce the rate of build-up of existing cholesterol plaques. Underlined special effectiveness in stroke prevention.
Dried apples at least effective to reduce blood pressure. They help to prevent hypertensive crises, including complicated ones.
They are recommended to be consumed on a regular basis by elderly people who have cardiovascular diseases most often.
5. Normalize digestion
Only 100 grams of apples provide ¾ of the daily need for fiber
.
Dietary fiber is essential for the smooth functioning of the digestive tube muscles and the prevention of constipation.
According to experts from Norway, fiber is necessary for timely and complete bowel emptying, preventing fecal intoxication.
Dried apples can alleviate the course of a number of diseases in which stool retention leads to increased symptoms (irritable bowel syndrome, Crohn's disease).
Part of dietary fiber, according to British scientists, is actively fermented friendly microorganisms in the distal parts of the digestive system, which contributes to an increase in their number. Against this background, the growth and reproduction of pathogenic and opportunistic bacteria is inhibited.
During the interaction of microorganisms with dietary fibers, special short-chain fatty acids (butyrate, acetate, etc.) are formed. They improve metabolic processes in the cells of the large intestine, reducing the risk of their malignant degeneration.
6. Help to lose weight
Research demonstrate
that the systematic consumption of apples, including dried ones, contributes to weight loss and is directly related to the rare incidence of obesity.
Dried apples are abundant in fiber, which, when ingested, increases significantly in size. This circumstance, through reflex and neurohumoral mechanisms, leads to the suppression of hunger centers in the brain and appetite suppression for several hours.
Also, dietary fibers slow down or completely block the absorption of certain fats from the lumen of the gastrointestinal tract.
The effect of apples on body weight is not related to sex hormones. Therefore, the effect is equally pronounced in both men and women.
7. Prevent the development of type II diabetes mellitus
Scientists from the USA proved
that the abundance of fruits and dried fruits in the diet is associated with a low incidence of type II diabetes mellitus.
Dried apples have a low glycemic index (29), therefore, they do not cause sudden spikes in blood sugar after consumption.
Dietary fiber in apples slows down the absorption of any carbohydrates from the lumen of the gastrointestinal tract, ensuring a smooth increase in blood sugar concentration.
Apples also reduce the severity of insulin resistance, a key pathogenetic mechanism for the development of type II diabetes mellitus. They increase the sensitivity of insulin receptors to insulin, which allows the body's cells to quickly and efficiently capture glucose from the blood.
Dried apples are recommended for people of all age groups for the prevention of early development and even therapy (together with medications) of type II diabetes mellitus.
Safety and harm
Dried apples are practically incapable of harming health if eaten in limited quantities (with the exception of allergic reactions caused by individual hypersensitivity of the body).
When abused, the following side effects may occur:
- Destruction of tooth enamel. Apples are rich in plant substances that can lead to increased sensitivity of teeth and the appearance of microcracks, in which carious processes are subsequently observed.
- Dyspeptic disorders. The abundance of fiber in apples can provoke the development of disorganization of the gastrointestinal tract, which manifests itself in the form of diarrhea or constipation, bloating, pain in the left and right iliac regions, nausea.
Dried apples can be consumed during pregnancy and breastfeeding. The negative effect of the product on the health of the fetus, infant and child in the first years of life was not noted in any of the studies.
Recipe for cooking at home
The recipe for cooking dried apples at home is incredibly simple. Let's focus on the key steps:
- Prepare apples. Each apple must be thoroughly rinsed and wiped dry, remove the seeds, and leave the peel. From 1 kg of fresh apples, you will get from 120 to 200 grams of dried apples.
- Chop. Thin circles of the same thickness (within 5 mm) should be obtained.
- Lay it down. Fruits should be placed on a pallet in 1 layer. It is desirable that the edges of the apples do not touch each other.
- Dry. You can use an oven or an electric dryer for drying. You need to dry as much as you need, on average - 6-8 hours.
After cooking, it is recommended to let the product cool down and only then take it into food.
Tips for choosing and receiving
When choosing in the store, high-quality dried apples must meet the following criteria:
- Dry and smooth surface;
- No apples sticking together;
- Absence of any black, white, green inclusions indicating the persistence of fungi or bacteria;
- Pleasant rich taste and aroma (the presence of an extraneous taste and smell is unacceptable);
- Cream or brownish color (depends on the variety of apples).
Without harm to the body, you can consume up to 150-200 grams of dried fruit per day (taking into account the total daily calorie content). Dried apples in their pure form should preferably be taken during daytime hours, it is strictly forbidden to eat on an empty stomach and before going to bed.
Dried apples can be stored in any airtight container for up to 12 months. The optimal ambient temperature is from 5 to 20 degrees, direct sunlight is unacceptable.
Dried apples can be consumed as a snack or an alternative to fresh fruits in the off-season. To increase the benefits, you can alternate them with dried pears, plums, apricots and other dried fruits.
On the basis of dried apples, you can cook compotes, cook pies (for example, charlotte), jams and other desserts. It is advisable to use as little sugar as possible in baking, since apples themselves can sweeten any dish.
Decoctions, infusions and tinctures, jelly made from dried apples are widely used in folk medicine.
They can also be used as a filling for jelly and marmalade, marshmallows, puddings, cottage cheese casseroles.
Conclusion
- Thus, dried apples are the preferred snack from the point of view of evidence–based medicine.
- They are packed with vitamins, minerals, fiber and antioxidants.
- Such apples help prevent the development of many cardiovascular diseases, type II diabetes and even cancer.
- The dish is also effective in reducing body weight and improving digestive function.
