Rich vitamin Fruit

 Rich in vitamins source apples 

Apple harvest time - this is one of the first associations when thinking about autumn. For this reason, the juicy fruit can be called the king of autumn, and not for nothing - from apples you can not only make a variety of delicious cakes, breads, juices, purees and other delicacies, as well as eat them fresh, but they are also excellent and rich in vitamins source.

Apples are rich in various nutrients

Apples are considered a "nutritional powerhouse" and contain many valuable nutrients. The fiber in apples can neutralize various diseases and limit the amount of bad cholesterol in our blood, while the B vitamin complex is responsible for the health of red blood cells and the nervous system. Apples also contain quite a lot of vitamin C, which is an effective natural antioxidant and blocks some of the damage caused by free radicals. According to the University of Maryland Medical Center, vitamin C also increases the body's resistance to infectious diseases.

Apples are good for our health

Several scientific studies have linked the consumption of apples to a reduced risk of cancer. Apples, especially their peel, contain flavonoids, which act as powerful antioxidants and remove free radicals from the body, which damage our genes and control inflammation. Apples also help fight heart disease - they contain soluble fiber, which slows down the accumulation of cholesterol plaques on the walls of arteries and prevents their inflammation. Apples also contain a lot of active substances - polyphenols - which lower blood pressure and reduce the risk of stroke. Thanks to the fiber in apples, eating them can help get rid of excess weight, because the fruit does not contain many calories, but creates a lasting feeling of satiety. In addition, recent studies show that eating apples can also significantly reduce the risk of type 2 diabetes by as much as 23%, thanks to the fiber in apples. In addition, apples are free of cholesterol, fat and salt, and have a low glycemic index.

Apples improve the condition of the skin

Apples contain a lot of collagen, which helps the skin to maintain elasticity and youthful appearance - they enrich the skin with water and help to cleanse it, so apples can be used in various face masks or simply massage apple juice into the skin. In the fight against pimples and liver will help face mask - a quarter of an apple squeezed with sour cream and applied to the face for about 20 minutes. Malic acid easily cleanses and whitens the skin and normalizes its pH level. In turn, apple cider vinegar is a great tonic for the facial skin, which helps the skin to become firmer and stimulates its bleeding.

Apples are one of the fruits we can have all year round. They can be great for quenching hunger between meals, as well as supplementing the diet with valuable nutrients like fiber, C, Vitamins A, B, iron, magnesium and potassium, and if we eat apples with all the seeds, we will take in addition to iodine, which we often take less than we should, but it is worth remembering that one medium-sized apple contains about 100 calories and almost 20 grams of fruit sugar, so it would not be advisable to eat them without moderation - similar to apple juice, "reminds nutritionist Lizete Puga.

On the International Apple Day, as well as on a daily basis, we invite everyone to enjoy delicious, healthy apples grown in Latvia in different ways - both fresh and in different variations. We offer a simple and healthy apple cake recipe.

Healthy apple cake (for eight people)

Ingredients:

• four medium-sized apples (peeled and cut into pieces about one centimeter in size),

• two teaspoons ground cinnamon

• 3/4 teaspoon ground cardamom

• nine tablespoons of melted coconut oil

• 120 grams of sugar,

• 60 milliliters of maple syrup

• one and a half tablespoons of vanilla extract,

• 115 grams of oatmeal

• 80 grams of oatmeal,

• half a teaspoon of baking powder

• 1/4 teaspoon salt.

Preparation:

Preheat the oven to 175 ° C and lubricate the baking pan (about 22 centimeters in diameter). In a large bowl, create an apple mass - mix together the apple pieces, cinnamon, cardamom and sugar. In another bowl, create a top layer mass - mix together the melted coconut oil, sugar, maple syrup and vanilla extract. Add oats, oatmeal, baking powder and salt until a homogeneous mass is formed. Distribute the apple mass evenly in the prepared baking pan. A pair of apples cover the top layer of the mass. Bake for 40-45 minutes or until the surface is firm. Serve over vanilla sauce. Can be served both warm and room temperature or cold.