The common apple, is one of the most frequently eaten fruits and they are a rich source of fibre and polyphenols (a classification of antioxidants).
The Iowa Woman's Health Study showed that frequent apple consumption (unpeeled) is associated with a reduced risk of coronary artery disease and total cardiovascular disease mortality.
The soluble fibre found in apples is called pectin. Pectin is a gelling agent and it affects the transit time, gastric emptying rate and nutrient absorption from the gut--one of the reason that apples satisfy hunger for longer.
BUT THAT'S NOT ALL!
The combination of pectin and the polyphenol called proanthocyanidins (PA's) reach the colon without being broken down by gastric acid and enzymes. In the colon, the fibre and PA's interact with the colonic microbiota and are fermented into short chain fatty acids (SCFA) and butyrate.
SCFA provide antioxidant and anti-inflammatory protection playing a key role in immune system function, cholesterol metabolism, gastrointestinal disorders, cancer and heart disease.
TRY delicious and simple recipe for OVERNIGHT SPICED APPLE OATS from Cooking for Your Genes (Debbi & Helen Nathan. Thread Books )
Apples are also packed with vitamin C and quercetin! The nuts and seeds provide essential minerals such as magnesium, manganese, selenium, zinc and copper.
Oats are a great source of fibre, magnesium and thiamin.
1 apple, coarsely grated
50g of organic, gluten-free oatmeal/rolled oats
25g mixed seeds (sunflower, pumpkin, sesame and flaxseed)
25g/ 1 oz chopped, mixed nuts (hazelnuts, Brazils, almonds, walnuts)
1/4 tsp ground cinnamon
100g live yoghurt
25g of organic sultanas or cranberries
Put the grated apple in a bowl and add the oats, seeds, half the nuts and cinnamon. Toss together well.
Stir in the yoghurt and 100ml cold water, then cover and chill in the fridge for several hours or overnight.
Serve topped with sultanas/cranberries and the remaining nuts.