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The apple is high in fiber, antioxidants, anti-inflammatories and vitamin C
Do not discard the skin of the apple as you remove much of the fiber
Photo: ROMAN ODINTSOV / Pexels
Apples are delicious and stand out for their health benefits because they are rich fiber, phytochemicals (with effects antioxidants and anti-inflammatories) and vitamin C.
Its content in pectin (soluble fiber) can help prevent constipation and have a modest effect on LDL reduction, the “bad” cholesterol.
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its fiber can delay digestion, helping to feel greater satisfaction after eating.
This fruit has a low glycemic load, produces minor spikes in blood sugar, which can decrease hunger later and avoid overeating.
Recommendation
Don’t discard the apple skin since you eliminate much of the fiber and most of the flavonoids.
Smoothies with apple
Nutritionists point out that a smoothie It can work as a substitute for a breakfast, but it must include four important elements: healthy carbohydrates (eg oats, quinoa, or amaranth); protein (eg yogurt, milk, chia, or flaxseed); fiber (eg apple or other fruit or vegetable); and healthy fats (e.g. peanuts, avocado, nuts, and seeds, such as flaxseed). Otherwise it is only a complement.
We leave you 4 options of apple smoothies:
Apple and pineapple
Pineapple facilitates digestion thanks to its content in bromelain, which is a proteolytic enzyme that metabolizes proteins in food.
Blend a green apple, two pineapple slices, five mint leaves and the juice of half a lemon in a glass of water.
Apple and cinnamon
Adds the anti-inflammatory and antioxidant power of cinnamon
Blend an apple, 10 almonds, a glass of oat drink (250 ml) and a teaspoon of cinnamon powder
Apple and flaxseed
Flaxseed benefits your digestive health and provides vitamins, minerals, fiber and Omega-3 fatty acids.
Blend a green apple, a glass of oatmeal drink and two teaspoons of flaxseed powder
Apple, beets and carrots
Beets and carrots also provide fiber, vitamins, minerals and many antioxidants.
Blend a beet, an apple, a carrot, the juice of half a lemon and half a glass of water.
Remember to bring a balanced diet, to provide your body with the nutrients it needs, have energy, satiety and a stable state of mind.
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