Apple that you eat

Eating Apples That Aren’t Ripe

Apples are the second-most popular fruit in the United States. From baked goods to cocktail garnishes and home decor, the apple figures prominently in American culture and cuisine. Apples are also best when eaten ripe; unripe apples are not dangerous, but they sour and become hard. This can lead to digestive discomfort produced by the apples’ excessive ethylene gas. However, don’t toss your unripe apples just yet. They still have a variety of uses, from cooking to decorating.

Checking for Ripeness

Apples reveal their ripeness through a variety of ways. First, check the apple’s color. A ripe, ready-to-eat apple will be mostly its intended color; for example, a Golden Delicious apple will be mostly — if not all — yellow. Striped or red-blush apples will be red and yellow — but not green — when ripe. If you are picking apples directly from the tree, ripeness is indicated by ease of separation from the tree. Check an apple’s ripeness by touching and tasting it. If an apple’s color is right and it is very slightly soft, taste it. Sweetness indicates that the apple is ripe.

Poaching and Frying

Unripe apples are edible and palatable once cooked, as cooking softens the fruit and enhances its natural flavors. Unripe apples are excellent candidates for poaching and frying, but not baking. To poach unripe apples, slice and core them, then bring your desired poaching liquid — such as water, wine or fruit juice — to a boil. When the liquid is boiling, add the fruit and cook for up to 45, depending on the pre-poaching ripeness. Eat the apples right away or refrigerate them. To fry unripe apples, peel, slice and core them, then add the slices to a saucepan, sprinkle with sugar and cook them for 15 minutes over medium heat.

Pectin

Unripe apples are better than ripe ones for making your own pectin. Pectin occurs naturally in apples — though levels decrease as apples ripen — and is a key ingredient and thickening agent in jellies and jams. To make pectin, you’ll need:

• 3 pounds of green, immature apples of any variety
• 4 cups of water
• 2 tablespoons of lemon juice

Wash the apples, then cut them up, put them in a pot and add the water and lemon juice. Boil the mixture until it reduces by half, then strain it through a cheesecloth. Boil the juice again, pour it into heat-safe jars and seal the jars. Refrigerate the jars right away or process them in a boiling water bath.

Other Uses

Add chopped unripe apples to your compost pile. Cover them with other compost materials to avoid an insect infestation. You can also use dried unripe apples for home decorating. Core and slice the apples, then process them in a food dehydrator or let them dry in the sun, but watch out for bugs. Once dry, thread a red or green string through the slices’ holes and wrap them around your Christmas tree. Alternatively, add dried apples to your own homemade or store-bought potpourri.

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Eating Apples That Aren’t Ripe

Apples are the second-most popular fruit in the United States. From baked goods to cocktail garnishes and home decor, the apple figures prominently in American culture and cuisine. Apples are also best when eaten ripe; unripe apples are not dangerous, but they sour and become hard. This can lead to digestive discomfort produced by the apples’ excessive ethylene gas. However, don’t toss your unripe apples just yet. They still have a variety of uses, from cooking to decorating.

Checking for Ripeness

Apples reveal their ripeness through a variety of ways. First, check the apple’s color. A ripe, ready-to-eat apple will be mostly its intended color; for example, a Golden Delicious apple will be mostly — if not all — yellow. Striped or red-blush apples will be red and yellow — but not green — when ripe. If you are picking apples directly from the tree, ripeness is indicated by ease of separation from the tree. Check an apple’s ripeness by touching and tasting it. If an apple’s color is right and it is very slightly soft, taste it. Sweetness indicates that the apple is ripe.

Poaching and Frying

Unripe apples are edible and palatable once cooked, as cooking softens the fruit and enhances its natural flavors. Unripe apples are excellent candidates for poaching and frying, but not baking. To poach unripe apples, slice and core them, then bring your desired poaching liquid — such as water, wine or fruit juice — to a boil. When the liquid is boiling, add the fruit and cook for up to 45, depending on the pre-poaching ripeness. Eat the apples right away or refrigerate them. To fry unripe apples, peel, slice and core them, then add the slices to a saucepan, sprinkle with sugar and cook them for 15 minutes over medium heat.

Pectin

Unripe apples are better than ripe ones for making your own pectin. Pectin occurs naturally in apples — though levels decrease as apples ripen — and is a key ingredient and thickening agent in jellies and jams. To make pectin, you’ll need:

• 3 pounds of green, immature apples of any variety
• 4 cups of water
• 2 tablespoons of lemon juice

Wash the apples, then cut them up, put them in a pot and add the water and lemon juice. Boil the mixture until it reduces by half, then strain it through a cheesecloth. Boil the juice again, pour it into heat-safe jars and seal the jars. Refrigerate the jars right away or process them in a boiling water bath.

Other Uses

Add chopped unripe apples to your compost pile. Cover them with other compost materials to avoid an insect infestation. You can also use dried unripe apples for home decorating. Core and slice the apples, then process them in a food dehydrator or let them dry in the sun, but watch out for bugs. Once dry, thread a red or green string through the slices’ holes and wrap them around your Christmas tree. Alternatively, add dried apples to your own homemade or store-bought potpourri.

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What Happens To Your Body When You Eat an Apple Every Day

Fun fact: the first recorded use of the phrase «an apple a day keeps the doctor away» dates back to the 1860s, when it actually originated as «eat an apple on going to bed, and you’ll keep the doctor from earning his bread.» (We think the modern version is a bit snappier.) Eating a variety of foods is a hallmark of healthy eating, but apples really are worth eating every day. From Granny Smiths to Pink Ladies, you certainly have your choice of varieties, all of which boast tons of health-promoting nutrients.

Here’s what happens when you eat an apple every day, and for even more healthy tips, check out our list of The 7 Healthiest Foods to Eat Right Now.

You’ll have a healthier gut.

Apples are full of one nutrient most people don’t get enough of—fiber. With 5 grams per medium fruit, a single apple knocks out 20% of your daily target of 25 grams. Not only does fiber smooth your digestion and prevent constipation, it promotes a healthier microbiome (aka the good bacteria in your gut). Much of apples’ fiber comes from pectin, which produces an acid called butyrate. This acid is especially known for feeding beneficial gut flora. Learn other ways to eat right for gut health with our handy guide.

You might lose weight.

Could an apple a day keep excess pounds at bay, too? Possibly. According to a 2018 review of multiple studies on both humans and animals, eating apples was associated with a lower weight. In the five human studies analyzed, four to 12 weeks of consuming 240 to 720 milligrams of apple or apple juice per day were effective for weight loss. How many apples is that, exactly? Not that many! One large apple is about 240 grams.

If you need further inspiration, get your apple on with these 25 delicious recipes!

You’ll curb inflammation.

Systemic inflammation is a driving factor behind a host of chronic diseases—so we’d all do well to reduce it as much as possible. Eating an apple every day may help! This fruit is rich in an antioxidant called quercetin, which research shows tames inflammation in the body. Meanwhile, additional antioxidants like catechin and vitamin C join the mix to reduce oxidative damage in your cells. Check out our list of other foods that fight inflammation.

You may lower your risk of diabetes.

Since diabetes is a blood sugar disorder, you may not think fruits have a place in diabetes prevention. But with their high fiber and antioxidant content, eating an apple every day can actually have a positive effect on blood sugar management. A 2013 study found that greater consumption of apples, among a handful of other fruits, was associated with a reduced risk of developing Type 2 diabetes.

You’ll boost your immunity.

Oranges typically get the glory for being a high-vitamin C fruit, but apples deserve credit for this micronutrient, too. One medium raw apple contains 14% of your daily vitamin C needs. Getting enough vitamin C keeps your immune system functioning properly, as its antioxidant properties protect against pathogens and reduce oxidative stress. Deficiencies of this critical vitamin have been linked to higher susceptibility to infections.

Of common grocery store varieties, Granny Smiths contain the highest amount of vitamin C at 12 milligrams per 100 grams of fruit. Or, if you’re really looking to boost your C, seek out rarer varieties like Sturmer Pippin, Calville Blanc, or Baldwin apples, which contain up to 40 milligrams per 100 grams.

You’ll reduce your risk of death from any cause.

Who wouldn’t want to dial back the risk of death by any cause? A 2016 study that followed older women for 15 years found that those who ate more apples were less likely to die from any health condition. Specifically, the women in the study had lower risk of death from heart disease and cancer. Sounds like reason enough to grab a Gala and get munching!

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One Major Side Effect of Eating an Apple

So many of us have been told that if we’re looking for something to eat to reach for an apple. They’re an extremely versatile fruit, so whether you’re eating a full meal, searching for dessert, or simply in need of a snack to hold you over, they can be the perfect go-to. But, have you ever wondered why this particular fruit is the chosen one among them all?

We spoke to nutritionists and dietitians to find out exactly what makes apples so special. Their answer? It has to do with the multitude of health benefits that come from one nutritional component found in apples—soluble fiber. Here’s why soluble fiber is important for your body, and for even more healthy eating tips, be sure to check out our list of The 7 Healthiest Foods to Eat Right Now.

What is soluble fiber?

It’s pretty simple actually—dietary fiber is broken down into two categories. The first is soluble fiber (which dissolves in water once it enters the body) and the second is insoluble fiber (meaning it instead remains whole). According to the Mayo Clinic, soluble fiber retains a gel-like consistency in the body. It’s this soluble fiber that provides various health benefits, and one of the food items richest in soluble fiber is apples.

Eating an apple gives you that boost of soluble fiber—AKA tons of health benefits.

The experts broke it down for us. Amy Goodson, MS RD, CSSD, LD, author of The Sports Nutrition Playbook highlights that the soluble fiber in apples is responsible for «lowering total and bad cholesterol, and improving your heart’s health.» It’s heart health, she notes, to be one of the most major benefits to the intake of soluble fiber from apples.

If you’re wondering how the soluble fiber is able to remove cholesterol from the body, Trista Best, MPH, RD, LD a registered dietitian at Balance One Supplements, can explain.

«This form of fiber helps the body to get rid of cholesterol by sticking to it and flushing it out of the body,» says Best.

This is why the gel-like consistency of soluble fiber is so important—it gives it the ability to stick to things like cholesterol. Best also notes that «these nutrients are contained primarily in the peel», so if you’re looking for a reason not to peel your apples, this is it.

Another health benefit that comes from soluble fiber, according to Mackenzie Burgess, RDN, Colorado-based registered dietitian and recipe developer at Cheerful Choices, is that it «slows down the digestion process and promotes appetite-suppressing signals in the body.»

This means that by eating an apple, you can feel fuller for longer, which makes it the perfect snack to aid in weight loss. If you’re looking to boost the satiety effect of apples even further, Burgess recommends pairing apples with a protein like peanut butter, cheese, or nuts.

Soluble fiber isn’t the only benefit to eating apples!

While that boost in soluble fiber is one of the main reasons you should consider eating apples on the regular, there are other incredible health benefits from apples that will nourish your body in other ways.

«Apples are really high in antioxidants and vitamin C, both of which can help to reduce inflammation in your body and even help prevent cancer,» says Megan Byrd, RD from The Oregon Dietitian.

As if the boost in soluble fiber wasn’t enough—apples can tackle reducing inflammation and preventing cancer, too! There’s absolutely no question that the next time you’re scavenging your kitchen for something to eat, you go for an apple.

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11 Side Effects of Eating Apples Every Day

We’ve probably all heard the saying «an apple a day keeps the doctor away,»—but should we believe it? Even though you wouldn’t want to completely stop seeing your doctors once you pick up the habit of eating apples regularly, the proverb was definitely on to something when it comes to apples and health benefits. Similar to eating bananas every day, the positive side effects of eating apples on a consistent basis are far-reaching throughout your body and mind. It’s a habit that your body will most definitely be thanking you for—you’ll be able to feel it and see it.

If you’re wondering if those positive changes you’re seeing can be attributed to your apple-eating habit, they probably can. These are the side effects of eating apples regularly can have on you, and for more healthy tips, be sure to check out our list of The 7 Healthiest Foods to Eat Right Now.

You could lose weight.

There’s nothing like finding a snack that can help to kickstart your weight loss goals, and apples are definitely that. The reason for this is they’re packed with two things that help to keep you fuller for longer—fiber and water. According to a study published in Appetite, individuals who ate apple slices before a meal felt fuller and ate an average of 200 calories less than those who did not eat apple slices. That’s a good sign for those of us trying to lose weight—and definitely, a reason to give apples a try.

For even more filling snack ideas, check out our list of 14 Healthy Snacks That Will Actually Make You Feel Full.

You’ll improve your neurological health.

Now, this is an interesting one. Even though studies thus far have only been done on animals, the results are promising for humans as well. A 2019 study on rats published in the Clinical Nutrition Experimental found a connection between quercetin, found in apples, and it’s neuroprotective effects on the mind.

So, what does this mean? To break it down, it appears that the contents of the apple help neurons in the brain stay alive and continue to function—which is an extremely important job, and definitely a reason to start snacking on apples.

You’ll boost your immune system.

Eating apples can also help to boost your immune system, something that’s so crucial to do, especially in a global health pandemic. Again, it’s the quercetin we have to thank for this, which is found in the skin of the apple. Not only does it work to strengthen the immune system, but it has also been seen to reduce inflammation, so make sure not to cut away the skin before you eat.

You can lower your risk of heart disease.

There are many foods that can contribute to a healthy heart—and even though apples are not known for their heart-healthy properties and often left off the list, the benefits are tremendous. Not only have apples been shown to lower risk of heart disease, but the flavonoids found in apples were also linked to a 20% lower risk of stroke. That’s a big deal. Plus, apples contain soluble fibers, which help to lower cholesterol—another win for the heart.

You’ll help with your overall gut health.

Something that’s often overlooked when it comes to overall health is your gut, but it can explain so much when it comes to how you feel day-to-day. If you’re looking to understand stomach pain, bloating, constipation, the gut should be the first place you look. Pectin, a probiotic that has been seen to have direct benefits when it comes to maintaining a healthy gut, is found in apples. So, if you’re looking for a reason to get on the apple train, this is it.

They can help to prevent cancer.

Apples could be the key to protecting yourself from developing cancer. Especially if you’re a smoker or we’re one, regularly eating apples could play a role in prevention of lung cancer studies have shown. Harvard’s School of Public Health says «the phytochemicals and fiber in apples have antioxidant effects that may protect a cell’s DNA from oxidative damage, which is a precursor to cancer.» There is no question that adding apples to your shopping list is the move.

Here are the 15 Healthiest Winter Pantry Staples to add to your shopping list as well.

You’ll lower your risk of Type 2 diabetes.

Just eating a few apples per week has shown to have a positive impact on lowering the risk of Type 2 diabetes. However, eating an apple every day can have even more of an impact. Studies have shown that those who ate an apple daily lowered their risk of developing Type 2 diabetes by 28% compared to those who skipped out on the fruit.

You could have an allergic reaction.

One thing to be cautious of, especially when eating apples on a consistent basis is any sort of allergy to the fruit. Though uncommon, some people have experienced various allergy symptoms like hives, rashes, or itchy tongue or throat. If you have experienced any of these conditions you should consult your doctor immediately, as it may not be safe to continue eating apples.

You could lower your cholesterol.

The fiber in the apple plays a huge role in lowering the cholesterol levels in the body. Studies have shown that drinking apple juice does not have the same effect on cholesterol as eating the whole fruit, leading scientists to believe it’s the soluble fibers that are so crucial in lowering cholesterol. So, skip the apple juice and start slicing up that apple instead for your daily snack, as well as these 17 Foods That Lower Cholesterol.

You can improve asthmatic symptoms.

If you have asthma, taking a bite into an apple each day could help your symptoms improve. A study was conducted in the journal Advances in Nutrition with more than 68,000 women, and it was discovered that those who ate the most apples had the lowest risk of asthma. Specifically, they found that eating 15% of a large apple translated to a 10% lower risk of developing asthmatic symptoms. That’s a pretty dramatic difference.

You’ll make your teeth whiter.

When we said apples can change the way you look, we weren’t just talking about weight loss. That’s right, they can even help to whiten your teeth. According to a PLOS ONE study, the act of chewing an apple has a direct effect on dental plaque removal and ultimately making your teeth whiter. Apples are officially the cheapest teeth whitener we’ve ever seen.

Now that we’ve convinced you to incorporate apples into your diet, why not whip up one of these 25 Delicious Apple Recipes?

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