Applesauce is known to be an ideal and healthy snack. Usually, applesauce is given to people suffering from intestinal and digestive problems. This healthy snack indeed is good for our health.
What is Applesauce?
Do you believe that applesauce will do well for you? It’s not only a delicious and healthy snack but also a comfort food to many people.
As it comes from apples, it is expected that applesauce contain high level of vitamin C and natural fiber.
To make the applesauce healthier, it should be made from organic apples with no added sugar and with the skin on. The skin and pulp of apples is rich in flavonoids that offer many health benefits.
The flavonoids itself help to regulate blood pressure, reduce inflammation and the risk of developing heart disease as well as decrease the fat production in liver cells.
What Are the Benefits of Applesauce?
Consuming applesauce regularly provides several health benefits. Apples have high amount of phytochemicals such as catechin, quercetin, phloridzin, and chlorogenic acid. Those phytochemicals act as antioxidants that are responsible in preventing cell damage.
Research showed that the phytochemical content of apples may lower the risks of developing Alzheimer’s disease, asthma, type 2 diabetes, cancer, and heart disease. Thus, by eating applesauce you can get the same health benefits present in whole fresh apples.
Here are some of the health benefits that you can enjoy from applesauce:
When making applesauce you should not remove the skin because it is rich in insoluble fiber. The insoluble fiber supports healthy digestive system and promotes bowel movements. To achieve optimum intestinal and digestive function, it’s important to intake the required amount of fiber each day.
Reduces cellular aging
Applesauce retards the cellular aging process. It’s because apples are rich in vitamin C that boosts the immune system. Eating an apple a day provides at least 11% of nutrients that make your body strong and healthy. Consuming applesauce regularly prevents free radicals from damaging your organs and cells. Thus, this healthy drink is recommended to older people.
People who are sick may experience problem in their appetite. Giving them applesauce can help to restore the appetite or desire to eat. It is also given to elderly who can’t swallow or chew the food properly. Likewise, people with eating problems such as anorexia or bulimia should also consume applesauce.
Applesauce can also help if you want to lose weight. It’s because a cup of unsweetened applesauce contains 100 calories, but it can satisfy your hunger. This means that it can help people endure few hours without taking snacks or eating meal.
Is Applesauce Good for Dieting
Applesauce is good for dieting and for general health. Considering the nutrients present in applesauce, we can say that this healthy snack will lead you to a healthy life. Knowing the nutrients that you can find in applesauce can motivate you to consume it regularly.
- Fiber – A cup of unsweetened applesauce contains 2.7g of fiber that is equivalent to 11% of the required daily intake. It provides good amount of soluble fiber that easily dissolves in your body. The soluble fiber is responsible in maintaining the blood sugar levels and healthy cholesterol through the help of pectin.
- Phytochemicals – Apples are known to be rich sources of phytochemicals such as catechins, chlorogenic acid, phloridzin, and quercetin. These phytochemicals prevent oxidative damage and at the same time reduces the risks of developing Alzheimer’s disease, heart disease, asthma, type 2 diabetes, and cancer.
- Vitamin C – It is ideal to add applesauce in your diet because it is rich in vitamin C. Unlike other fruits that have high vitamin C content, applesauce can provide at least 80% of the required daily requirement.
- Potassium – Regular intake of applesauce is a good way to increase your potassium level. It’s because a cup of apples contains 134 mg of potassium and a cup of applesauce contains 184mg of potassium. It’s important to have enough amount of potassium in your body for healthy heart functioning and muscle contraction.
How to Include Applesauce in Your Diet?
To enjoy more the benefits of applesauce, it should be included in your diet regularly. There are many ways to add applesauce in your diet such as:
- Use as an ingredient
Taking applesauce alone is the ideal way to obtain the benefits, but you can also use it as an additional ingredient to many dishes. You can add it when you’re baking to reduce the caloric density. You can also use to make the dishes flavorful and add more fiber, and it’s a good replacement for apple chunks.
- Use as fat replacement
To reduce the fat content of the recipe that you’re cooking, you can use applesauce. It is also the best way to increase the vitamins and minerals in your dish.
The good thing is that you can make your homemade applesauce. You can use unpeeled apples and use cinnamon to improve the sweetness. Unpeeled apples are healthier that’s why you should not go for commercial applesauce so that you can reap more fiber and phytochemicals, but less sugar.
Dietitian with around 3 years of experience in assessing the nutritional needs of patients, counselling individuals, communicating the appropriate nutritional information to other members of the health care team and implementing nutritional care plans by following all the standards.