With the arrival of autumn, there are foods of the time that deserve a prominent place in food, not only for taste, but also for nutritional benefits. Apple is one of them: rich in fibers and antioxidants, can contribute to intestinal, cardiovascular and cerebral health.
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09/10/2026
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Cwith it several foods of the time with many nutritional benefits. One of them, according to an article in the Royal Simple, is the apple (yes, the simple apple).
Besides being very tasty, its consumption brings several advantages to the organism. “The apples are rich in pectin – a type of soluble fiber – and polophenols,” says nutritionist Eliza Whitaker.
These nutrients contribute to better brain, intestinal and cardiovascular health.
First of all, the fibers stand out. “It’s not only great for our digestive system and intestinal health, but it also helps to reduce blood cholesterol,” says nutritionist Alyssa Smolen.
The various benefits of the fibers are partly due to the pectin present in the apples, which feeds the beneficial bacteria of our intestinal microbiome – living microbial community that improves the health of several other body systems. This also benefits immune, cardiac, digestive and cerebral health.
These are added to phytonutrients, such as polyphenols, which contribute to brain health. “The apples contain quercetin – also found in the shell, an antioxidant that protects neurons,” adds Carrie Gabriel.
Apples were also studied in relation to cognitive health and associated with better cognitive performance. In addition, they are rich in flavonoids, which can reduce cognitive decline.
“ Plant compounds present in apples also help fight systemic inflammation,” adds Whitaker.
To the apple, join the sweet potato!
As a second option, nutritionists also recommend sweet potato consumption to improve intestinal, cardiac and cerebral health.
It contains betacarotene and other carotenoids, antioxidants that can contribute to the health of the brain and heart.
The tuber also contains potassium, which reduces blood pressure, helping the body to excreted excess sodium. It also contains soluble fibers, which benefit intestinal and cardiovascular health in the same way as apples.
Recipe for apple and cinnamon jam (Teleculinaria)
Ingredients:
2 kg apples in pieces
1.6 kg sugar
Lemon juice
2 cinnamon sticks
Method of preparation:
1. Put the apples in a bowl and water them with lemon juice so they don't oxidize. In a wide pot, pour sugar, apple and cinnamon sticks. Take it to the fire and move until the sugar dissolves.
2. When boiling, cook until the apple cubes become soft and the jam thickens (about 45 minutes to 1 hour).
3. Divide the jam by pre-sterilized friezes and store them in a fresh and dry place for about 6 months.