Granny Smith apples are a crisp, tart apple that make a delicious snack
or a tasteful addition to recipes. Because these green apples are have a
higher acid content than other apples, they take longer to go brown
once you cut into them. Toss diced Granny Smith apples into salads or
stir them into your oatmeal at breakfast. Caramelize chopped Granny
Smith apples with a touch of butter and cinnamon to make a warm topping
for frozen yogurt. No matter how you enjoy these tart green apples, your
body will reap a nutritional harvest of benefits.
Antioxidants
Apples are the main source of flavonoids in the Western diet and
they are rich in vitamin C, explains Dr. Silvina Lotito, a research
associate with the Linus Pauling Institute. Granny Smith apples are
particularly high in the flavonoids cyanidin and epicatechin, although
Red Delicious has more. Vitamin C and flavonoids act as antioxidants in
your system and neutralize harmful free radicals. Having an abundance of
free radicals roaming through your body leads to permanent damage of
healthy cells and increases your risk of chronic diseases. Powerful
antioxidants from Granny Smith apples lessen your risk of heart disease,
diabetes and stroke.
Weight Loss
Granny Smith apples make a guilt-free addition to your weight-loss
efforts. They are naturally low in calories, providing a minimal 80
calories for a medium 3-inch piece of fruit. The high fiber content of
Granny Smith apples further helps your weight-loss goals by improving
satiety. Soluble fiber, which comes from the soft inside part of the
apple, attracts water in your intestinal tract. It forms a gel-like
substance, which slows digestion and forces food to back up into your
stomach. You may feel full for an extended period of time if you snack
on a Granny Smith apple in the afternoon or enjoy one right before a
meal.
Regulated Blood Sugar
Granny Smith apples can help stabilize your blood sugar levels,
which is particularly important if you have diabetes or are at risk of
developing diabetes. Foods rich in soluble fiber delay absorption of
sugar in your small intestine and may lower your risk of developing Type
2 diabetes. Women who eat an apple a day are nearly 30 percent less
likely to develop Type 2 diabetes, "Best Health Magazine" reports. Make
sure you meet your daily fiber recommendation for maximum benefits. You
need 14 grams of fiber for every 1,000 calories in your diet, which
amounts to 28 daily grams for an average 2,000-calorie diet, according
to the Dietary Guidelines for Americans 2010. A medium 3-inch Granny
Smith apple provides about 5 grams of dietary fiber.
Healthy Teeth
If you can't brush your teeth after a meal, reach for a Granny
Smith apple. Biting and chewing the tough, fibrous skin of the apple
stimulates saliva production. The extreme tartness of Granny Smith
apples aids in more salivation than a sweeter type of apple. High levels
of saliva decrease bacteria in your mouth that attack teeth and cause
cavities. Granny Smith apples are high in acid, which can break down
tooth enamel. As a precaution, drink a glass of water with your apple to
minimize any damage from acid.
Steady Heart Rhythm
Granny Smith apples have a slightly higher potassium content than
other types of apples. Potassium is an electrolyte that keeps fluid
balanced in and around cells. This process is vital to everyday
electrical flow through your body, a function that makes your heart
beat. If you don't get enough potassium each day, you may wind up having
an irregular heartbeat. You need 4,700 milligrams of potassium each
day, according to the Linus Pauling Institute. A 100-gram Granny Smith
apple, which is equivalent to about 3 1/2 ounces, provides 115
milligrams of potassium.
