Health benefits of apples:
It’s this time of year again. During the apple picking season, there are good reasons. You may want to pack a lot of things into your shopping cart.
Apples are not only delicious, but also can be added to food. “Apples are associated with many health benefits,” said Jessica Levinson, a food nutrition expert in Westchester, New York.
As well as better digestive health and reduce the risk of stroke, high blood pressure, diabetes, heart disease, obesity and certain types of cancer.
The U.S. Department of Agriculture says that medium-sized apples are a good source of dietary fiber. It contains 4.4 grams of fiber, which accounts for 16% of the Daily Value (DV).
The same apple also provides 8.4 mg of vitamin C, which provides more than 9% of the DV, as well as other vitamins and minerals. A small part
Sarah Gold Anzlovar, owner of Sarah Gold Nutrition in Boston, RDN recommends adding it to salads or grilled cheese.
Bake apples in the oven for a healthy dessert. Or cook grated chicken with apples in a slow cooker. Enjoy a simple lunch or dinner
“All apples are good, although their nutrition and antioxidant content varies from apple to apple. The best thing to eat is what you like,” said Anzlova.
See why the phrase “eat an apple a day keeps the doctor away” may be correct.
1. Apples can lower high cholesterol and blood pressure
Enjoy juicy and heart-healthy apples. “Studies have linked apple consumption to reduced cardiovascular disease risk.
This may be related to the cholesterol-lowering benefits of soluble fiber in apples,” Andzlova said.
According to the Mayo Clinic, soluble fibers dissolve in water to form a gel-like material. According to the University of Illinois, soluble fiber prevents the accumulation of cholesterol in the arterial wall, thereby reducing the incidence of atherosclerosis.
It can also help lower blood pressure levels (restricted arterial blood flow due to plaque buildup) and heart disease. A study found that an increase in soluble fiber consumption is related to a decrease in cardiovascular disease risk.
Studies have shown that regular consumption of apples. In addition, a study published in the American Journal of Clinical Nutrition in February 2020 found that eating two apples a day helped: study participants lowered LDL (“bad”) cholesterol and glycerin Triester.
2. eating a diet high in fiber including apple can help digestion
You may have heard that fiber is good for digestion. What you hear is true! According to Harvard Health Press, both types of fiber are soluble and insoluble.
This means that it cannot be absorbed by water. This is important for digestion, and you are lucky: According to the University of Illinois, there are two types of apples.
Soluble fiber will slow down digestion. It makes you feel full. It also helps slow down the digestion of glucose.
This helps control blood sugar levels. Meanwhile, according to Harvard, insoluble fiber can help move food in your system and fight constipation and regularity.
According to the University of Illinois, you must eat apple peel, which contains most of the insoluble fiber in apples.
3. Apples support a healthy immune system
Who doesn’t need a healthy immune system in the fall? Apple can be an indispensable tool in the immune support kit.
From animal research A diet rich in soluble fiber helps to transform immune cells that cause inflammation into anti-inflammatory and immune support cells.
Another animal study published in the journal Immunity in May 2018 found that a high-fiber diet can protect mice from influenza. Until more research is conducted, it is not clear whether these effects will be seen in humans.
There is still reason to believe that Apple can enhance immunity. Part of the reason is that it contains vitamin C, which helps strengthen the immune system.
A review published in Nutrients magazine in November 2017 found that vitamin C plays a huge role in helping it work.
According to research, the role of the immune system, such as strengthening the protective membrane of the epithelium, can prevent bacteria and oxidative stress in the environment, such as radiation pollution.
4. Apples are good for diabetes
If you have type 2 diabetes, try adding apples to your diet. This is definitely a fruit. However, it is a common misconception that diabetics cannot eat fruits.
The Mayo Clinic said that in this case, the soluble fiber in apples may help slow the absorption of sugar into the blood and may improve blood sugar levels.
First, insolubles may reduce your chances of developing type 2 diabetes.
In addition, a study published in “Experimental and Therapeutic Medicine” in August 2016 for patients with type 2 diabetes found that regular consumption of soluble fiber can reduce insulin resistance and improve blood sugar levels. Blood and triglycerides
5. Antioxidants in apples may help prevent cancer
Although there is absolutely no way to prevent cancer. But Apple can help play an important role. “Apples may reduce the risk of certain cancers.
Researchers believe it is related to the antioxidants found in apples,” Andzlova said. Studies have shown that the antioxidant content of apples is very high. Laboratory studies have shown that these antioxidants can limit the growth of cancer cells.
A review published in Public Health Nutrition in October 2016 found that regular consumption of apples is associated with lowering the risk of certain cancers.
Including colon cancer, oral cancer, esophageal cancer and breast cancer.The dietary fiber in apples may help prevent cancer.
A study published in the Journal of Pediatrics in March 2016 found that women eat more high-fiber foods during adolescence and early adulthood. (Especially many fruits and vegetables) The risk is low. Later breast cancer
Another study published in The Lancet in January 2019 found that a high-fiber diet can prevent colorectal cancer. Including type 2 diabetes and coronary heart disease
6. Eating apples can help you lose weight
According to the Centers for Disease Control and Prevention, eating more fruits (and vegetables) can help you maintain a healthy weight or lose weight.
Because apples are rich in fiber. So it’s on this list: “Fiber slows down digestion and increases blood sugar.
It keeps you full and is less likely to overeat,” Levinson said.
According to a study published in The Lancet, people who eat more fiber lose weight significantly.
Studies have shown that overweight women who eat three apples a day can lose 2.7 pounds (1.22 kg) after 12 weeks.
A medium-sized apple has only 95 calories. This is the fruit you want to eat when you like sweets.
7. Apples can help prevent Alzheimer’s disease
It’s time to start eating apples and other foods. Rich in flavonoids, such as fruits and more tea.
A study published in the American Journal of Clinical Nutrition in August 2020 found that adults 50 and older add a small amount of flavonoid-rich foods to their diets, such as Berries, apples, and teas include: Alzheimer’s disease is 2 to 4 times more likely.
Compared with people on a more flavonoid diet, the disease and dementia have been associated for more than 20 years.
In addition, a review published in the journal Biomolecules in January 2020 found that quercetin is a flavonoid found in apples, which can protect nerve cells from oxidative damage.
And there are other functions to fight Alzheimer’s disease, but according to the researchers, more research is needed outside the laboratory.
Apples are not only crunchy, sweet and satisfying. This is part of a wise diet. They can help prevent serious diseases such as heart disease, diabetes, and cancer. Think of them as your secret weapon for health.
Get the maximum nutritional value. Eat fruits with and without skin. The same goes for using apples in your favorite cooked and baked goods. Don’t forget to eat fresh apples. This is because important antioxidants may be lost during the cooking process.