Find out how consuming this fruit can help prevent and treat diseases
There is a common English proverb that says “an apple a day keeps the doctor away”. And it sums up well the importance of fruit for health. It is not surprising that the United States occupies third place classification largest apple producers in the world, with 5.03 million tons, according to data from USDA Foreign Agricultural Service.
But what explains the popularity of this food? Nutritional quality is certainly one of the main factors, as apples, in addition to being versatile and easy to consume, bring numerous benefits to the body. Below, check out the details on the key benefits of the fruit!
1. Improves digestion and regulates the intestine
Apples are an excellent source of fiber, especially pectin, which helps improve the functioning of the nervous system intestine. The soluble fibers present in the fruit facilitate intestinal transit and can prevent constipation. Furthermore, consuming it regularly helps maintain a healthy intestinal flora, promoting efficient digestion.
2. Helps control cholesterol
A source of antioxidants, such as flavonoids and polyphenols, apples also help reduce the absorption of cholesterol, preventing the accumulation of fat in the arteries. The fibers present in its composition also play an important role in this process, helping to prevent cardiovascular diseases, such as heart attack and stroke.
3. Strengthens immunity and reduces loss of lean body mass
According to the study”Higher intake of dietary flavonols, particularly dietary quercetin, is associated with lower odds of frailty onset over 12 years of follow-up among adults in the Framingham Heart Study“, published in American Journal of Clinical Nutritionapples can reduce the risk of frailty syndrome by up to 20%, a condition characterized by a decrease muscle mass and strength.
According to researchers, this benefit is linked to the flavonoids present in the fruit, in particular quercetin, more abundant in red fruits. The study analyzed the diets of 1,701 people over 12 years and indicated that quercetin plays a significant role in promoting health.
4. Maintains oral health
Thanks to its crunchy texture, apples can help clean your teeth and stimulate saliva production, which helps prevent cavities and gum problems. Fruit fibers also help remove food residues from the mouth, promoting more effective oral hygiene. However, it should not be seen as an alternative to brushing and flossing.
5. Promotes healthy skin
Rich in vitamin C, essential for collagen production, apples contain antioxidants that fight free radicals and help protect the skin from damage caused by premature aging. Apple peel extract, for example, contains flavonoids, polyphenols and organic acids.
6. Helps control blood sugar
The study”Effect of apple consumption on postprandial blood glucose levels in people with normal glucose tolerance compared to those with impaired glucose tolerance“, published in National Library of Medicinerevealed that consuming an apple 30 minutes before meals can reduce blood sugar levels by half.
To achieve this result, the research followed 10 individuals without impaired glucose tolerance and 9 with impaired glucose tolerance. glucose altered, carrying out tests with the consumption of apples after ingesting white rice and another with the consumption before.
7. Contributes to weight loss
Source of soluble fibers (responsible for the formation of a sort of gel in the stomach) and water, apples increase the sense of satiety, favoring weight loss. Furthermore, its low caloric value and the effect of the gradual release of sugars in the blood help to keep energy levels stable, avoiding hunger peaks and excessive caloric intake.
Creative ways to use apples
Apples are a versatile fruit and can be used in many creative ways in the kitchen. Here are some ideas to make the most of its benefits and flavors:
- Smoothie: combine fruit with vegetables and other fruits to obtain a refreshing and nutritious drink;
- French fries: it is a healthy and tasty snack, ideal to replace french fries traditional and reduce calorie intake;
- Salad: pair fruit with vegetables to maintain balance and flavor in your meals;
- Apple and oat pudding: It’s a great dessert option and helps reduce your intake of sugar-rich desserts.
Important precautions
Although apples are a fruit full of health benefits, it is important to note that they should not replace medical care or monitoring by a healthcare professional. Its positive effects can complement a healthy routine, but do not replace appropriate medications, therapies or diagnoses.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
