With Apples, you can crunch your way to healthy nutrition
Numerous health benefits are attributed to the daily apple. Is there anything to the saying “an apple a day keeps the doctor away?” Does an apple a day make the difference?
Crunching a tasty apple is an easy way to add a dose of nutrition to your day. You probably first experienced its delightful flavor when applesauce introduced you to real food as a baby. Whether it’s a McIntosh, a Granny Smith, or a Red Delicious, now, you think of apples as old friends.
Apples are grown worldwide, and they are high in fiber, vitamins, minerals, and antioxidants. They’re fat-free, cholesterol-free, and low in sodium. In short, eating apples is an intelligent part of a healthy lifestyle.
6 ways apples help to keep you healthy
Apples regulate your day.
Whether you have problems visiting the bathroom too often or not often enough, apples can help. Your digestion is going smoothly. Don’t worry about staying regular anymore. Dr. D.P Burkitt, a British researcher, believes avoiding constipation is one of the easiest ways to prevent all sorts of illnesses. Diverticular diseases, hemorrhoids, Hiatal hernias, and even varicose veins are caused by straining to pass small, hard stools.
Dr. D.P Burkitt calls the diseases caused by chronic constipation “pressure diseases.” So if you suffer from a sluggish bowel or even constipation, the pectins found in apples every day could get your gastrointestinal tract going again.
One unpeeled apple its skin contains 4 to 5 grams of fiber. It is an essential nutrient and keeps your bowels working like a well-oiled machine. You can easily replace an afternoon snack of potato chips or cookies with a crisp, delicious apple to keep yourself regular without relying on harmful laxatives.
You also will save a lot of calories. An average apple has only about 80 calories. But a serving of chips has 150 calories, and a few cookies 200. You snack less. The natural sweetness of the apple satisfies our snacking appetite healthily.
The apple does contain a good portion of fructose but is packed in healthy fiber and vitamins. It makes the apple the perfect sweet to satisfy your cravings and, at the same time to meet your vitamin requirements. In addition, the apple is significantly more filling than chocolate bars and curbs your appetite.
But apples can do even more. Thanks to the ingredient “pectin,” they are also suitable for diarrhea. This carbohydrate has a congealing The effect of this congealing carbohydrate in your intestines helps firm things up and return you to normal. The best apple product for diarrhea is applesauce made without the skin.
But some brands of applesauce have a lot of sweeteners in this otherwise healthy food. Watch out; too much-refined sugar could make your diarrhea worse.
Antioxidants can protect you from many diseases that may be a part of aging. A lot of people are taking supplements for antioxidant protection. Supplements have become a multibillion-dollar industry. But there is evidence that whole foods can do far more for you than pills.
Because apples keep the blood sugar level constant, it avoids excessive insulin release. It keeps the skin young. In addition, red apples contain a lot of anthocyanins, a water-soluble vegetable pigment.
Anthocyanins are healthy because they contain important antioxidants that trap free radicals. Radicals are molecules that the metabolism creates. They damage the cells and are therefore responsible for the aging process.
When scientists compared a 1,500-milligram vitamin C supplement to one small apple, the results were astounding – the antioxidant values were equal. A fresh apple has more than 15 times the antioxidant power of the recommended daily dose of vitamin C.
Researchers found that an ordinary apple could stop the growth of colon and liver cancer cells in test tubes. Especially unpeeled apples are effective. Why should you waste money on flavorless supplements when you can have better antioxidant firepower from a sweet, crunchy fruit?
Apples reduce your heart diseases risk.
Some foods have the shape of your body part for which it is suitable. Examine carefully the next time you pick up an apple. It is shaped like a heart and can help you remember apples are good for your heart. Magnesium and potassium in apples, help regulate your blood pressure and keep your heart beating steadily.
The flavonoid quercetin, a naturally occurring antioxidant, protects your artery walls from damage and keeps your blood flowing smoothly. It has been scientifically confirmed that adding flavonoid-rich foods like apples to your diet lowers your risk of heart disease.
A study of Japanese women who ate foods high in quercetin poofs this. They were less likely to get coronary heart disease than other women. Also, they had lower levels of total and LDL or bad cholesterol.
Apples help to avoid strokes.
They are also an intelligent choice and help to avoid strokes. People who regularly eat apples are less likely to have strokes than people who don’t. The connection is clear; researchers are unsure which ingredient in this multi-talented fruit to credit. People who regularly eat apples are less likely to have strokes than people who don’t.
Apples help to protect your joints.
Very few people get arthritis in parts of the world where fruits and vegetables make up a large part of the diet. Is it just a coincidence that compared to modernized countries where fruits and vegetables have been replaced with fast, processed food, up to 70 percent of the population suffers from some form of arthritis? Nutrition experts link it in part to boron, a trace mineral many plants, including apples, absorb from the soil.
Most people get about 1 to 2 milligrams (mg) of boron daily, mostly from non-citrus fruits, leafy vegetables, and nuts. However, experts believe you need anywhere from 3 to 10 mg a day to affect your risk of arthritis. You would have to eat more than nine apples a day to boost your boron intake to this level. It is probably unreasonable for most people. But you can pair an apple with other boron-rich foods like a few tablespoons of peanut butter and a large handful of raisins. This way, you will not only have a delicious afternoon snack but make at the same time your joint-saving quota of boron.
Apples help you breathe deeply.
Your lungs are assaulted every day by air pollution, pollen, and other air-borne nasties. On top of that, perhaps if one has asthma, emphysema, or a similar lung condition. To take a deep breath, all it needs is to grab an apple.
A five-year study of more than 2,500 men from Wales found that those who ate five or more apples per week could fill their lungs with more air than men who didn’t eat apples. It might be because of getting some special protection from the antioxidant quercetin. Eating apples can’t reverse lung conditions, but it might defend against further damage.
Store Apples in your Pantry
Only buy apples that are unbruised, firm, and have excellent color. Store the apples best in your refrigerator in the produce bin or a paper bag. Keep them away from smelling foods like garlic and onions because they absorb odors.
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