Eating apple every day keeps you away from the doctor. This English proverb goes down to apple benefits for health and 13 reasons to eat apple every day.
The apple is a fruit of Asian origin and there are more than seven thousand different species, each with specific characteristics, but with similar nutritional properties. Tasty and handy to carry, it has important nutrients that stimulate the body to prevent diseases.
Consuming apple helps to have a balanced and keep us away from diseases. Both pulp and shell are rich in vitamins C, minerals such as calcium, phosphorus and potassium, as well as fibers and a powerful antioxidant, quercetin. Check out the following details on apple benefits for health:
Apple benefits for health: 13 reasons to eat apple every day
1. Improves brain function
Eating apple is also good for the brain. Quercetin compound in apple help reduce cell death caused by oxidation and inflammation of neurons. In addition, it has B-complex vitamins, vitamin C and phosphoric acid, which protects the nervous system. Improving the brain function is one of the ways apple benefits health.
2. It is good for the heart
Who consumes apple has fewer risks of having cardiovascular problems. This is because the fruit contains soluble fibers, which reduce blood cholesterol levels. It also has polyphenols, which have antioxidant effects and may decrease blood pressure. A survey of Medical University of Warsaw proved that the flavonoids present in the apple push the heart disease, decreasing blood pressure, reducing cholesterol oxidation and acting as antioxidants.
3. Decreases the risk of diabetes
Several studies have associated the ingestion of apples at a lower risk of type 2. Diabetes according to a survey review by California State University, eating apple daily reduces the risk of developing the disease by 28%. And even those who consumed only a few apples weekly were also more protected from diabetes. It is believed that the polyphenols present in the fruits prevent damage to the tissues of the beta cells of the pancreas. They produce insulin in the body and are often harmed in people with type 2 diabetes.
4. Takes away the constipation
Consuming enough fiber is a simple method that relieves constipation. Apples are ideal to avoid this problem due to your high fiber content. It is important to consume the fruit with the bark, since it contains the largest amount of fruit fiber. Apples have pectin, a type of fiber that acts as a prebiotic and helps the intestine to work better.
5. Prevents cancer
The scientific journal Public Health Nutrition released the study of a group of scientists from the University of Perugia in Italy, proving that people who consumed an apple daily had fewer risks of developing various types of cancers. To reach this conclusion, the scholars evaluated 40 research and noted that the apple decreases the risk of lung, intestine, mouth, digestive system and even breast cancer.
6. Combat asthma
Apples are rich in antioxidants that can protect the lungs of oxidative damage. A study released by California State University has also proven that women who ate more apples had less risks to develop asthma. Eating about 15% of a large apple per day already decreases by 10% the chance of the disease appears. According to a research released in the molecules scientific publication, the apple regulates the immune system and reduces inflammation due to quercetin, present in the apple peel.
7. Prevents bacteria
Eating apple contributes to the cleaning of the teeth and gums. Fibers clean teeth, while antibacterial food properties prevent bacteria and viruses infect their mouths. In addition, apples also stimulate saliva secretion (an alkaline compound), reducing the capacity of bacteria multiply and grow in the mouth, which prevents the appearance of cavities and maintains oral health. A survey proving these benefits was released in the scientific journal plos one.
8. Strengthens the immune system
Apples contain powerful nutrients that stimulate the immune system. They have fibers that help transport waste out of the body. In addition, the fruit is a source of vitamin C which contributes to the body to develop resistance. Thus, it protects the organism from diseases as colds and colds.
9. Prevents eye diseases
Apples help prevent eye diseases like macular degeneration, cataract and glaucoma. Food also makes eyes stronger and improves vision, as well as contributing to the treatment of night blindness. Apples are rich in flavonoids and antioxidants, which reduce the impact of free radicals in the eyes and prevent diseases.
10. Increases bone health
Apples are among fruits that cause a beneficial effect on bone density and bone resistance. They protect against osteoporosis, which is the deterioration of the bone and an increase in the risk of fractures. People who consume more food lose less calcium, which is an essential mineral for the construction and maintenance of the bones.
11. Decreases cholesterol
Apples contain pectin, a natural fiber that reduces bad organism cholesterol. A survey of the European Journrition showed that the consumption of whole apples reduced cholesterol in healthy volunteers. Already a study by the Journal of the Academy of Nutrition and Dietetics also showed that consuming two apples decreased cholesterol in women after menopause.
12. Delay aging
The fruit is rich in tannins and flavonoids, which are phytonutrients acting as antioxidants, astringent and anti-inflammatory drugs. For this reason who consumes the fruit frequently prevents early aging. In addition, the formation of free radicals, which provoke aging, is minimized by the antioxidants present in the fruit.
13. Relieves stomach problems
Apple fibers form a gel that has direct acting on the protection of the gastric mucosa. In this way, it relieves the characteristic discomfort of gastritis, which is an inflammation of the stomach coating. And because it is a source of calcium, magnesium and potassium, the consumption of the fruit relieves the symptoms of acid reflux, problem that occurs when the stomach acid goes up to the esophagus. An apple after a meal or before sleeping neutralizes this acid, creating an alkaline environment in the stomach.
Now, we have seen Apple benefits for health: 13 reasons to eat apple every day. Let look at Apple benefits for health under study.
Apple benefits for health under study
Prevents obesity: a study published in the magazine Food Chemistry analyzed as the compounds of seven types of apples affected the good intestinal bacteria of obese mice. The researchers found that the fruit has a beneficial effect on intestinal bacteria. They believe that this discovery can lead to new strategies that prevent obesity in humans.
Turns away from Alzheimer’s and Parkinson’s risk: Researchers at Cornell University (US) carry out a study in brain cells of rats and have proven that potent abundant antioxidants in apples protect against oxidative stress, In addition, apples stop the gradual degradation of dopamine producing nerve cells, which can be one of the causes of Parkinson.
What is the best form of consumption apple and how to choose?
Consumption of a daily portion of fruit in natura and bark for better use of nutrients. When the apple is consumed in the form of juice, for example, the fruit fiber content and its benefits are lost. It is important that it is well hygienized before consumption. The apple can also be part of several sweet and savory recipes.
Choose the fruit that has the marked color shell, with firm pulp, that is heavy and without holes or cracks.
In as much as there are apple benefits for health: reasons to eat apple every day, there are also health challenges and contraindications. In this section we’ll be looking at some health risk and precautions.
Excessive consumption and contraindications
The seeds of the fruits should be discarded, since they contain cyanide and can cause malaise and, in rarer cases, to death by poisoning. Pregnant and lactating should also avoid over fruit, because they do not have scientific information that proves their safety. An apple per day is enough to enjoy all the benefits of food.
In addition, it is known that, although rare, the apple can cause allergic reactions in people who are sensitive to the family of rosaceas (include dams, almond, plum, peach, pear and strawberry) or allergic to pollen And people with diabetes should also avoid consuming excess, especially apple juice, as it increases blood sugar levels.
