As the saying goes, “An apple a day keeps the doctor away. Apple is one of the most common fruits that we eat. It contains many nutrients and is very helpful in preventing diseases. Today, I will introduce the top 10 apples for their nutritional value, tell you what health benefits they have and how to consume them to get the best out of them.
Asthma Prevention A study found that daily consumption of apple cider is good for lung health. Children who drink at least one glass a day are half as likely to develop asthma as those who drink once a month. Eating apples during pregnancy may also reduce the risk of asthma.
Prevent periodontal disease The tannins in apples help prevent periodontal disease and break down stains, making teeth bright and white. The coarse fiber can remove food residue from the mouth and the strenuous chewing action can stimulate saliva secretion, thus achieving a natural cleaning and antibacterial effect.
Prevent osteoporosis According to research, rhizin (a flavonoid unique to apples) and boron (a trace element) can help enhance bone density in menopausal women and reduce the risk of osteoporosis.
4. Maintain intestinal health Apples are rich in dietary fiber. It can help with bowel movements. Eating one medium-sized apple with skin can provide you with 4.4 grams of fiber. In addition, apples contain more pectin than other fruits. Eat more of them to help balance the intestinal flora and prevent diarrhea.
The pectin and dietary fiber in apples can prevent the intestinal absorption of low-density cholesterol (bad cholesterol) and protect the heart. A study by Florida State University found that eating two apples a day can reduce cholesterol levels by 16%.
Diabetes control Apple pectin can produce galacturonic acid for the body, reducing the body’s need for insulin. In addition, apples are a low GI fruit with a glycemic index below 60, which is suitable for diabetics to control their blood sugar.
The vitamin C in apples helps to maintain the concentration of red blood cells, stimulate the production of antibodies and white blood cells, and enhance the ability to resist diseases. Because nearly half of the vitamin C is distributed on the peel, even the peel is the most delicious.
Antioxidants and cancer prevention Apple peels are rich in polyphenols, antioxidant nutrients, quercetin and triterpenes, which prevent free radicals from damaging cells. A Cornell University study found that eating apples daily can reduce the risk of breast cancer by 17 percent.
Many people worry that too many pesticides are left on the skin of apples, so they must scrub them with running water three or more times before eating. Buying some organically grown apples is also a safe option.
Anti-depressants improve mood Vitamin C is an important element in the body’s production of pleasure hormones such as dopamine and adrenaline. A deficiency in vitamin C can lower your resistance and lead to depression in severe cases. Eating more apples and other fruits that contain vitamin C can help improve your mood.
Studies have shown that the phytoestrogens in apples help to prevent excessive blood flow or painful periods caused by estrogen disruption. The potassium in apples can also neutralize sodium (salt) in the body and improve edema.
