What are the benefits of apples for health – 10 proven facts
Apples are the most common type of fruit in the world. They are rich in valuable vitamins, micro- and macroelements, and antioxidants.
Apples are extremely beneficial for the health of the body. With regular intake, there is a decrease in the risk of developing malignant neoplasms, diseases from the cardiovascular, digestive, endocrine, nervous and musculoskeletal systems of a person. They can also be used to correct obesity.
Content
10 useful properties
The following are the main facts about the benefits of apples based on science.
1. Saturate the body with nutrients
One medium–sized apple (182 grams) contains 95 calories and is rich in the following nutrients:
- Carbohydrates - 25 grams;
- Fiber – 4 grams;
- Vitamin C – 14% of the recommended daily requirement;
- Potassium – 6% of the recommended daily requirement;
- Vitamin K – 5% of the recommended daily requirement;
- Vitamins A, E, B1, B2, B6, copper, manganese – from 2 to 4% of the recommended daily requirement.
To a greater extent, an apple consists of water and carbohydrates, which are represented by simple sugars (sucrose, glucose, fructose). Despite the extremely high sugar levels, the fruit has a low glycemic index (29-44), therefore, it is safe and does not cause a sharp rise in blood glucose after consumption. Apples can be eaten even by people suffering from type II diabetes.
Apples are also rich fiber . 1 a medium-sized fruit provides up to 20% of the daily requirement of this substance. Some of the fibers are soluble ( pectin ). It is this type of fiber that helps to maintain the vital activity of beneficial microorganisms, inhibits the growth and development of pathogenic stamps. Similar information lead scientists from the UK.
Fiber also helps to improve nutrient absorption and prevent a number of dyspeptic disorders.
Vitamin C in apples is an extremely useful antioxidant. He needed to support metabolism, synthesis of vital enzymes and adequate functioning of the immune system .
Potassium is required for the normal functioning of the heart muscle (provides the processes of contractility and relaxation of the myocardium).
Also dappled available a small amount of the following antioxidants:
- Quercetin. Has anti-inflammatory, antiviral, and anticancer effects. It is effective for depression.
- Catechin. Improves metabolic processes in the brain, prevents some neurodegenerative pathologies.
- Chlorogenic acid. Promotes weight loss and prevention of glycemic disorders (type II diabetes mellitus, impaired glucose tolerance, fasting hyperglycemia).
2. Useful for weight loss
Water and fiber are the two main ingredients in apples that are extremely important for weight loss.
In one of the American studies it was installed that just a few pieces of apple consumed before a standard meal significantly reduce appetite and allow you to eat less food, which means that the total calorie content of the diet is reduced. On average, the diet is reduced by 15% or 200 calories.
Brazilian scientists proved that eating three apples for 10 weeks (without limiting the daily energy value) leads to a decrease in body weight by 1 kg.
3. Contribute to the prevention of cardiovascular diseases
As already mentioned, the fruits are rich soluble fiber
, which helps to reduce the level of total cholesterol in the blood.
Polish experts revealed that flavonoids in apples reduce the content of low and very low density lipoproteins in the blood, correct blood pressure, and prevent hypercoagulation.
According to the data of French studies, apples also slow down the process of atherosclerotic vascular wall damage by 45%.
Fruits, acting on the leading risk factors for the development of cardiovascular diseases (dyslipidemia, high blood pressure), can prevent a wide range of fatal complications (ischemic and hemorrhagic strokes, coronary heart disease and myocardial infarction).
For example, proven that regular consumption of apples reduces the likelihood of a brain stroke by 20%.
The recommended daily intake of apples to maintain heart and vascular health is at least 54 g.
4. Reduce the risk of type II diabetes mellitus
Employees of the University of California (USA) demonstrated
that consuming just 1 apple a day reduces the risk of developing type II diabetes by 28%.
But the risk of disease decreases even when taking only 2-3 fruits per week, although not so much.
Presumably, this is due to the large number of polyphenols that make up the pulp of apples. They increase the sensitivity of peripheral tissues (fat and muscle) to insulin, as well as normalize the cyclic work of beta cells of the pancreatic islet apparatus.
5. Normalize digestion
The dietary fiber of apples is prebiotics
, which are extremely important for maintaining the number of beneficial microorganisms in the lumen of the gastrointestinal tract.
171;Good bacteria, getting the nutrients they need, inhibit the growth and reproduction of pathogenic flora.
With adequate qualitative and quantitative composition of microbiocenosis, lipid metabolism improves, chronic inflammation in the intestinal wall is suppressed, and additional protection of the arterial vascular wall from atherosclerotic damage is provided. Data lead scientists from the UK.
6. Prevent malignant neoplasms
The fruit is rich in quercetin, which blocks the synthesis and release of a number of inflammatory substances that trigger pathological changes in the body's cells.
Available there is some scientific evidence that quercetin causes the reverse development of existing cancers.
Research by American scientists demonstrated that against the background of apple consumption, there is a low incidence of malignant neoplasms in any organs.
Similar results demonstrate the works of Australian specialists. It was found that taking 100 grams of apples per day reduces the risk of cancer by 36%.
Scientists suggest that the effectiveness of apples is associated with a large set of antioxidants and a pronounced anti-inflammatory effect.
7. Reduce the risk of developing bronchial asthma
Proven
that eating about 25-30 grams of apples per day reduces the likelihood of developing bronchial asthma by 10%.
Positive effects are associated with the content of quercetin in the apple peel, which regulates the functioning of the immune system and provides prevention of immune failures that manifest themselves in the development of allergic and autoimmune diseases.
8. Improve the condition of bones
The abundance of antioxidants included in apples, promotes
increase in bone mineral density
(osteoblasts are activated, osteoclasts are suppressed).
As a result, bones become more durable, osteoporosis and pathological fractures develop less often, which is especially important in old age.
Apples also have the ability to raise bioavailability of calcium from the wall of the digestive tube and reduce the rate of its excretion from the body. Calcium is the main structural element of bones.
9. NSAID-associated gastropathies are prevented
Today, nonsteroidal anti-inflammatory drugs (NSAIDs) are widely used in almost all areas of medicine. They are used to relieve pain and inflammation, reduce elevated body temperature.
Unfortunately, with prolonged treatment (especially in the presence of pathologies from the stomach and duodenum), damage to the gastric mucosa and subsequent long-term (1-2 months) rehabilitation therapy is possible.
American scientists discovered that chlorogenic acid and catechin present in apples are able to protect the cells of the gastric mucosa from possible damage when taking NSAIDs.
10. Protect the brain
Apple juice, according to scientists
, has a beneficial effect on metabolism in nervous tissue,
Increases mental activity
, normalizes the processes of receiving, processing and storing information.
Apples also allow you to prevent early development of Alzheimer's disease, multiple sclerosis.
Harm and contraindications
Apples, in most cases, are well tolerated by the human body. However, there are some contraindications:
- Individual fructose intolerance.
- Irritable bowel syndrome.
- "Active" gastritis with high acidity.
- Peptic ulcer of the stomach and duodenum in the acute stage.
- The presence of allergic reactions. Allergopathology can also develop on pollen from flowering apple trees.
- Decompensated type II and type I diabetes mellitus.
- The course of yeast and fungal infections. The apple contributes to the faster spread of pathogens.
Use during pregnancy
There are no special restrictions regarding the use of apples during pregnancy.
Doctors recommend that women consume no more than 4 medium-sized fruits per day. It is extremely important that the diet of a pregnant woman includes other fruits (for example, pears) and berries.
With proper consumption, the body of the expectant mother receives a lot of essential nutrients for the fetus.
Answers to frequently asked questions
The most controversial issues regarding the consumption of apples are discussed below:
- What are the most useful types? Green and sour apple varieties are considered the most useful. They contain less sugar and pigments, and are most well tolerated by people with a pathology of the glycemic background and suffering from various allergic and autoimmune diseases. They are also recommended for chronic hypoacid gastritis. At the same time, sweet, yellow and red apples will also bring tangible benefits.
- Is it possible to eat them at night before going to bed? Apples are rich in fiber, which means they are quite difficult to digest. Apples should not be consumed 1-3 hours before bedtime. Neglecting this rule can lead to various dyspeptic disorders and stool disorders.
- Is it possible to eat on an empty stomach in the morning? According to modern ideas, apples should not be consumed on an "empty stomach" only for people suffering from chronic pathologies of the digestive system (chronic gastritis, peptic ulcer of the stomach and duodenum, GERD). Fruits disrupt the acid balance and can provoke an exacerbation.
- Is it possible to eat the bones and peel? In the bones of apples there is a special glycoside – amygdalin, which in the lumen of the gastrointestinal tract "turns" into prussic acid - the strongest poison. In small quantities, this substance will not cause harm, but in large quantities (4-5 apples or more) may cause significant damage to health. The peel is completely safe, it contains many vitamins and valuable antioxidants.
- Are heat–treated fruits useful? Yes! Baked apples are better absorbed by the human body and practically do not lose useful elements of the composition. Dried apples are rich in carbohydrates and dietary fiber, and serve as an excellent accompaniment to any dessert. Soaked fruits are less useful because they contain a lot of sugar, but they have a higher biological availability of vitamins.
Conclusion
- Thus, apples are an extremely healthy fruit.
- With regular use, there is a decrease in body weight and a decrease in the risk of malignant neoplasms, a large range of pathologies from the central nervous, cardiovascular, endocrine, digestive, immune and musculoskeletal systems is prevented.
- It is recommended to eat apples whole and pitted, as they contain substances dangerous to the human body.
- It is also important to take into account the range of contraindications so that the enjoyment of fruit does not harm the body.
