Apples are not only crisp and sweet; they are a superfood.
As part of a smart diet, they can help protect against serious diseases such as heart disease, diabetes, cancer, and more. Consider them your healthy secret weapon.
"An apple a day keeps the doctor away."
Turns out there is more truth to that than you might think. Studies show the health benefits of apples, particularly when it comes to fighting chronic diseases that kill millions of people each year.
Benefits and properties of the apple.
Here's a short list of how eating more apples can help you stay healthy, along with some delicious ways to add them to your meals.
For maximum nutrition, enjoy the whole fruit, both the pulp and the skin. Being rich in fiber has been shown to help improve cholesterol levels (reducing bad LDL cholesterol and increasing good HDL cholesterol), according to researchers at Florida State University. It also benefits the regularization of intestinal transit, as well as being beneficial for the intestinal mucosa.
A review of data from three major studies also found that people who ate whole fruits, including apples, were less likely to develop high blood pressure. A women's health study showed that women who ate apples during the seven-year study period had up to a 22 percent lower risk of heart disease.
Finally, another Dutch study found that eating apples and pears was associated with a 52 percent lower risk of stroke, thanks to their high fiber content and a flavonoid called quercetin. A group of four large studies presented at the International Conference of the Alzheimer's Association in 2017 adds to the evidence that eating a plant-based diet can help prevent dementia.
Among other things, the NPDP requires you to eat plenty of rootless vegetables, in addition to pears, peaches And, you guessed it, apples.
In another study, adults who followed the Mediterranean diet, which emphasizes the consumption of fresh fruits and vegetables, reduced their risk of dementia between 30 and 35 percent. The longer they followed the diet, the better their cognitive function. Experts say more research is needed, but the results look promising.
Calories and obesity.
A medium apple can help fill you up for less than 100 calories, so it's no wonder apples can help you lose weight. It turns out that what counts is the apple shape you eat. The same study also found that starting a meal with apple slices helped people eat an average of 200 fewer calories compared to those who skipped apple slices.
The type of apple you eat can also make a difference. An intriguing animal study published in Food Chemistry suggests that green Granny Smith apples have fewer carbohydrates and more indigestible compounds, including satiety-like fiber, compared to McIntosh, Golden Delicious and red apples. other common varieties. The compounds also help feed healthy gut bacteria, potentially reducing the risk of some obesity-related problems.
The numbers speak for themselves. And in a review of data from more than 187,000 people involved in three long-term studies, Harvard researchers found that people who ate at least two servings a week of blueberries, grapes, and apples lowered their risk of diabetes by 23 percent, compared to people who had one serving or less per month.
If you already know how beneficial they are, taking it regularly to the office to complement a healthy lunch is almost a must.