Many people still talk about bananas as an extremely nutritious fruit. But in fact, apples are also on the list of fruits that contain many nutrients good for our health.
Apples are the most commonly used food after bananas and grapes because it has so many uses.
Nutrition in apples
According to Healthline in an average apple weighing 186g contains 95 calories.
Carbs: 25 grams
Fiber: 4 grams
Vitamin C: 14% of the recommended daily intake (RDI)
Potassium: 6% of the RDI
Vitamin K: 5% of the RDI
Man liver: 2%
In addition, apples also contain vitamins A, E, B1, B2, B6 and antioxidants for health.
In particular, apples are safe fruits for most people, even those who are prone to hyperglycemia, including type 2 diabetes can also be used.
According to the American Diabetes Association, the fiber in apple skin helps prevent blood sugar from rising too high, even though the intestines of this fruit contain carbohydrates.
Not only that, fiber also helps us feel fuller longer, and thus maintains a stable weight, good for health.
The benefits of apples to mental health
1. For stroke
One of the best ways to reduce your risk of stroke is to eat at least one apple a day. The National Public Health Institute has published a study of nearly 9300 men.
These men ate an apple a day for 28 years and the results showed that their risk of stroke was lower than those who never ate this fruit.
From this it can be seen that the results of the study are particularly related to thrombotic stroke. This is a type of ischemic stroke that occurs when arteries in the brain are blocked.
2. For neurodegenerative disorders
According to a study published in the journal Food Science in 2008, apples have been shown to improve and maintain human mental health, especially among those who consume a certain amount of fruit. significantly every day.
The scientists and researchers involved in the study also concluded that the properties of apples help protect fragile nerve cells from the formation of neurotoxicity caused by free radicals. As a result, the risk of developing Alzheimer’s disease, dementia and other neurodegenerative disorders is significantly reduced.
3. Help better mental health
According to a 2006 study published in Experimental Biology and Medicine – a scientific journal on topics related to biological research and experimental medicine, apples contain quercetin.
It is a typical antioxidant that helps minimize the amount of cell death due to oxidation and neuritis.
4. Prevention of cancer
Studies show that the polyphenols in apples can inhibit the growth of cancer cells.
A more interesting Finnish study, the flavonoid in apples is highly effective in antioxidant and it is the carapace of cancer cells. If we regularly eat apples, the chance of getting lung cancer is reduced by 20%.
A recent study by the French National Institutes of Health Medicine shows that the astaxanthin in apples can also prevent colon cancer.
5. Helps strengthen bones
Apples contain the elements Bo and manganese, which help strengthen bones. An American study found that the element Bo can significantly increase estrogen in the blood and concentration of other compounds. These compounds are very effective in preventing calcium deficiency.
According to medical experts, if menopause women absorb 3g of boron every day, the rate of calcium deficiency will decrease by 46%.
A team of researchers from Cornell University in the US did an experiment, dipping mouse brain cells into a liquid containing quercetin and vitamin C, and then discovered the cell’s antioxidant capacity increased dramatically.
Compared to other fruits, apples are high in quercetin. So for the elderly with dementia, apples are the best fruit.
7. Reduce blood fats
A study of Japanese fruits shows that eating two apples a day after three weeks reduces average blood fat level by 21%. Fat is the culprit causing arteriosclerosis, so eating apples regularly will help your body be healthier.
8. Reduce blood pressure
If the body contains too much sodium, we are more likely to get high blood pressure or be hit by wind. The rich amount of potassium contained in apples helps the body to excrete excess sodium, the body’s blood pressure will decrease.
9. Good for digestive system
In the composition of apples contains a lot of Pectin, helping to feed the microorganisms in the intestine, promoting beneficial bacteria to grow.
10. Good for people with diabetes and obesity
Recent research shows that apples have anti-obesity, type 2 diabetes and heart disease effects.
11. Apples help strengthen the immune system
Apple contains quite a lot of vitamin C which helps the body to strengthen the resistance, against bacteria, viruses that are usually harmful.
12. Maintain cholesterol at a healthy level
According to webmd.com, an online resource that provides valuable health information, high cholesterol levels can cause a variety of cardiovascular problems like angina, stroke and hypertension.
However, if you add apples to your diet, you can reduce your risk of developing any serious health problems.
A study conducted by Florida State University revealed that middle-aged women who ate at least one apple a day during the 6 months of the study had a 23% decrease in LDL (bad cholesterol) and a 4% increase in HDL (good cholesterol). ).
In general, these women will be less likely to have cardiovascular problems than those who do not eat this nutritious fruit.
13. Maintain an appropriate weight level
A 2014 study published in the journal Food Chemistry revealed that compounds derived from Fuji apples, Gala, Granny Smith and McIntosh have a positive effect on good gut bacteria. , thereby helping to prevent obesity.
This study was conducted on mice, but researchers and scientists believe that apples also have similar benefits in humans. They also hope that their findings will lead to new and innovative ways to fight and prevent obesity in the future.
14. Resistance to hair loss
In apples containing Procyanidin B-2 can increase hair growth in men with hair loss.
15. Reduce kidney stones
Drinking apple juice for 7 days can soften gallstones and help eliminate the body.
16. Support treatment, reduce allergic rhinitis
In apples containing polyphenols, Drinking apple juice daily for 4 weeks helps reduce symptoms such as sneezing, swelling inside the nose.
17. Eating apples is good for eyes and skin
The oxidants in apples have benefits against degeneration like cataracts. These antioxidants help you to have beautiful skin, prevent wrinkles on the skin due to aging.
Above are the effects of apples on health. While it’s great, don’t eat too much, and you may have cases like diabetes and digestive disorders.