Apple, rich in nutrients, sweet taste is a favorite fruit. Apples are rich in minerals and vitamins, its nutrients are soluble, easy to be absorbed by the body, so there is "an apple a day, the doctor away from me" said. So, eat an apple every day, what will be the result after a month?

According to research, if you can eat an apple a day and stick to it, then you will be pleasantly surprised.

First, can improve the cardiovascular and cerebrovascular protection of the heart: apples are rich in folic acid, folic acid is the main component of vitamin B, which helps to prevent the occurrence of heart disease. The antioxidants in apples are beneficial to the healthy functioning of the heart, and the fiber, pectin, antioxidants and other components of apples can lower the body's bad cholesterol and improve the content of good cholesterol, delaying the "bad" cholesterol blockage of blood vessels. Apples are fat-free and sodium-free, which helps improve cardiovascular health.

Second, can lose weight and slimming: apple is rich in dietary fiber, can promote gastrointestinal peristalsis, improve constipation; apple contains pectin, pectin can naturally slow down the speed of digestion, enhance the sense of satiety after eating; apple's calorie is very low, every 100 grams only produces 60 kcal calories. Even if you eat often, you will not consume too many calories, and malic acid can metabolize calories in the body and reduce body fat. All of these, can play a good weight loss effect.

Third, optimize the cholesterol structure: apple fiber, pectin, antioxidants and other ingredients can reduce the body's bad cholesterol, and improve the content of good cholesterol.

Fourth, in favor of respiratory and digestive health: nutrients and other phytochemicals in apples help fight respiratory diseases and colon cancer.

Five, to prevent stroke: apples are good for health, but also the guardian of women's health. Eating apples is best to eat with the skin, because compared with apple meat, apple skin in the flavonoid content is higher, antioxidant activity is also stronger, and can prevent stroke in middle-aged and elderly.

Six, to prevent premature aging: apples contain vitamins and antioxidants can prevent aging.

Seven, enhance bone quality: apples also contain boron, boron is a mineral that helps maintain bone density and protect the heart from heart disease.

Eight, anti-inflammatory and antibacterial: tannins in apples can play a role in protecting teeth, preventing tooth decay and gingivitis, and can prevent urinary tract infections.

However, it should be noted that patients with ulcerative colitis, patients with leukopenia, patients with prostate hypertrophy, and those who usually have symptoms of gastric cold avoid eating raw apples.

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Eat an apple a day. You'll be pleasantly surprised in a month!

1. Apples are rich in folic acid, which is the main component of vitamin B. Eating an apple a day can prevent heart attacks and strokes.

2. Eat an apple with the skin on every day, some substances and vitamin C contained in apples can play an anti-cancer role.

3. Apples are fat-free, the best food for weight loss, and the best food for daily dessert.

4. Fiber, pectin and antioxidants in apples can reduce cholesterol levels in the body and increase bile secretion and bile acid function, thus preventing cholesterol from precipitating in the bile to form gallstones.

5. The nutrients in apples help fight respiratory diseases and colon cancer.

6. The ellagic acid in apples protects teeth, prevents tooth decay and gingivitis, and combats urinary tract infections.

7. Eating with the skin can prevent strokes.

8. The antioxidants in apples protect against aging.

9. Apple containing pectin is a "two-sided", unheated raw pectin has a softening stool to relieve constipation, cooked pectin is changed, with astringent, anti-diarrhea effect. Dietary fiber and play a laxative role. Therefore, raw apple can cure constipation. The ravishing acid and heated pectin has an astringent effect, can make the water in the stool to reduce, so as to stop diarrhea, so cooked apples have the role of antidiarrheal.

10. Apples contain more potassium, which can combine with the excess sodium salt in the body and make it excreted from the body. When the body ingests too much sodium, eat some apples, is conducive to balancing the electrolytes in the body, thus playing a role in lowering blood pressure.

11. Elements such as phosphorus and iron contained in apples are easily absorbed by the intestinal wall and have the effect of tonifying the brain and nourishing the blood, tranquilizing the mind and restoring sleep. The aroma of apples is a good remedy for depression and depressing feelings. Experts have found after many tests that among many odors, the aroma of apples has the greatest psychological impact on people, and it has the obvious effect of eliminating psychological depression.

12. Apples contain the bone-strengthening minerals boron and manganese. These substances can effectively prevent calcium loss. Eating more apples for menopausal women is conducive to the absorption and utilization of calcium and the prevention and treatment of osteoporosis.

13. Apples contain a lot of fiber, this substance can assist in maintaining blood sugar levels in the body, so just eat an apple can make you feel full, is the best food when you are hungry, and when you feel fatigue, you can also eat some apples in moderation. (Duty Editor: Li Na)

　　6 Health Benefits of Apples

　　1, apple calories are relatively low, neither fat nor sodium, per 100 grams of only 60 kcal calories, naturally slowing down the rate of digestion, malic acid to enhance the sense of satiety after eating, to prevent obesity in the lower body often eat weight loss effect.

　　2, apples can improve kidney or gastrointestinal function, discharge the body exhaust, purify the blood, the nutrients in apples help fight cancer.

　　3, an apple a day, can also be effective in preventing stroke.

　　4, its pectin and dietary fiber, can prevent intestinal absorption of low-density cholesterol, to protect the heart has a role.

　　5, apple unique flavonoid compounds root bark glycosides and trace elements boron, can help strengthen bone mineral density, prevention of osteoporosis

　　6, often eat apples can help effectively maintain intestinal health, promote gastrointestinal motility. Rich in dietary fiber can help defecation.

As a cardiologist, let me tell you about the benefits of apples in cardiovascular disease. Apple is a healthy fruit for heart patients. It is free of cholesterol and sodium.Some studies have shown that people who eat apples regularly have lower blood cholesterol levels than those in the control group. People who consistently ate an apple a day, after a period of time blood tests showed that indeed the cholesterol values were lower than the original. This effect of apples is actually related to the pectin they contain. Most of the apple fiber is in the form of gelatin, these pectin into the human body in the intestine can be combined with human bile acids, and then like a small sponge adsorption of excess cholesterol body, out of the body. At the same time, apples in the intestinal tract decomposition of acetic acid, conducive to the decomposition and metabolism of cholesterol; in addition, apples in the other components such as vitamins, fructose, trace elements such as magnesium can assist in lowering cholesterol, so that blood cholesterol has been reduced. Research data show that people who eat two apples a day can reduce cholesterol by 16%. Personally, I think this research data is a bit radical, but it does make a point.

As we all know, excess sodium is an important factor causing hypertension and cardiovascular diseases. Apples and bananas contain sufficient potassium, which can be combined with excess sodium in the body and discharged out of the body to achieve the regulation of sodium and potassium level in the body, which is conducive to the control of blood pressure. Medical science believes that potassium ions in the blood can directly act on the wall of blood vessels, which can effectively protect blood vessels from being infringed upon and reduce the incidence of hypertension and cardio-cerebral vascular diseases. British famous pharmacologist Dr. Orridge has a study also found that: apples contain polyphenols and flavonoids on the prevention of cardiovascular and cerebrovascular disease is also very important.

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From a nutritional point of view, the apple is also just a very common member of the fruit, similar to other fruits, mainly containing sugars, a variety of vitamins, minerals, a small amount of protein, fat and other nutrients and polyphenols, pectin, organic acids, triterpenoids and other functional components.

(Image from the Internet)

Those who think that eating apples is good for constipation can laugh for a while, but not for too long. The content of dietary fiber in apples is 1.2 grams/100 grams. Dietary fiber is good for preventing and relieving constipation. However, supplementing dietary fiber does not necessarily mean eating apples. Pay attention to a balanced diet, eat more whole grains, legumes, fruits, vegetables, as well as nuts and seeds such foods can also be just as adequate intake of dietary fiber.

(Image from the Internet)

Apple is the king of temperate fruits, rich in nutrients, equivalent to a good tonic, there is "an apple a day, the doctor away from me," said.

This world's fruit production ranked second in the apple, the fruit is rich in minerals and vitamins, is one of the fruits that people often eat, and some people like to call it peace fruit, wisdom fruit, natural son, applesauce, heaving and so on. China is a big producer of apples, and the main varieties include Gansu Tianshui Flowering Cow Apple, Shaanxi Luochuan Fuji, Qianxian Red Fuji, Shandong Red Star, Shanxi Wanrong and so on.

If you eat an apple every day, I wonder what way you eat it? Apples in addition to raw food there are many ways to eat, like American dessert friends can make a baked pie with apple filling, which is the most classic American way to eat. Of course, there is also a common European way of eating apples, such as fried apples and pork chops with food.

Figure. Apple-filled scones

Apples are rich in minerals and vitamins in addition to malic acid, tartaric acid, carotene, is the fruit of all fruits and vegetables in the nutritional value of the closest to perfection. If you can keep eating apples you will find that you sleep better and better because the phosphorus and iron contained in apples have the effect of nourishing the brain and blood, tranquilizing the mind and restoring sleep. If you want your teeth whiter and healthier, then you still need to insist on consuming apples, because malic acid has the effect of whitening can also be effective in cleaning the teeth, worried about fruit acids will corrode the teeth if you can let the apple with cheese, which will limit the acidity of the apple.

Figure. Apple Cheese Cake

As the saying goes, an apple a day keeps the doctor away from me, which means that apples have health and wellness benefits. Apples have high nutritional value, especially containing a large number of antioxidants, with anti-cancer and anti-cancer effects, but also whitening and detoxification.

What are the benefits of eating an apple a day?

1、Lower the chances of Alzheimer's disease and Parkinson's

Consistently eating an apple a day can fight brain aging because apples contain high levels of the neurotransmitter acetylcholine, which boosts brain cell production and reduces the chances of developing Alzheimer's disease. In addition, eating more foods high in dietary fiber can prevent Parkinson's disease. Parkinson's develops because of abnormal dopamine-secreting nerve cells. The antioxidant substances contained in apples can inhibit or remove free radicals, preventing damage to dopamine nerve cells.

2、Lower the chance of developing diabetes

As we age, the more obese we are, the more likely we are to develop diabetes. Studies have found that women who eat an apple a day can reduce their risk of developing type 2 diabetes by about 20%. This is because apples are rich in soluble dietary fiber, which can balance blood sugar.

3、Improve heart function

Dietary fiber can reduce the blood vessels in the cholesterol platelet coagulation, just apple skin contains phenolic complexes, can avoid cholesterol in the blood vessel wall deposition, to maintain the elasticity of blood vessels. If the blood vessel wall around the accumulation of too many platelets, the blood flow to the heart is bound to reduce, and ultimately induced coronary heart disease or heart disease.

4, can cure diarrhea and laxative

Apple can two-way regulation of intestinal function, diarrhea can eat apples to stop diarrhea, stool dryness can promote defecation. Apples contain a lot of dietary fiber, can regulate the water in the intestinal tract. When the water is reduced, water can be absorbed, so that the gastrointestinal tract is more unobstructed. When there is too much water, it can absorb the excess water and reduce diarrhea.

5, can prevent gallstones

Gallstones are caused by high cholesterol content in the bile, which cannot maintain the liquid state, thus solidifying into stones, and the more obese the body is, the higher the chances of suffering from gallstones. You can eat more food containing dietary fiber, can control weight and reduce cholesterol, apple is a good choice.

6, can control irritable bowel syndrome

The main manifestations of irritable bowel syndrome are diarrhea constipation and abdominal pain, you can eat an apple can regulate such symptoms and reduce the problem of bloating, during the period of time, try to eat as little as possible high-fat foods and dairy products.

7, can lower cholesterol

The soluble dietary fiber contained in apples can remove the fat attached to the intestines quickly, lowering cholesterol levels and preventing atherosclerosis and stroke. In addition, by biting and chewing apples can stimulate the oral secretion of saliva, reduce the level of bacteria in the mouth, to avoid oral diseases.

Spanish jasmine (Jasminum grandiflorum)

I didn't realize there were so many benefits to eating an apple a day. Eat apples with the skin on because the skin has triterpene endocannabinoids that inhibit breast, liver, and colon cancer.

Good life from the beginning of health, the beginning of health, health science professional media!

In English there is a proverb, "one apple a day , keep the doctor away", although the expression is very exaggerated, but with this sentence makes the sales of apples greatly increased, then what exactly is the nutritional value of apples, daily fruit only eat apples okay?

Nutritional value of apples

Apples are the most commonly eaten fruit and are available all year round. The calorie content of apples is medium in fruits, 200 grams of apples is equivalent to the energy of 100 grams of rice. Apples are rich in potassium and also contain a certain amount of soluble dietary fiber, which is conducive to promoting gastrointestinal motility. At the same time, apples also contain some antioxidant bioflavonoids, which have potential benefits for human health.

However, apples are very low in vitamin C. 100 grams of apples contain no more than 4 milligrams of vitamin C, which is a far cry from the vitamin C content in fresh dates, kiwis, oranges, tangerines, and strawberries. Kiwifruit contains more than 20 times the vitamin C of apples.

The carotene (vitamin A) content of apples is very low, converted to vitamin A amount of only 3 micrograms / 100 grams of retinol equivalent, while oranges can be up to 27 micrograms / 100 grams of flavanol equivalent, nine times as much as apples, kiwifruit for 22 micrograms / 100 grams of flavanol equivalent, is also seven times as much as apples.

It can be seen, although the apple as the most commonly eaten cheaper fruit, nutritional value is not outstanding, but very general, the health function of the apple is over-exaggerated, so that many people think that the fruit every day an apple is enough.

Is it okay to eat only apples for my daily fruit?

Different fruits have different nutritional value, apples also have their own characteristics, but we advocate that the fruit should also be diversified, rather than only eat a kind of, eat an apple every day than not eat fruit is healthier, but not enough, we also need to make our daily intake of fruit diversification.

In order for your family to consume enough fruits every day and yet keep variety, you can buy many different fruits at the same time, such as apples, bananas, kiwis, oranges, etc., and then cut them up or wash them and put them on a fruit plate so that your family can consume a variety of fruits at the same time instead of a single kind of fruit.

Author introduction: liu changwei, nanjing children's hospital nutritionist, registered dietitian, popular science author, edited "complementary food weekly eat what", "not picky food grow high", "baby age feeding guide", "baby, what to eat for breakfast", etc. 2016 jiangsu top ten microblogging self media one.

Apples are a close companion of many families, and even in the fall and winter when there are fewer kinds of fruits, apples are very common and have become a seasonal fruit in almost all seasons. It has a long history from the past to the present, and is also known as "an apple a day, the doctor away from me".

Eat an apple every day for delightful therapeutic results:

People suffering from diabetes can consume apples, which contain a variety of substances beneficial to one's health, such as B vitamins, pectin, dietary fiber, phenolics, flavonoids, vitamin C, potassium, calcium, etc. For people with diabetes, polyphenols in apples are also able to help, so that the consumption of postprandial glucose levels are reduced.

For diabetic people with high blood sugar, you can eat half an apple a day. For diabetic people with more stable blood sugar control, you can also eat about one apple a day, all of which are good for your health.

In addition to people suffering from diabetes, people with gout conditions can also eat apples in moderation, do not look at the sugar contained in apples alone, it also has dietary fiber, pectin, vitamin C to help, can to a certain extent to promote the excretion of uric acid in the body. In related research also found that if you have high levels of uric acid in the body, you can ensure that the amount of an apple a day, the risk of gout attacks will be reduced to about 27%.

In addition, for healthy people, every day are able to ensure the amount of an apple, but also to prevent lung health, cardiovascular disease and so on. Since apples have so many benefits, people are more important to eat right, and those who have these 3 wrong ways of eating should change.

To change the wrong way to eat apples 1: will not eat at night

Many people have heard the saying that you should not eat apples in the evening, which is unscientific in itself. Eating a moderate amount of apples in the evening before meals can also reduce the amount of dinner meal consumption. In addition, for people who have the habit of eating late at night, you can also use apples to replace, is a good way to reduce calorie intake to prevent obesity.

To change the wrong way to eat apples 2: drink apple juice

The benefits of apples mentioned above are on top of eating apples directly. If you often drink apple juice, this can not be equated with the benefits of eating apples, apple juice will lose the dietary fiber and other beneficial substances, but also prone to vitamin C and other oxidation reaction, in the nutritional value will be greatly discounted, for those who have the basis of the disease will not be beneficial.

To change the wrong way to eat apples 3: Eat with the seeds

With the popularity of health and wellness, some people have taken foods they didn't eat before and started eating them. For example, the apple core in the apple, and thought it was a good thing. But these fruit cores, but is a toxic substance, including apple cores, including peach cores, pear cores, loquat cores, etc., all contain a substance called cyanogenic glycosides, in the production of hydrocyanic acid, eat too much will be prone to toxic reactions.

Nowadays, there is a colorful variety of fruits on the market, and eating tropical fruits in winter is nothing new. With more and more types of fruits for us to choose from, the apple, an ordinary native fruit, is even more bland. China is a large producer and consumer of apples, in China, apples have a history of more than two thousand years. Apples have an ordinary appearance, but it has a wealth of nutrients, needless to say apples are rich in vitamins and minerals. Its taste is sweet and sour but flat, slightly salty, non-toxic, with the efficacy of generating fluids and quenching thirst, benefiting the spleen and stopping diarrhea. There is a proverb in English called: An apple a day keeps the doctor away. Translated into Chinese, it is: Eat an apple a day, the doctor away from me. In addition, apples are rich in flavonoids, and studies have shown that eating apples that are rich in flavonoids in conjunction with diet may have a positive effect on cardiovascular health. Studies have also shown that eating an apple a day for a month can significantly reduce the level of oxidized "bad" cholesterol in the blood, i.e., LDL, reducing the risk of atherosclerosis and improving cardiovascular health. Some researchers believe that the polyphenols in apples are the main reason for the LDL antioxidant effect, but after extracting the polyphenols from apples, it was found that the effect was not as good as eating apples directly. It may be because apples contain other nutrients that play a role in shaping health. Many people eat apples in a couple of bites, in fact, eating apples should be chewed slowly and eaten within 15 minutes is more appropriate. If you chew in the mouth for a longer time, you can secrete more saliva and gastric juice, which is conducive to promoting the body's absorption of nutrients and digestion of apples. For the gastrointestinal not very good people, it is necessary to pay attention to the speed of eating apples. Eat too fast, easy to lead to indigestion caused by discomfort. We also often find that if the apple to eat a long time, or eat half, the other half in the air to combat a period of time, that part of the surface of the apple will appear yellow, that part of the flesh of the water content will also be reduced, become soft, this is in fact the result of oxidation, although the dry mouth is not particularly good, the appearance of a more difficult to look at, but eat half of it will not produce harm. As the saying goes, "eat in the morning is a golden apple, eat at noon is a silver apple, eat in the evening is a copper apple", so eat apples to try to choose before the afternoon, either half an hour before the meal, or half an hour after the meal. Kidney disease and diabetic patients should not eat more, and do not eat on an empty stomach.

Of course health is maintained by a variety of lifestyle changes, and one cannot delude oneself into thinking that by consistently eating a particular fruit will comprehensively change all non-healthy conditions.

References:

Cui H. An apple a day for cardiovascular health[J]. China Food,2014,(3):88-89.

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