7 reasons to eat an apple every day

Apples are a fruit that we often eat, with a crisp texture and a sweet and sour taste, which is why they are favored by many people. At the same time, apples also have many神奇 effects. Let's take a look together with the editor right away.

Apples, belonging to the Rosaceae family, are a major type of fruit, not only the most important fruit in our country, but also the most widely planted and produced fruit in the world. They have a sweet and sour taste that is pleasing to the palate and are rich in nutrition. According to measurements, every 100 grams of apples contain 6.5 to 11.2 grams of fructose, 2.5 to 3.5 grams of glucose, and 1.0 to 5.2 grams of sucrose; there is a saying in the United States: 'Eat an apple with every meal, and you won't need to see a doctor.' Although this saying is somewhat exaggerated, it can be seen that apples have both nutritional and medicinal value. Moreover, as the nutrients in apples are both comprehensive and easily digestible and absorbed by the human body, they are very suitable for infants, the elderly, and the sick to consume.

1. Weight loss

One apple of moderate size contains only 60-100 calories, without fat or sodium, which is the best food for women who are on a diet.

In a study conducted at the University of Rio de Janeiro in Brazil, overweight middle-aged women were divided into 3 groups, each group eating a low-calorie diet every day and eating 3 apples, 3 pears, or 3 oatmeal biscuits (the dietary fiber content of the three foods was equal); after 12 weeks, the women who ate apples and pears lost 1.22kg in weight, while the weight change of the women who ate oatmeal biscuits was not significant. Apples are high-fiber, low-calorie foods, and eating apples often does not cause hunger and has a low calorie intake, which is helpful for weight loss.

2. Treat constipation

Apples contain a wealth of tannins, pectin, dietary fiber, and other special substances. Tannins are intestinal astringents that can reduce intestinal secretion and decrease the water content in the stool, thereby stopping diarrhea. Pectin, on the other hand, is a 'chameleon', with the effect of softening stools and relieving constipation when not heated, but it transforms into astringent and diarrhea-stopping properties after being cooked. Dietary fiber also plays a role in promoting defecation. Tannins are contained in both the flesh and peel of apples, with a higher content in the peel. Pectin is contained in the flesh of apples, and is rich near the skin. When an apple is cooked and cut in half, you will find a thin yellow substance near the skin, which is pectin. Therefore, it is best to eat the skin of cooked apples, as this will enhance the effect of treating diarrhea.

If apples are used as soup materials, they can also play a role in contraction and diarrhea after being heated. This is because tannins and the gelling agent after heating have a contraction effect, which can reduce the water content in the stool, thereby achieving the purpose of stopping diarrhea. Therefore, if there are children with diarrhea at home, parents can wash the apples clean, peel them, and boil them in boiling water for a few minutes, then scrape the puree and feed it to the children with a spoon. Or you can boil apples in water and drink the concentrated juice.

3. Lower blood pressure

Apples contain a lot of potassium, which can combine with excess sodium in the human body and excrete it out. When the body takes in too much sodium, eating some apples is beneficial to balance the body's electrolytes. The phosphorus and iron contained in apples are easily absorbed by the intestinal wall, which has the effects of nourishing the brain, enriching the blood, calming the mind, and promoting sleep. The aroma of apples is a good medicine for treating depression and oppression. Experts have found through multiple experiments that among various odors, the aroma of apples has the greatest psychological impact on people, and it has a significant effect of eliminating psychological oppression.

Knowing the benefits and effects of apples, in today's fast-paced city life, irregular diet and rest often lead to symptoms such as constipation or diarrhea. At the same time, the pressure on the working population is great, and many people have varying degrees of tension and depression. At this time, taking an apple and sniffing it can alleviate negative emotions, and it also has the effect of refreshing the mind. Then, it is recommended to eat an apple every day.

4. Lower cholesterol

Eating apples can reduce cholesterol levels in the blood, increase bile secretion and bile acid function, thereby preventing cholesterol from precipitating in bile to form gallstones. Some experiments have found that more than 50% of people who often eat apples have cholesterol levels 10% lower than those who do not eat apples. Now many people like to eat high-fat, high-calorie fast food, which has no nutrition and can increase cholesterol levels. In this case, you might as well eat more apples.

5. Anti-cancer

Female obesity not only affects daily work, life, and appearance but is also prone to cancer. A research group in Japan followed up and investigated 15,054 adult women for 9 years, and finally found that 668 women developed cancer. Statistical analysis showed that compared with women with normal weight, women with overweight or obesity have a 29% to 47% higher risk of cancer; the higher the body mass index of women, the greater the risk of breast cancer, colorectal cancer, endometrial cancer, and gallbladder cancer. The study suggests that overweight or obesity is a risk factor for women developing cancer. So, is there a way for women to lose weight and prevent cancer at the same time? Indeed, eating apples regularly can help.

Researchers in Italy investigated the dietary habits of 629 cancer patients and found, after detailed analysis, that compared with eating fewer than one apple per day, eating one or more apples per day can reduce the risk of colorectal cancer, esophageal cancer, laryngeal cancer, breast cancer, and ovarian cancer by 9% to 42%. Apples, in addition to containing traditional nutrients and dietary fiber, are also rich in flavonoids, which are natural antioxidants; and compared with other fruits, apples have a higher proportion of free flavonoids, which are easier for the human body to absorb. These natural antioxidants can protect the genetic material DNA (deoxyribonucleic acid) from oxidative stress damage and have a strong anti-cancer effect.

6. Prevent stroke

Apples are beneficial to health and are the guardian angel of women's health. It is best to eat apples with the skin on, because compared with the apple flesh, the apple skin contains a higher amount of flavonoids and has stronger antioxidant activity, and can prevent stroke in middle-aged and elderly women. However, due to the possibility of using a large amount of pesticides during the cultivation process, if apples are not washed carefully when eaten, the remaining fertilizers and pesticides on the apple skin may lead to various diseases such as leukemia. Therefore, if it cannot be guaranteed that apples are 'natural', it is best to wash and peel the apples before eating.

7. Prevent heart disease

Apples are rich in folic acid, which is a major component of vitamin B and helps prevent the occurrence of heart disease. The antioxidants in apples are beneficial for the healthy operation of the heart, and the fiber, pectin, antioxidants, and other components in apples can reduce bad cholesterol in the body and increase good cholesterol levels, making the time for 'bad' cholesterol to block blood vessels later than normal. The earlier the 'bad' cholesterol blocks blood vessels, the higher the risk of heart disease.