Apple has long been considered a familiar fruit in daily life. Not only delicious, apples also contain many nutrients, fiber and antioxidants, helping to prevent diseases and improve overall health.
Protecting the cardiovascular system, preventing diabetes
Apples are rich in polyphenols and fiber, which help reduce bad cholesterol (LDL) and limit inflammation, two leading risk factors for heart disease. According to nutritionist Suzanne shar, RD, Nova Southeastern University (USA): "Including apples in your daily diet can support heart health thanks to their ability to reduce inflammation and improve gut microbiota".
In addition, antioxidants in apples help slow down the absorption of sugar, stabilize blood sugar and reduce the risk of type 2 diabetes. Some studies have also shown that apples can reduce the risk of gestational diabetes in pregnant women.
Control weight, improve digestion and bones and joints
Apples are low in calories and rich in fiber, helping to create a feeling of fullness for a long time and effectively control weight. In children, eating apples or apple products is also associated with a balanced diet and reduced risk of obesity.
Not only that, the fiber in apples acts as a prebiotic, feeding "favorable" bacteria in the intestines, thereby helping to improve digestion. Potassium and calcium in apples also help reduce the risk of osteoporosis and maintain bone mineral density.
Apples contain up to 80 - 89% water and many electrolytes such as potassium, sodium, magnesium. Thanks to that, eating apples helps hydrate and keep the body in a state of balance.
Beauty the skin, essential nutritional supplements
Polyphenols in apples have been shown to protect the skin from the harmful effects of UV rays, reducing skin darkness and redness. Some studies have also shown that apples can improve skin elasticity and pigmentation, bringing healthy, bright skin.
An average apple contains about 95 calories, 4.4g of fiber, nearly 200mg of potassium and many essential vitamins such as C, A, E, K and folate. Eating an apple a day will meet half of the recommended fruit intake for adults.
Although safe for most people, some cases can have allergies due to sensitivity to the protein in apples. Apple seeds contain compounds with mild toxicity, so they should not be eaten. In addition, people on the FODMAP diet should limit apples because they can easily cause indigestion.
Studies have also shown that apple juice can reduce the effectiveness of some drugs such as anti- histamines, blood pressure lowering drugs or asthma drugs. Therefore, people with underlying diseases should consult a doctor before using.
A small apple can bring great benefits to cardiovascular health, digestion, weight and the skin. As nutritionist Brittany Lubeck, MS, RDN affirmed: Coiffins are a simple but nutritional value choice, suitable for adding to your daily menu.
