Apples are one of the most popular fruits with many health benefits and even supported by many research results.
Milos (Malus Domestica) belongs to the Milaceous group of the Rosaceae family, which also includes Apples, Pears, Pears, Mussels and Quinces. The Rosaceae family is subdivided into 3 groups: Milos, Batas (raspberries, strawberries, etc.) and Nuclear rocks (eg apricots, cherries, etc.)
Nutrition Facts
A medium apple is equivalent to 1.5 cups of fruit. A typical 2,000 calorie diet recommends 2 cups of fruit daily (less than 1.5 apples).
Nutrition Details: Apple 100 g (with peel) Calories 52Water 86% Carbohydrates 14 g 2.4 g Sugar 10 g Protein 0.3 g Fats 0.17 g Vitamin C 4.6 mg (8% NID) Vitamin K 2.2 µg (3% MDI) 107% Manganese 0.035 mg (2% NID)
Apple contains other minerals such as copper and iron and vitamins A, E, B1, B2 and B6 as well as micronutrients such as choline.
Apples are also a rich source of polyphenols. These herbal compounds are probably responsible for many of the apple's health benefits. Apple peel contains half of the fiber content and many of the polyphenols.
Health benefits of eating apples
Apples and weight loss
Apples have a high fiber and water content - two properties that make them filling. In one study, participants who ate an apple before a meal felt fuller than those who ate an apple juice or who ate an apple at all. In the same study, they found that those who started their apple meal ate an average of 200 fewer calories than those who did not.
In another study, 50 overweight women added either apple or oats to their diet for 10 weeks. Both the amount of apple and oat had similar calorie and fiber content. Women who ate apples lost an average of 1 kg more than those who ate oats, while women who ate apples found that they consumed fewer calories overall.
Researchers believe apples are more nutritious because they are less energy-rich and at the same time contain a large amount of fiber.
Besides, some natural substances contained in apples can promote weight loss. A study in obese mice (mice) found that those who received an apple and apple juice lost more weight and had lower levels of "bad" LDL cholesterol, triglycerides, and total cholesterol compared to the control mice.
Apples and Cardiovascular System
Apple consumption has been linked to a lower risk of heart disease. One reason may be that apples contain soluble fibers, which can help lower blood cholesterol levels. They also contain polyphenols, which have antioxidant properties. A large proportion of polyphenols are concentrated in the cortex.
One of these polyphenols is a flavonoid called epicatechin (still present in tea and cocoa), which can lower blood pressure. One analysis showed that high flavonoid uptake was associated with a 20% lower risk of stroke. Flavonoids can help prevent heart disease by lowering blood pressure, reducing LDL oxidation and acting as antioxidants.
Another study compared the effects of eating one apple a day with statins, which are a class of drugs used to lower cholesterol. In this study, apples were found to be almost as effective in reducing deaths from heart disease as statins (and without their side effects).
In another study, the consumption of white meat and vegetables, such as apples and pears, was associated with a reduced risk of stroke. For every 25 grams of fruit and vegetables consumed, the risk of stroke was reduced by 9%.
Apples and Diabetes
Several studies have linked apple consumption to a lower risk of developing type 2 diabetes. In one large study, eating an apple a day was associated with a 28% lower risk of developing type 2 diabetes compared to those who did not eat any apple. Even eating just a few apples a week had a similar protective effect.
Polyphenols in apples are likely to help prevent beta-cell damage in the pancreas. Beta cells produce insulin and are often destroyed in people with type 2 diabetes.
Apples and Intestinal Microbiome
Apples contain pectin, a type of fiber that acts as a prebiotic. Prebiotics are the polysaccharide fibers used as food (after their breakdown in
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