5 more reasons why you should consume this fruit every day

2024-11-29 09:02:00, Shëndeti CNA

An apple a day can help lower blood pressure and cholesterol, regulate blood sugar and even help with longevity, the nutritionist explains.

Nutritional value of apples

An average apple has about 60 calories. Their nutritional value varies by variety. However, all apples are rich in nutrients, such as antioxidants, especially in their skin, as well as quercetin, a compound found in brightly colored foods such as citrus fruits, berries, but also green tea and red wine. In addition, apples are a good source of fiber that aids digestion. Apples also contain 85% water, making them a good source of hydration.

The benefits of apples

1- Stabilizes blood sugar levels.

High glucose levels can lead to type 2 diabetes, but one study found that those who consumed more than an apple a day were 28% less likely to develop the condition. Benefits come from antioxidants and fiber that protect the pancreas and slow glucose absorption.

2. Lowers cholesterol.

High cholesterol increases the risk of heart disease, but the antioxidants and fiber in apples seem to help lower it. Pectin, (vegetable fiber), binds dietary cholesterol and removes it from the body. Studies show that eating apples can lower cholesterol by 5% to 8%. Alternatively, 85 grams of dried apples can lower cholesterol by 13% in six months.

3. Lowers blood pressure.

High blood pressure can damage blood vessels and contribute to strokes and heart attacks. A healthy diet helps prevent and manage it. A small study in Australia found that eating apples helps control high blood pressure. Although other research has mixed results, scientists agree that the antioxidants in the skin of apples promote blood flow, while their fiber may also help.

4. Eases inflammation.

Apples contain anti-inflammatory substances, such as fiber and quercetin, which reduce inflammation in the body. Studies show that apples reduce C-reactive protein (CRP) in the blood and protect against asthma while improving respiratory function.

5. Strengthens the microbiome.

Apples strengthen the intestinal microbiome, thanks to the quercetin they contain, which inhibits the growth of harmful microorganisms, and pectin, which acts as a probiotic, feeding beneficial microorganisms and promoting intestinal health.

6. It causes a feeling of satiety.

Apples are high in water and fiber, making them filling and helping to slow down digestion.

7. Contributes to longevity!

A study showed that eating an apple a day can reduce the risk of premature death by 35%. Apples also reduce the risk of heart disease and cancer. In a study of 40,000 people, those who ate apples were 13% to 22% less likely to develop heart disease, while a study of 77,000 people showed that they were associated with a reduced risk of lung cancer. Nutritionists encourage us to include the apple in our daily diet to enjoy its nutritional benefits, either alone or in combination with cereal or yogurt./ CNA