The health benefits of apples
Not only is it delicious and refreshing, this fruit, which is commonly consumed by Indonesian people, is known to contain a variety of nutrients that are good for the body. The health benefits of apples cannot be doubted.
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| Health Benefits of Apples and Nutrition |
The proverb "an apple a day keeps the doctor away" turns out to be not just a myth, but a fact that can be proven to be true. This is because the benefits of apples are numerous thanks to their nutritional content which is good for maintaining a healthy body.
To get the various benefits of apples, you can consume them in various ways, whether eaten directly, made into juice, or made into a fruit salad.
Nutritional Content in Apples
1 apple weighing around 100 grams contains 84.1 grams of water and 2.6 grams of fiber, as well as the following nutrients:
- 3 micrograms of vitamin A
- 5 milligrams of vitamin C
- 130 milligrams of potassium
- 124 milligrams copper
- 15 grams of carbohydrates
Not only that, apples also contain antioxidants, such as flavonoids and pectin, which also support the benefits of apples in preventing various diseases.
Various Benefits of Apples for Health
There are several benefits of apples that you can get if you consume them regularly, including:
1. Maintain a healthy digestive tract
Apples are rich in fiber which can facilitate bowel movements and prevent constipation. To get the benefits of apples, it is recommended that you eat apples with the skin because apple skin contains a lot of fiber and antioxidants.
Apart from that, the pectin content in apples can nourish the good bacteria in the digestive tract, so that it can maintain the body's digestive function smoothly.
2. Maintain heart health and function
Regularly consuming 1-2 apples a day can reduce the risk of heart disease. Not only that, consuming this fruit can also reduce cholesterol in the blood.
Preventing blockages and inflammation in the walls of arteries is also one of the benefits of apples. This benefit comes from the potassium, pectin and flavonoid content which functions to prevent the buildup of cholesterol in the lining of blood vessel walls.
3. Reduces the risk of developing diabetes
Another benefit of apples is that they regulate blood sugar levels in the body. The flavonoid content in apples functions to prevent blood sugar spikes by stimulating pancreatic cells to produce insulin, inhibiting the process of breaking down carbohydrates into simple sugars, and reducing sugar absorption.
Apart from that, the antioxidants in apples also play a role in maintaining health and reducing the risk of heart disease complications in diabetes sufferers.
4. Maintain brain health
Apples contain potassium which can reduce damage to nerve cells due to aging. The high antioxidant content in apple skin can also help memory function and maintain brain health.
A study also revealed that apples have a good effect on reducing the risk of Alzheimer's disease and stroke.
5. Lose weight
Several studies show that consuming apples 3 times a day can reduce weight in just 12 weeks.
The benefits of apples for maintaining weight come from their high water and fiber content, so they can provide a longer satiety effect, reduce overeating portions, and facilitate bowel movements (BAB).
6. Overcoming bad breath
If you have a problem with bad breath, you can overcome it by consuming apples regularly. Apples contain pectin compounds which can increase saliva production to clean the mouth and control the smell of food in the mouth.
7. Strengthens the body's immunity
The benefits of apples are also believed to strengthen the body's immunity. This content is obtained from vitamin A and copper in apples which function to maintain the immune system, thus preventing the body from being exposed to various diseases.
Apart from that, these two antioxidants are also able to ward off free radicals that cause damage to body cells.
8. Increase energy
The carbohydrate content in apples can increase energy for the body. This is because consuming foods rich in carbohydrates will make the body digest them and convert them into glucose. After that, the glucose will be absorbed by the body's cells or tissues. From this process the body gets a source of energy to carry out various activities.
9. Reduces the risk of cancer
A study revealed that apples can reduce the risk of colorectal cancer, lung cancer, mouth cancer and breast cancer.
This cancer-preventing effect comes from the antioxidant content contained in it. However, further research is still needed to confirm the benefits of these apples.
To get optimal benefits from apples, choose apples that are fresh, light in color and have a dense texture. The nutritional content of apples can be maintained if stored in the refrigerator at a temperature of 2–4oC.
When you eat apples, make sure not to swallow the seeds. Apple seeds contain cyanide poison which, if consumed in certain amounts, can have fatal consequences for health.
Apart from that, don't forget to wash and brush the apple skin under running water to remove pesticide residue and wax that may still be on the surface of the skin.
If you plan to consume apples regularly, you should first consult with your doctor to find out more about the benefits of apples and the amount of consumption that suits your health condition.
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