You probably know a familiar expression: "Apple will save the day from the visit to the doctor." Although this expression was first invented in 1913, it was founded on the Pembrokshire Proverb, which arose in 1866. In fact, the Notes and Queries magazine was the first to publish the original quote: "Eat an apple before bedtime, and you will not give a doctor to earn money on bread." Although studies show that the use of more apples can not actually be due to a smaller number of visits to the doctor, adding apples to your diet can help improve several aspects of your health. In this article, we will consider in more detail whether the daily use of the apple is really eliminating the need to inspect the doctor.
Very nutritious
Apples are rich in important nutrients, including fiber, vitamins, minerals and antioxidants. One middle apple contains the following nutrients:
Calorie: 95.
Carbohydrates: 25 g
Fiber: 4.5 grams
Vitamin C: 9% of the day norm (DV)
Copper: 5% daily norm
Potassium: 4% of daily norms
Vitamin K: 3% of the daytime
In particular, vitamin C acts as an antioxidant, neutralizing harmful compounds known as free radicals, and protects against disease. Apples are also an excellent source of antioxidants, such as quercetin, coffee soures and epicatechin.
Supports heart health
Studies show that the use of a larger amount of apples can be associated with a lower risk of several chronic diseases, including heart disease. In fact, one study involving more than 20,000 adults has shown that the use of more fruits and vegetables with a white flesh, including apples, was associated with a lower risk of stroke. This may be associated with the presence of flavonoids in apples, which, as shown, reduce inflammation and protect the heart. Apples are also rich in soluble fiber, which can help reduce blood pressure and cholesterol levels that are risk factors.
Contains anti-cancer compounds
Apples contain several connections that can help prevent cancer formation, including antioxidants and flavonoids. According to one review of 41 studies, the use of more apples was associated with a decrease in the risk of lung cancer. Another study showed similar results, informing that the use of a larger number of apples was associated with a lower risk of colorectal cancer. Other studies show that a diet rich in fruits and vegetables can protect against gastric cancer, colon, lungs, oral cavity and esophagus. However, additional research is needed to assess the potential anticancer effects of apples and determine whether other factors can be involved.
If you eat a couple more couples, problems with digestion can begin
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Other health benefits
Apples are also associated with several other health benefits that can help a doctor:
Support weight loss. It was shown that due to the content of fiber apples cause a feeling of satiety, reduce calorie intake and accelerate weight loss.
Improving bone health. Research on people, animals and tubes have shown that the use of more fruit can be associated with an increase in bone mineral density and reducing the risk of osteoporosis.
Promote the work of the brain. Animal studies show that the use of apples in food can help reduce oxidative stress, prevent decline in mental abilities and slow down signs of aging.
Protect from asthma. Studies show that increased consumption of apples can be associated with a lower risk of asthma.
Reduce the risk of diabetes. According to one major review, the use of one apple a day was associated with a 28% smaller risk of type 2 diabetes compared to the absence of apples in general.
Possible shortcomings
Apple use every day hardly hurts your health. However, you can eat too much good, and the use of several apples every day can cause several side effects. In particular, a rapid increase in fiber intake for a short period of time can cause symptoms such as gases, scrawling and stomach pain.
As in other fruits, each portion of apples contain many carbohydrates. Although for most people, this is not a problem, those who adhere to a low-carb or a ketogenic diet may need to reduce consumption.
Do not replace apples all fruits and vegetables
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Other useful options
Apples rich in vitamins, minerals and antioxidants are an excellent addition to the diet and can benefit health. However, many fruits and vegetables contain a similar set of nutrients and may be equally useful for health. Here are some more fruits and vegetables that you can replace from time to time to apples: bananas, blueberries, broccoli, carrots, cauliflower, grapefruit, cabbage, mango, peaches, pears, pineapples, raspberries, spinach, strawberry, tomatoes.
Although the use of a larger number of apples literally cannot be associated with a smaller number of visits to the doctor, apples are rich in nutrients and have a number of benefits for disease prevention and health improvement. In addition to apples, many other fruits and vegetables contain a similar set of nutrients and benefit health. To achieve the best results, enjoy a variety of fruits and vegetables within a full-fledged diet.