As the common saying goes: "An apple a day keeps the doctor away." This shows how important apples are in our daily lives. Today, our topic is: what are the benefits of apples? Can an apple a day really keep the doctor away?
Can an apple a day really keep the doctor away?
Apples are indeed very beneficial, but if you only eat apples and nothing else, you can get sick from a lack of protein. Some people who eat high-fat, high-cholesterol, and high-sodium foods every day will still find it hard to stay healthy even if they eat apples. Therefore, a balanced diet, moderate exercise, and eating one apple a day are all beneficial for your health and can help keep the doctor away.
The benefits of apples:
1. Prevent heart disease
The flavonoids in apples have antioxidant effects, which can play a positive role in preventing heart disease.
2. Prevent osteoporosis
Apples contain the minerals boron and manganese, which can strengthen bones. Medical experts believe that if postmenopausal women can consume 3 grams of boron daily, their calcium loss rate can be reduced by 46%. Eating more apples during menopause can help with calcium absorption and utilization, preventing and treating osteoporosis.
3. Prevent respiratory diseases
Apples can make the lungs healthier. A research report from the University of Nottingham in the UK shows that eating more than 5 apples a week can reduce the incidence of respiratory diseases, including asthma.
4. Lower blood lipids
Apples can lower blood lipids. After pectin from apples enters the human body, it can bind with bile acids, absorbing excess cholesterol and triglycerides like a sponge and then excreting them. At the same time, the acetic acid broken down by apples helps the metabolism of these two substances. In addition, vitamins, fructose, and magnesium in apples can also lower their levels.
Four common questions about eating apples
Question 1: Should you peel apples?
This has always been a controversial issue. The nutrients in apple peels are very rich, but people are also worried about pesticide residues. In fact, apples grown through standard cultivation generally meet pollution-free standards. They are "bagged" from a young age and have minimal contact with pesticides, so they can be washed and eaten directly. Generally, apples with neat shapes, smooth surfaces, lighter colors, and little difference between individual fruits are often grown in bags. Inexpensive apples bought from street vendors or "fallen apples" mixed in with low-quality products have a higher chance of being contaminated by pesticides, so it is safer to peel them before eating.
Question 2: Which apple is the most nutritious?
From Red Fuji, Yellow Delicious to Granny Smith, although these apples look very different, their nutritional value is almost the same, with only differences in sugar content and organic acids. However, in terms of texture and taste, Golden Delicious is soft, Fuji is firm, Granny Smith is sour, and Ralls Janet is sweet, so you can choose according to your preference.
Question 3: How many apples should you eat per day?
The "Dietary Guidelines for Chinese Residents" recommends eating 200-400 grams of fruit per day, which can basically be satisfied by one large Fuji apple. However, there is no need to strictly adhere to "one apple a day"; 3-4 per week is sufficient, and you can eat other seasonal fruits in between. Additionally, because apples are relatively hard, it's best to chew slowly to avoid damaging the stomach and intestines. The best time to eat an apple is between meals. Fu Jinru says that having an apple as a snack can provide the body and brain with the water and nutrients they need, and it can also create a feeling of fullness, reducing the amount of food eaten during main meals.
Question 4: Can apple juice and jam replace apples?
Among processed apple products, juice has the least nutritional loss. Jam may lose some water-soluble vitamins due to heating and has added sugar. Dried apples come in two types: freeze-dried ones retain most of their nutrients, while fried ones lose more nutrients and are high in calories. Other apple products include apple cider, which has a low alcohol content and a mellow taste that the elderly can drink in moderation; and apple cider vinegar, which has weight-loss effects, but try not to drink it on an empty stomach.