As the common saying goes: "An apple a day keeps the doctor away." This shows that apples are quite important in daily life. But can you really stay away from the doctor by eating an apple every day? What are the benefits of eating apples, and what should one be mindful of?
There are many benefits to eating apples regularly
Apples are indeed very beneficial, but if you only eat apples and nothing else, you can still get sick from a lack of protein. Also, for people who eat high-fat, high-cholesterol, and high-sodium foods every day, eating apples won't keep the doctor away. Therefore, the saying "an apple a day keeps the doctor away" is based on the condition of having a balanced diet and getting regular exercise.
1. Preventing Heart Disease
Because the flavonoids in apples have antioxidant effects, they can play a positive role in preventing heart disease.
2. Preventing Osteoporosis
Apples contain the mineral elements boron and manganese, which can enhance bone density. Medical experts believe that if menopausal women can consume 3 grams of boron daily, their rate of calcium loss can be reduced by 46%. Eating more apples during menopause can help with the absorption and utilization of calcium, preventing and treating osteoporosis.
3. Preventing 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. Lowering 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, acetic acid broken down from apples helps in the metabolic breakdown of these two substances. In addition, vitamins, fructose, magnesium, etc., in apples can also reduce their levels.
Be mindful of these four major issues when eating apples
1. Should you peel the apple?
This has always been a contentious issue. The nutrients in apple peels are very rich, but people are also worried about pesticide residues. In fact, apples grown through standard cultivation basically meet the pollution-free standards. They are also "bagged" from a young age, meaning they have minimal contact with pesticides, and can be washed and eaten directly. Generally, apples with neat shapes, smooth surfaces, lighter colors, and less variation between fruits are often produced with bags. Inexpensive apples bought from street vendors or windfall apples mixed in with lower-quality products have a higher chance of pesticide contamination, so it is safer to peel them before eating.
2. Which apple is the most nutritious?
From Red Fuji, Yellow元帅 to Granny Smith, although these apples look very different, their nutritional content is almost the same, with only variations in sugar and organic acid content. However, in terms of texture and taste, Golden Delicious are soft, Fuji are firm, Granny Smith are tart, and Ralls Janet are sweet. You can choose according to your personal preference.
3. How many should you eat per day?
Generally, it is recommended to eat 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 quite firm, it's best to chew them slowly to avoid overeating and 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.
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 often has added sugar. Apple dried fruit comes in two types: freeze-dried apples preserve nutrients well, 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, suitable for the elderly to drink in moderation; and apple cider vinegar, which has weight loss effects, but it's best not to drink it on an empty stomach.