“An apple a day keeps the doctor away.” You must have heard this saying. This means that if you eat an apple every day, you will not suffer from any diseases and will not need to go to the doctor. This saying, once originated in Wales, Europe, is now popular around the world.
Apple is one of the most consumed fruits in the world due to its sweetness and juicy taste. More than 7,500 varieties are grown around the world. According to data published in Statista, 9 thousand 584 tons of apples were produced worldwide in 2022. Its demand is growing rapidly every year.
Apple is so loved because it can be easily eaten on the go and tastes amazing, but most people don’t know that almost all the minerals and nutrients are present in apple, which our body needs . This is why it protects us from many diseases.
so today’medical certificate“I will know the benefits of eating apples. You will also learn that-
What is the nutritional value of apples? What are the benefits of eating apples daily?
This is how the proverb “An apple a day” was born. In 1866, in an article published in Wales, Europe, it was written: “Eat an apple in bed and you will prevent the doctor from earning his keep.” » This means eating an apple every day before bed and not letting the doctor earn his living.
Maybe it seemed a little funny, but it was amazing. Otherwise, what could have been the reason why in a hundred years he became famous all over the world. The form of the phrase changed slightly and in 1913 it was replaced with “An apple a day keeps the doctor away” and it became popular around the world.
Apple contains many nutrients Apple is a nutritious fruit. Important minerals, vitamins, fiber and carbohydrates are present in abundance. What minerals and vitamins it contains, see in the chart below.
No dangerous chemicals are added when cooking the apples. Apples are usually picked raw from the tree. Raw fruits are easy to transport safely. Therefore, most fruit grown commercially is picked raw. After that, chemicals like calcium carbide are often used to cook it quickly. This chemical is harmful to health.
The truth is that the apple itself releases ethylene gas. There is no need to use a separate chemical to cook it. It cooks automatically without any chemicals. Therefore, if you buy a raw apple, let it ripen on its own and then eat it.
Eating apples has many health benefits. Eating apples has many health benefits. This helps in reducing weight. Diabetes and blood pressure remain under control. Additionally, it can also reduce the risk of diseases like heart disease and cancer.
What are the main benefits of eating apples, see in the chart:
Let us understand in detail these points given in the graph:
Useful in weight management Fiber and water are present in abundance in apples. This quickly fills the stomach and satiates hunger.
According to a study published in the National Library of Medicine in November 2020, eating whole apples fills the stomach faster than drinking apple juice. For this study, some people were divided into two different groups. In this context, one group had to drink apple juice, the other group had to eat a whole apple. In this, people in the group eating whole apples felt more satisfied. After eating this, people do not feel hungry for long and need less food. In this study, it was also found that eating whole apples reduced obesity.
Beneficial for heart health If an apple is eaten regularly every day, the risk of heart disease decreases. According to a study published in the National Library of Medicine in May 2021, eating 100 to 150 grams of apples per day reduces the risk of high blood pressure and reduces the risk of serious diseases. One of the main reasons for this is that soluble fiber is present in apple. The second big reason is that they contain polyphenols.
The risk of diabetes is reduced Eating apples regularly may also reduce the risk of type 2 diabetes. According to a study published in the National Library of Medicine in August 2016, eating an apple or pear daily can reduce the risk of type 2 diabetes by 18%. you eat apples or pears once a week, this risk can only be reduced by 3%. This is possible thanks to the high amount of polyphenol quercetin found in apples and pears.
Improves gut health Apple contains pectin. It is a kind of fiber that acts as a prebiotic in our stomach microbiome. It improves the ratio of two types of healthy bacteria, Bacteroidetes and Firmicutes, present in the intestine. This improves gut health.
Most current research indicates that most diseases have a direct link to gut bacteria. Therefore, if good gut bacteria increases, overall health will remain good.
Prevents the risk of cancer Apples contain powerful antioxidant polyphenols. Therefore, apple is beneficial against many types of cancer, including lung, breast, and digestive system cancer. This also prevents the growth of cancer cells.
According to a study published in the National Library of Medicine in November 2021, if people with cancer eat apples regularly, they live longer.
Many studies are underway to find out how apple can be more effective in preventing cancer.
can prevent asthma Apple rich in antioxidants can help reduce inflammation of the airways in cases of allergic asthma.
Quercetin is an antioxidant found in apples. It strengthens the immune system. According to a study published in the National Library of Medicine, quercetin may be effective in fighting inflammatory allergic diseases like asthma and sinusitis.
May protect the brain from oxidative stress The antioxidants found in apples can protect our brains from damage caused by oxidative stress.
A meta-analysis of 14 studies was conducted at the National Library of Medicine in January 2020. According to this, thanks to the presence of quercetin, eating apples can help in the treatment of Alzheimer’s disease.
Mental health improves According to a November 2020 meta-analysis, eating apples daily improves your mental health. The main reason for this is the presence of antioxidants in apples. This reduces oxidative stress and the brain does not age rapidly, i.e. its functioning remains good.
Graphics: Ankur Bansal
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