The benefits of apples, already well known as a fruit that can help maintain the health and even prevents diseases, including also a powerful way to diet. Who does not like apples? The fruit is widely consumed to help the diet. What benefits we can get from an apple, let's discuss them one by one. Not excessive if there is a saying "An apple a day will keep the doctor away", remembering the apple has great health benefits. Delicious fruit that can be consumed in any form, has an important nutrient that is not inferior to other super fruits such as pomegranate. Scientists from Washington State University found that one apple a day is able to counteract obesity. In a study published in the scientific journal Food Chemistry, they revealed that the substances contained in apples can prevent a number of diseases associated with obesity.
Apple nutrition include, rich in vitamins, minerals and other elements such as phytochemicals, fiber, tannins, baron, tartar acid, and others. This substance is very necessary for our bodies to prevent and combat various diseases. Some of the vitamins contained in apples such as vitamin A, vitamin B1, vitamin B2, vitamin B3, vitamin B5, vitamin B6, vitamin B9, vitamin C. Meanwhile, the minerals contained in the apples, among others, calcium, magnesium, potassium, iron , and zinc.
Apples also contain phytochemicals. Phytochemicals are antioxidants to fight free radicals that come from pollution or the environment. This substance also serves to reduce the number kolesteroljahat (LDL), which can cause blockage of blood vessels. Apples are rich in fiber, so it is good for people who are on a diet program. This is because the high fiber thus preventing hunger comes more quickly. Tannins contained in apples, works to clean and freshen the mouth, so as to prevent tooth decay and gum disease. For more detailed apple nutritional value, you can read below:
| Apple nutritional value per 100 g (3.5 oz) | |
|---|---|
| Energy | 218 kJ (52 kcal) |
Carbohydrates | 13.81 g |
| Sugars | 10.39 |
| Dietary fiber | 2.4 g |
Fat | 0.17 g |
Protein | 0.26 g |
| Vitamins | |
Vitamin A equiv. beta-carotene lutein zeaxanthin | (0%) 3 μg (0%) 27 μg 29 μg |
| Thiamine (B1) | (1%) 0.017 mg |
| Riboflavin (B2) | (2%) 0.026 mg |
| Niacin (B3) | (1%) 0.091 mg |
Pantothenic acid (B5) | (1%) 0.061 mg |
| Vitamin B6 | (3%) 0.041 mg |
| Folate (B9) | (1%) 3 μg |
| Vitamin C | (6%) 4.6 mg |
| Vitamin E | (1%) 0.18 mg |
| Vitamin K | (2%) 2.2 μg |
| Minerals | |
| Calcium | (1%) 6 mg |
| Iron | (1%) 0.12 mg |
| Magnesium | (1%) 5 mg |
| Manganese | (2%) 0.035 mg |
| Phosphorus | (2%) 11 mg |
| Potassium | (2%) 107 mg |
| Sodium | (0%) 1 mg |
| Zinc | (0%) 0.04 mg |
| Other constituents | |
| Water | 85.56 g |
| Fluoride | 3.3 µg |
*Taken from wikipedia based on USDA database.
Various magnificent apple benefits for health and diet programs
Apples benefit to the diet is one of the most famous in the world. How apples can help a diet to be successful? The workings of apples to the diet is almost the same as the benefits of brown rice, with a very high fiber content, this fruit makes satiety longer in our stomach. So what to do? This will greatly help the intake of food / appetite high-calorie foods can be minimized. When the stomach has been contained glucose, gastric feel hungry and ordered the brain to look for food. After eating, hunger automatically disappear, and where the role of apple fiber to make sense of the stomach full longer so you will not feel hungry. Apples have no fat and rich in fiber so it is safe to diet and bowel.
Apple health benefits
Nourish the heart: The results of the Iowa Women's Health Study mention, apples associated with a reduced risk of coronary heart disease and cardiovascular disease. This was based on a study involving over 34,000 women for 20 years. Other studies also provide similar results, the habit of eating apples reduce the risk of stroke. It happened because the content of antioxidants in apples help prevent bad cholesterol oxidized and cause inflammation.
Provide protection to the bone: flavonoids (phloridzin) on apples, is one of the benefits of apples that reduce the problem of osteoporosis in women after monopouse. Boron content of the apples also serves to strengthen the bones in the body that are not easily porous. It's also very good for the prevention of the onset of symptoms of rheumatic diseases.
Blood sugar control: galacturonic acid supplied by Apple to lower the performance of the body in releasing the hormone insulin. Therefore, a good apple consumed by people who have a genetic history of developing diabetes, so as not to grow and become more serious.
Lowering cholesterol: For those of you who are obese or have had high LDL, suggested to start consume apples. The soluble fiber found in apples can bind fat in the intestines, which translates in function to lower cholesterol levels.
Good for digestion: The apple is a fruit that is rich in fiber and various vitamins and minerals that are easily digested by the body, therefore, the apple is one type of fruit that is very healthy for digestion.
Prevent gallstones: Gallstones form when there is too much cholesterol in the bile so that it tends to harden. The short term effect is very possible you will be obese. To prevent gallstones, doctors recommend a diet high in fiber to help you control cholesterol levels in the body. Apple as one of the super fruit which has a high fiber content.
Liver detoxification: Detoxification is one of the functions for removing toxins from the liver. Every day in the more advanced age, we will never be separated from consumption of containing 'toxic' if it was from a drink or food. Liver function is responsible for cleaning these toxins from the body. The content of antioxidants can help detoxify the liver of various substances or toxins in the body.
Improve the human immune system: red apples contain antioxidants called quercetin. Recent research has found that quercetin can help improve and strengthen the immune system, especially when the mind is stressed.
Helps the small intestine: Digestion is never separated from the small intestine as food processors and gets its nutrients. Consumption of apples regularly can prevent constipation and digestive disorders that occur in the intestines.
Maintaining the health of the mouth and teeth: Apparently Apple also has the function of tablets for oral and dental health, eating apples to chew directly stimulates the production of saliva to clean the oral cavity. Addition of tannin substances contained in apples, clean the plaque that damage the teeth and gums.
Brain Health: Apples have been shown to be used to protect neuron cells that can prevent oxidative stress induced neurotoxicity and plays an important role in reducing the risk of neurodegenerative disorders such as Alzheimer's disease.
Prevent Parkinson: Research shows that people who eat fruits and other high fiber foods benefit in protecting against Parkinson's disease. The disease is characterized by disruption of dopamine-producing nerve cells in the brain. Scientists have to connect it with the power of antioxidants that protect against various types of free radicals.
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