They are among the most common fruits in our diet, and they are rich in beneficial properties for health: it is no coincidence that it is said “An apple a day keeps the doctor away”. Their flavor, often sweet and juicy, varies a lot according to the variety – there are so many. But they still remain a food loved by young and old. Let’s find out why they are a cure-all.
Low in calories (a medium sized fruit contains about 95) and rich in nutrients, apples are ideal for those who want to lose weight. In fact, they boast important amounts of water and fiber, which they increase the sense of satiety and allow to reduce caloric intake. A clinical trial involving 58 people, the results of which were published in Appetite, has shown how eating apple slices before a meal can help consume 200 calories less on average.
Among the fibers, the pectin, a compound of prebiotic effects which crosses the stomach unscathed and reaches the colon, where it serves as nourishment for the intestinal bacterial flora. Several researches have highlighted its role in increasing the immune system and protecting the body from dangerous diseases such as obesity, diabetes and heart disease.
The apples are then rich in antioxidants, which fight the formation of free radicals and have an important protective action against chronic problems. THE flavonoids, for example, they help control i blood cholesterol levels and decrease the risk of heart disease. A particular type of antioxidant, theepicatechinaIt has also been shown to be effective in lowering blood pressure.
A review published on Advances in Nutrition collected all the scientific evidence on the benefits of apples, also highlighting their potential in protect the mucous membrane of the stomach from lesions caused by non-steroidal anti-inflammatory drugs (NSAIDs). Apparently, responsible for this action are thechlorogenic acid and catechin.
Again, the antioxidants contained in apples have numerous other properties. For example, they have been shown to be effective in reducing the risk of developing type 2 diabetes and in preventing tissue damage of pancreatic beta cells – those aimed at producing insulin. Quercetin, of which the peel is particularly rich, plays an important role against inflammation and protects the lungs from oxidative damage, as well as improving symptoms of asthma and allergic reactions.
Finally, apples contain anti-inflammatory substances, with different benefits for the body. They protect bones and improve their density by reducing calcium loss, lower the risk of heart disease and can have preventive effects on some cancers.
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