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The apple is a fruit of Asian origin that helps to control certain diseases such as diabetes, lower cholesterol, in addition to improving digestion contributing to a better use of nutrients.The apple is also indicated for those who want to lose weight, because it is rich in fiber and has few calories.
In addition, the apple is rich in pectin, vitamins, minerals and antioxidants that help strengthen the immune system and have several other health benefits.
The main benefits of the apple are:
1. Protects against cardiovascular disease
Apples are rich in pectin, a soluble fiber, which acts by increasing digestion and decreasing the absorption of fats from food. Thus, it helps in reducing cholesterol which is the substance responsible for the development of cardiovascular diseases such as myocardial infarction or atherosclerosis. Check homemade recipes to reduce cholesterol.
In addition, the apple has polyphenols that have antioxidant effects that help control blood pressure and also reduce the risk of stroke.
2. Controls diabetes
The polyphenols present in the apple prevent damage to the beta cells of the pancreas, responsible for the production of insulin. Some studies show that eating an apple a day reduces the damage to these cells by decreasing the risk of developing diabetes.
In addition, the antioxidant action of polyphenols reduces the absorption of sugar, contributing to the reduction of blood glucose. Check out 13 other fruits recommended for diabetics.
3. Helps you lose weight
Apples are rich in fiber and water that help you feel full longer, reducing your appetite, which is a benefit for those who need to reduce weight.
In addition, the pectin present in the apple helps to reduce the absorption of fats by the intestine, which decreases the amount of calories in the meal.
See more about the apple diet.
4. Improves bowel function
Pectin, one of the main soluble fibers in apples, absorbs water from the digestive tract, forming a gel that helps digestion and helps the intestine to function better. The ideal is to consume the apple with the skin because the largest amount of pectin is found in the skin.
The apple can also be used in cases of diarrhea to regulate the intestine, but it must be consumed without the peel. See the apple juice recipe for diarrhea.
5. Relieves stomach pains
The fibers of the apple, mainly pectin, relieve stomach pain and gastritis and help to heal gastric ulcers as they form a gel that protects the stomach lining. In addition, the apple helps to neutralize stomach acid.
The ideal is to consume two apples a day, one in the morning and one at night.
6. Prevents cancer
The polyphenols present in the apple have antioxidant and anti-inflammatory action that reduce damage to cells and thus help prevent cancer. Studies show that consuming an apple a day can reduce the risk of colorectal, breast and digestive cancer.
Check out more foods that help prevent cancer.
7. Prevents cavities
The apple contains malic acid that increases the production of saliva, decreasing the proliferation of bacteria responsible for the formation of plaque that cause tooth decay. In addition, more saliva helps remove bacteria from the mouth.
The soluble fibers present in the apple clean the teeth and the vitamins and minerals present in the apple help to maintain healthy teeth.
Learn more about caries.
8. Improves brain function
The apple increases the production of acetylcholine, a substance that is responsible for communication between neurons, and thus improves memory and reduces the risk of developing Alzheimer's.
In addition, the B vitamins and vitamin C present in the apple help to protect the nervous system.
See supplements that help improve memory and concentration.
9. Slows aging
The apple has vitamin A, E and C which are antioxidants that help fight free radicals that are formed by aging, pollution and poor diet. Vitamin C also helps in the production of collagen that maintains the skin's stiffness, reducing wrinkles and sagging.
How to use the apple to enjoy its benefits
The apple is a very nutritious fruit, but also very versatile, which can be used in several ways:
Boiled or baked apples: useful mainly in case of gastrointestinal problems such as vomiting or diarrhea;
Raw apple with peel: helps to decrease appetite and regulate the intestine because it has many fibers;
Unpeeled raw apple: indicated to hold the intestine;
Apple juice: helps to hydrate, regulate the trapped intestine and decrease appetite because it has a fiber called pectin that stays in the stomach longer, increasing satiety;
Dehydrated apple: great for children, as it has a crunchier texture that can be used as a substitute for French fries, for example. Just put the apple in the oven at low temperature, about 20 minutes until it is crispy;
Apple tea: improves digestion and relieves constipation. The peel of the apple can also be added in less flavorful teas such as stone-breaker tea or St. John's wort to give a more pleasant flavor;
Apple cider vinegar: prevents and treats joint pain, in addition to reducing stomach pain and improving digestion. Apple cider vinegar can be consumed in salads or you can dilute 1 to 2 tablespoons of apple cider vinegar in a glass of water and drink it 20 minutes before breakfast or lunch. Here's how to make apple cider vinegar at home.
Eating 1 apple a day for breakfast, as a dessert or for snacks is a great way to enjoy all its benefits, ensuring more health.
Watch the video below for step by step to make dehydrated apples at home, quickly and healthy:
Nutritional information table
The following table shows the nutritional composition of 100 g of apples with and without peel.
Components | Quantity in 100 g of apple with peel | Quantity in 100g of peeled apple |
Energy | 64 calories | 61 calories |
Proteins | 0.2 g | 0.2 g |
Fats | 0.5 g | 0.5 g |
Carbohydrate | 13.4 g | 12.7 g |
Fibers | 2.1 g | 1.9 g |
Vitamin A | 4.0 mcg | 4.0 mcg |
Vitamin E | 0.59 mg | 0.27 mg |
Vitamin C | 7.0 mg | 5 mg |
Potassium | 140 mg | 120 mg |
An easy way to consume this fruit is to eat the apple in its natural form, add the apple to the fruit salad or make a juice.
Healthy apple recipes
Some apple recipes are quick, easy to prepare and nutritious:
Baked apple with cinnamon
Ingredients
- 4 apples;
- Powdered cinnamon to taste.
Preparation mode
Place 4 washed apples side by side on a baking sheet and add 3/4 cup of water. Place in the preheated oven and bake for approximately 30 minutes or until the fruit is tender. Sprinkle powdered cinnamon.
Apple juice
Ingredients
- 4 apples;
- 2 liters of water;
- Sugar or sweetener to taste;
- Ice cubes.
Preparation mode
Wash the apples, peel and remove the seeds. Beat the apples in a blender with 2 liters of water. If desired, strain the juice. Add sugar or sweetener to taste. Place the juice in a jar and add the ice cubes.
See other apple juice recipes.