Food and Health Awareness | Apple in Benefit for Health
Hello Dear Seteemians ..!!!
pixabay.com
Do you know what this fruit is?
If you know, do you ever eat and know the benefits contained therein ?
The picture above is Apples
The Apple
Apples (Malus domestica) is one of the fruit that is easily found in Indonesia. Not only imports, but also local apples that can be developed in certain areas with some treatment modification. The price is affordable and sweet and fresh taste makes apples in demand by many people.
Apples can be served in a variety of dishes. Starting from fresh fruit, juice, salad, pie, cake, and other processed apples. In addition to delicious, fruit that comes from Central Asia also contains many nutrients that are beneficial to health.
Apple Nutrition Content
Apples are known to be rich in phytonutrients and anti-oxidants flavonoids and folifenol. The total content of anti oxidant strength (ORAC value) in 100 apples reaches 5900 TE. Flavonoids present in the apple include quercetin, epicatechin, and procyanidin B2.
image.source
The content of apple nutritious medium-sized
The image on the side shows the nutritional content of apples in medium size, or about 182 grams. Table shows that apples are free of fat, sodium and cholesterol.
One medium-sized apple contains 4 grams of dietary fiber, which can meet about 17% of the recommended daily intake of fiber. Still with the same dose, apples are able to provide 14% of your daily vitamin C requirement.
Vitamin C and beta carotene which are natural antioxidants are also found in apples. This fruit is also a source of vitamin B complex such as riboflavin, thianmin, and pyridoksin (vitamin B6). There is also a small amount of potassium, phosphorus, and calcium.
Benefits of Apple for Health
Efficacy of apples for the body has been known for a long time. There's even an old saying that says "An apple a day keeps your doctor away", which means eating one apple daily can keep you away from the doctor. Although the recommendations have not been set about the ideal amount of apple consumption, this fruit is proven to prevent some health problems.
Here are some important benefits of apples for your body:
Ward off free radicals
The abundant anti-oxidant content in apples is useful to counteract free radicals. As is known, free radicals can cause aging, neurodegenerative diseases such as Alzheimer's and dementia, cataracts, narrowing of blood vessels, to cancer.
Quercetin is mostly found in the apple skin. Do not forget to wash it thoroughly before being eaten to remove pesticides and other hazardous materials.
Reduce the risk of lung cancer
One study in Hawaii even showed that regular apple consumption can reduce the risk of lung cancer by 40 to 50 percent. Another study at Harvard Medical School showed that the risk of lung cancer in women decreased by 21 percent. However, researchers have not been able to determine whether there are factors other than antioxidants that make apples more prominent than other fruits in this regard.
Reduce the risk of diabetes
Other studies have shown that polyphenols in apples help fight the increase in blood sugar levels. Quercetin can prevent the formation of enzymes such as alpha-amylase and alpha-glucosidse which break down complex carbohydrates into simple sugars.
Polyphenols also reduce the absorption of glucose from the digestive system, stimulate beta cells from the pancreas to secrete insulin, and increase the discharge of glucose from the blood through stimulation of insulin receptors. The glycemic index of apples is low and is ranked 38. That's why apples are classified as a good fruit for diabetics.
Good for weight loss diet
Apples are often used in diets to lose weight because of its low calorie content, only 50 calories per 100 g of fresh fruit. Plus, apples do not contain saturated fat and cholesterol. Apples actually contain lots of dietary fiber that can maintain a feeling of satiety longer so you can avoid overeating.
This fiber also protects the mucous membranes from exposure to toxic substances by binding to cancer-causing compounds in the colon. Apples also contain B vitamins that help the work of enzymes in the body's metabolism. This vitamin is also needed to help release energy derived from carbohydrates.
Prevent heart disease and stroke
Dietary fiber in apples can also prevent the absorption of LDL and bad cholesterol in the body. Meanwhile, potassium helps to control heart rate and blood pressure.
Potassium can also counteract the adverse effects of sodium that can lead to high blood pressure or hypertension. The combination of dietary fiber and other nutrients in apples is what makes it superior in reducing the risk of heart disease and stroke.
Healthful digestive system
Regular consumption of apples can significantly alter the amount of bacterial Clostridiales and Bacteriodes in the colon. As the numbers change, the metabolism changes so that more fuel is available for the colon cells. Apples also help absorb water in the intestines and launch the digestive system.
Improve memory
Research from the University of Massachusetts Lowell shows that apples help increase the production of acetylcholine chemical compounds that connect the brain cells. As a result, memory increases and can reduce the risk of neuregenerative diseases in elderly people. This is supported by antioxidants in apples that are able to protect brain cells from damage.
Maintain oral health
Chewing fresh apples can increase the production of saliva in the mouth. This saliva helps prevent bad bacteria from developing so the risk of tooth decay and mouth is reduced.
Helps overcome asthma
Studies show that daily apple juice intake may reduce the intensity of wheeze in children with asthma compared with those who drink only apple juice once a month. Pregnant women who eat apples are also lower risk of giving birth to children with asthma. Just like lung cancer, researchers have not been able to explain whether a major factor in apples is influential in this regard.
Hopefully my post is useful for all steemians
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Ternyata banyak juga ya manfaat dari bual apel 😊