Eat an apple a day can whiten
An apple a day can be beauty, but to insist. Apple is rich in crude fiber, can promote gastrointestinal peristalsis, assist the body to discharge waste smoothly, reduce the harmful substances on the skin; apple also contains a lot of magnesium, sulfur, iron, copper, iodine, manganese, zinc and other trace elements, can make the skin greasy, lubrication, rosy and shiny.
What are the benefits of eating an apple every day
Insist on eating apples for a month
Reduce the risk of early death
Britain's Daily Mail cited a study by the University of Western Australia, which reported that eating apples every day may help reduce the risk of early death.
After tracking the habits of 1,456 women between the ages of 70 and 85 for 15 consecutive years, researchers found that older women who insisted on eating more than 100 grams of apples a day had a lower risk of premature death than those who did not have an apple habit. The researchers said this was largely down to the higher levels of the antioxidant substance flavonoids found in the skin of apples. Jonathan Hodgson, a pharmacology researcher at the University of Western Australia, said previous studies have shown that ingesting the flavonoids found in apple peels can help with artery dilation.
In addition to flavonoids, apples are rich in fiber, which can help lower blood pressure, cholesterol, and cancer risk. In addition, apples are a great source of magnesium, potassium, and vitamin C. Hodgson said that in addition to apples, eating other fruits rich in flavonoids and other substances is also beneficial to health.
Improve cardiovascular and heart protection
Apples are rich in folic acid, the main component of vitamin B, which helps prevent heart disease. The antioxidants in apples are good for the healthy functioning of the heart. The fiber, pectin, antioxidants and other components of apples can lower the body's bad cholesterol and raise the level of good cholesterol, delaying the " bad " cholesterol blockage of blood vessels. Apples do not contain fat nor sodium, for the improvement of cardiovascular is very helpful.
Weight loss and slimming
Apple is rich in dietary fiber, can promote gastrointestinal peristalsis, improve constipation; apple contains pectin, pectin can naturally slow down the speed of digestion, enhance the sense of satiety after eating; apple's calorie is very low, every 100 grams of only 60 kcal calorie. Even if often food will not take in too many calories, and apples contain a lot of malic acid, can promote the accumulation of fat decomposition in the body, malic acid can metabolize the body's calories, reduce body fat, but also increase the stomach's sense of satiety, is the best food when hungry. Obese patients who eat only one apple a day instead of dinner, two weeks can see unexpected weight loss effect.
According to foreign research, each apple day can make weight loss of 0.5 kg - 1 kg. In the apple day will be 1500 grams of fresh apples eaten in 6 times, that is, each time to eat 250 grams, a course of 18 apple day.
Optimize cholesterol structure
Fiber, pectin, antioxidants and other components of apples reduce bad cholesterol and increase good cholesterol levels in the body.
Apples are rich in apple polyphenols, which can significantly reduce serum triglycerides, cholesterol, HDL cholesterol, LDL cholesterol content, high blood lipid can insist on eating 1-2 apples a day, there will be the effect of lowering blood lipids.
In recent years, Europe and the United States and Japan and other countries, medical scientists have proved that apples can be like lipid-lowering drugs, so that the blood cholesterol lower. And they believe that, because the apple itself does not contain cholesterol, and can promote cholesterol from the bile discharge; coupled with a large number of apple pectin, can prevent the absorption of cholesterol in the intestinal tract; apples in the intestinal tract to break down the acetic acid is beneficial to the metabolism of cholesterol, which can reduce the incidence of coronary heart disease and the incidence of heart disease. This shows that the apple for the elderly, especially cholesterol increased people, really called the ideal fruit.
French researchers have tested: eating apples can reduce blood cholesterol content, increase bile secretion and bile acid function, to avoid cholesterol precipitation in the bile to form gallstones. The experiment found that in the people who often eat apples, more than 50% of the cholesterol content than do not eat apples 10% lower.
Prevention and treatment of hypertension
Apples contain more potassium and less sodium, potassium in apples can be combined with excess sodium in the body, so that it is discharged from the body. Therefore, eating apples or drinking apple juice regularly is good for people with high blood pressure.
To treat high blood pressure, you can eat 300-400 grams of apples on apple day every week without eating other foods, and after eating 5 apple days, you can make the blood pressure drop, and later, depending on the blood pressure, then decide whether to continue with the next course of treatment.
Beneficial to respiratory and digestive health
Nutrients and other phytochemicals in apples help fight respiratory diseases and colon cancer.
A large amount of fiber in apples can reduce the amount of cholesterol in the intestines, increase the amount of feces, and reduce the occurrence of rectal cancer. At the same time, pectin also destroys cancer-curing pollutants, thus reducing cancer.
Preventing stroke
Apples are good for health and are the guardian of women's health. It is best to eat apples with the skin on, because compared to the apple meat, the skin has a higher content of flavonoids, antioxidant activity is also stronger, and can prevent middle-aged and elderly stroke.
Prevent premature aging
Apples contain vitamins and antioxidants that prevent aging.
Apples are rich in zinc, which can promote brain development and enhance memory. In addition, apples can provide the right amount of antioxidants to promote the production of acetylcholine, which helps nerve cells to transmit information to each other, which is helpful for memory. Eating apples can enhance thinking, promote memory and reduce the incidence of Alzheimer's disease.
In addition, a study confirmed through mouse experiments, drinking apple juice can resist brain aging, which is due to the high level of neurotransmitter acetylcholine, the mainstream research results show that the content of the substance in the body and Alzheimer's disease improvement there is a significant correlation. Apple juice maintains levels of acetylcholine in the brain, which is essential for protecting brain health. Drinking 2 glasses of apple juice (roughly 500 milliliters) a day can have a beneficial effect on adults.
Bone Strengthening
Apples contain the bone strengthening minerals boron and manganese. Boron is a mineral that helps maintain bone density and protects the heart from heart disease. Boron can substantially increase the concentration of estrogen and other compounds in the blood, which are effective in preventing calcium loss.
Cleaning the mouth, anti-inflammatory and antibacterial
Ellagic acid in apples can play a role in protecting the teeth, preventing cavities and gingivitis, and preventing urinary tract infections. The tannins in apples help to prevent periodontal disease and break down stains, restoring teeth to a bright white color. Crude fibers sweep away food debris from the mouth, and the effort of chewing stimulates saliva secretion to achieve a natural cleaning effect.
Tranquilizing hypnosis
Apple contains elements such as phosphorus and iron, easy to be absorbed by the intestinal wall, with a brain nourishing blood, tranquilize the role of sleeping. Apple's aroma is a good medicine to prevent depression, its aroma composition contains 92% alcohols, 6% carbonyl compounds, its rich aroma of human nerves have a strong sedative effect, will make people relax, hypnotize people to sleep.
Prevent diabetes, reduce the burden on the pancreas of diabetic patients
The pectin contained in apples can prevent cholesterol from increasing and reduce the level of blood glucose, moderate consumption of apples on the prevention and treatment of diabetes has a certain effect. It is advisable to eat sour apples for the treatment of diabetes.
Apples are relatively low in sugar, which can reduce the burden on the patient's pancreas, help it absorb the rich vitamins, minerals and pectin, and balance the diet. And many of the micronutrients in them are also helpful in increasing and improving insulin activity in diabetics.
Stop diarrhea, constipation
Apples, in the help of digestion has a magical ability: on the diarrhea more than people, it can help stop diarrhea; and if you have difficulty defecating, it can help laxative. Because small apples are rich in dietary fiber, they can regulate the water in the intestinal tract, the water is not enough, they will inhale water, smooth bowel; water is too much, they absorb excess water, reduce excretion.
Stop diarrhea. Because apples are rich in ellagic acid, malic acid, organic acids, pectin and cellulose and other substances have an astringent effect, and the pectin and cellulose in them have the role of absorbing bacteria and toxins in the body, so it can benefit the intestine and stop diarrhea. Simply eat 1 apple every morning and evening on an empty stomach, you can see the effect; treatment of watery diarrhea with half-ripe apples in the right amount of water, even soup food.
Laxative. The organic acids and cellulose in apples can promote gastric acid secretion, accelerate gastrointestinal peristalsis, accelerate the colon and all the gastrointestinal tract, thus promoting food digestion, so that the stool is soft, easy to excrete, so eating apples can promote laxative, treatment of dry stool. It is advisable to bake the apple to eat.
Whitening and moisturizing
Apple contains more magnesium, pectin, vitamin C, helps to remove toxins in the body tissues and organs, the nutrients in the apple soluble in large, easy to be absorbed by the human body, and is conducive to the dissolution of sulfur, so that the skin maintains moisture, lubrication and suppleness, rosy and glossy.
Eliminate fatigue
Apple contains a lot of citric acid, malic acid and fructose. Citric acid and malic acid can break down the fatigue substance lactic acid, when you feel fatigue, you can eat some apples in moderation, with a good prevention of fatigue and rejuvenation effect.
Enhance immunity
This is only possible if you choose red apples, which contain salvinorin, a member of the antioxidant family. Studies have found that this substance helps to strengthen and reinforce the body's immune system, and is especially effective for people under stress.
It should be noted that patients with ulcerative colitis, patients with leukopenia, patients with enlarged prostate, and those who usually have symptoms of gastric cold avoid eating raw apples.
Long-term benefits of eating apples on the body
First, it can improve cardiovascular and cerebrovascular protection of the heart: apples are rich in folic acid, folic acid is the main component of vitamin B, which helps to prevent the occurrence of heart disease. Antioxidants in the apple is conducive to the healthy functioning of the heart, apple fiber, pectin, antioxidants and other ingredients can reduce the body's bad cholesterol and improve the good cholesterol content, delay the "bad" cholesterol blockage of blood vessels. Apples do not contain fat or sodium, for the improvement of cardiovascular has a great help.
Second, can lose weight and slimming: apple is rich in dietary fiber, can promote gastrointestinal peristalsis, improve constipation; apple contains pectin, pectin can naturally slow down the speed of digestion, enhance the sense of satiety after eating; apple is very low in calories, each 100 grams of calories produced only 60 kcal. Even if you eat often, you will not consume too many calories, and malic acid can metabolize calories in the body and reduce body fat. All of these, can play a good weight loss effect.
Third, optimize the cholesterol structure: apple fiber, pectin, antioxidants and other ingredients can reduce the body's bad cholesterol, and improve the content of good cholesterol.
Fourth, good for respiratory and digestive health: nutrients and other phytochemicals in apples help fight respiratory diseases and colon cancer.
Fifth, to prevent stroke: apples are good for health, but also the guardian of women's health. Eating apples is best eaten with the skin, because compared with apple meat, apple skin in the flavonoids content is higher, antioxidant activity is also stronger, and can prevent middle-aged and elderly stroke.
Six, to prevent premature aging: apples contain vitamins and antioxidants can prevent aging.
seven, enhance bone quality: apples also contain boron, boron is a mineral that helps maintain bone density and protect the heart from heart disease.
Eight, anti-inflammatory and antibacterial: tannins in apples can play a role in protecting teeth, preventing tooth decay and gingivitis, and can prevent urinary tract infections.
However, it should be noted that patients with ulcerative colitis, leukopenia patients, patients with prostate hypertrophy, usually have symptoms of gastric symptoms avoid eating raw apples.
Eat fruit to diversify
In short, the apple is not everything, not nothing, we just need to treat the apple with a normal heart. The new version of the "Dietary Guidelines for Chinese Residents" suggests: eat fruit every day, to ensure that the daily intake of 200-350g of fresh fruit. Then my suggestion is that the fruit should also be food variety, do not eat only one kind of fruit every day, so that the nutritional intake will be more balanced.
Apple, what time to eat the most reliable?
Eating in the morning is very reliable, of course, eating at night is not a problem:
If your stomach and intestines do not have any problems, it is recommended that you can eat apples in the morning. Apples contain more sugar substances, for the morning is more suitable, usually in the morning we are in the body of the hungry state, eat an apple can be better to supplement the sugar substances, in addition to nutrients are more easily absorbed by the body.
Of course, eating at night is also good, not like the rumors in the jianghu said "apple eating at night is poison", but it is not recommended to eat 2 hours before bedtime, otherwise it will give the body to increase the burden.
Eating apples before meals, a good choice:
Eating apples before meals can increase gastrointestinal peristalsis and digestion, it is recommended that you can eat apples an hour or so before meals to enhance absorption and help lose weight.
Eat apples, please chew more for a while:
Eat apples, it is recommended that you can chew more for a while, chewing time grows, you can secrete more gastric juice and saliva, which is conducive to promoting the digestion and absorption of nutrients.