Benefits of Eating an Apple a Day



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Why eating this fruit is beneficial to your health

Eating an apple a day helps with both short and long term health benefits.

Apples are the craze during the fall season. You have the classic red, Granny Smith, Gala, Golden, Fuji, and more. From the red to the golden yellow, the sight of an apple shows us fall has arrived. Take advantage of this fall fruit because there are some delicious and healthy benefits it has to offer.

Best Health Magazine and MSN have reported that the benefits of eating an apple a day is positive for your health. Apples are packed with vitamins, iron, calcium, and potassium, decreasing your chances of asthma, diabetes, and Parkinson’s.

The Daily Mail suggests you eat the peel of the apple as well. With regular exercise, it will help y increase muscle tone and slim your waistline. The peel has ursolic acid, which helps balance your cholesterol and blood sugar level. Other fruits that have this include cranberries and prunes.

Huffington Post also reported that apples are packed with fiber, which will help you lose weight. One apple only has about a hundred calories, all of which will keep you satisfied longer and away from those other unwanted calories.

Although apples are delicious plain, try dipping it in some peanut butter or pairing it with some light cheese.


Here's What Actually Happens When You Eat An Apple Every Day

Apples are one of America's favorite fruits, and it's not hard to see why. Red or green, apples are nutritional powerhouses (and they're even better if you choose organic). According to the Harvard School of Public Health, eating apples has been proven to help with everything from weight loss to heart health. Since they're easy to toss in your bag and eat on-the-go, apples have earned their place as one of the most convenient healthy snacks.

The average American eats nearly 17 pounds of apples per year (via Statista), and sliced apples are even served at fast food restaurants like McDonald's. But what happens to your health when you eat an apple every day? Does an apple's sweetness hide a poisonous secret? (Spoiler: Nope, eating an apple a day is good for you.)


Apples Are Low in Calories

Pictured Recipe: Green Apple Slaw

Not all calories are created equal. The calories in most fruit—including apples𠅊re low-density, meaning there are fewer calories per gram of food. Translation: Apples give you fewer calories in each crunchy bite. And that&aposs good news if you&aposre trying to lose weight.

In one study, researchers compared the effects of eating low-density versus high-density foods in 49 middle-aged women. One group added oat cookies to their regular diet while another group added apples. Both the cookies and apples were similar in calorie counts and total fiber, but the apple calories were much lower-density. At the end of 10 weeks, the women who ate the cookies had no weight change, while the apple eaters had lost weight and consumed fewer calories overall.


This one isn't rocket science. Apples are a fruit, they have no fat or artificial ingredients, and as previously mentioned, they're high in fiber and water. So it's common sense that eating apples instead of, say, a bag of chips or a candy bar is a smarter nutritional decision that will lead to less weight gain. A study published in the journal Nutrition found that women who ate three apples each day were more likely to lose weight than women who didn't.

Depending on the size of your apple, it probably has about 90 calories. Which is another point in support of the claim above about weight loss.


How to Buy and Prepare Apples

When you’re buying apples, make sure they feel firm and heavy. The skin shouldn’t have bruises, cuts, or soft spots.

Make sure to store apples in your refrigerator to keep them fresh longer. They can be stored at room temperature, but they’ll ripen much faster.

When you eat an apple, leave the skin on because it has more than half of the apple's fiber.

The types of apples that are best for baking are usually tart and slightly sweet varieties, including:

Juicy, sweet types are best if you’d rather eat your apple raw. These include:

You can enjoy your apple in many different ways, including:

Sources

United States Department of Agriculture Economic Research Service: “Apples and oranges are America’s top fruit choices,” “Apples, raw, with skin,” “Household USDA Foods Fact Sheet: Apples, fresh.”

U.S. Apple Association: “History and Folklore,” “Apple Industry At-a-Glance,” “Popular Varieties,” “Apple Health Benefits.”

Nutrition Journal: “Apple phytochemicals and their health benefits.”

Harvard School of Public Health: “Apples.”

Journal of Nutrition, Health & Aging: “Apple juice prevents oxidative stress and impaired cognitive performance caused by genetic and dietary deficiencies in mice.”

Advances in Nutrition: “A Comprehensive Review of Apples and Apple Components and Their Relationship to Human Health.”

Molecules: “Quercetin and Its Anti-Allergic Immune Response.”

Nutrients: “Nutritional and Health-Related Effects of a Diet Containing Apple Seed Meal in Rats: The Case of Amygdalin,” “Effects of Commercial Apple Varieties on Human Gut Microbiota Composition and Metabolic Output Using an In Vitro Colonic Model,” “Apples and Cardiovascular Health— Is the Gut Microbiota a Core Consideration?”

Britannica: “Can Apple Seeds Kill You?”

World Journal of Gastroenterology: “Fiber-enriched diet helps to control symptoms and improves esophageal motility in patients with non-erosive gastroesophageal reflux disease.”

International Foundation for Gastrointestinal Disorders: “Diet Changes for GERD.”


Scientific Research

A study published in 2009 in the medical journal "Appetite" confirmed the premise of the 3-Apple-a-Day diet. Adults who ate a whole apple before a meal consumed 15 percent fewer calories than subjects who did not first eat the apple. This may be due to the large amount of soluble and insoluble fiber in apples, which can help fill you up and keep you feeling fuller longer. In addition, a study in "Obesity" in 2012 determined that eating more soluble fiber is linked to a decrease in fat stores. Eating three small apples with their skins' intact would supply 3 grams of soluble fiber.


Where to Find and How to Use

When it comes to picking apples at the grocery store or farmers market, definitely try to buy organic apples. Unfortunately, the Environmental Working Group lists apples on the “Dirty Dozen” list of most chemically sprayed fruits and veggies for the past eight years in a row. (17) Research in 2015 showed that apples were the fruit/veggie with the highest number of pesticides among 48 different kinds that were studied! (18)

Does this really matter? Yes! A recent study shows people who buy organic produce have lower levels of organophosphate insecticides measured in their bodies even though they eat more produce than people who buy mostly conventionally grown fruits and vegetables. (19)

Store apples in the refrigerator to keep them fresh for longer. They have a pretty long shelf life and last for several weeks on average. That means they’re good to pick up at the grocery store whether you need them right away or not.

Even though it’s believed that storing apples has little to no effect on their phytochemical levels, the way that they’re cooked and processed can also really affect their availability of nutrients.

Many of the antioxidants found in apples are considered delicate. They are preserved best when the apples are eaten raw or lightly cooked. High temperatures can negatively impact an apple’s nutrients. Try to avoid any packaged foods made with apple. Instead use them in your own kitchen in a variety of ways that require little or no cooking.


Benefits of Eating Apple Skins

• Furthermore, put that peeler away! By eating the skin of an apple you consume all the important fiber and flavonoids necessary for optimal health.

• A medium apple with skin contains approximately 4.5 grams of total fiber (soluble and insoluble).
Fiber: slows digestion, so you feel fuller and don’t overeat, can help decrease both diarrhea and constipation, lowers cholesterol

• Other phytonutrients, such as resveratrol and flavonoids, found in the skin of red apples may help to slow the growth of cancer cells, protect cells against oxidative damage, protect pancreatic cells, possibly lowering the risk of Type 2 diabetes
Apples are delicious eaten on their own as a snack, sliced into cereal, paired with peanut butter or cheese, or added to salads.

Some of us may need some help incorporating apples into our diet ☺. In addition to eating them whole and raw, they can be baked, sautéed, stuffed, and put into just about any dessert you can think of.

Here’s a great apple muffin recipe we found courtesy of www.cookieandkate.com

Apple Muffin Recipe

Amazing, healthy apple muffins made with maple syrup and whole wheat flour! No one will guess that this simple cinnamon apple muffin recipe is good for you, too. Recipe yields 12 muffins.

INGREDIENTS

1 ¾ cups white whole wheat flour or regular whole wheat flour
1 ½ teaspoons baking powder
1 teaspoon ground cinnamon
½ teaspoon baking soda
½ teaspoon salt
1 cup grated apple
1 cup apple diced into ¼” cubes
⅓ cup melted coconut oil or extra-virgin olive oil
½ cup maple syrup or honey*
2 eggs, preferably at room temperature
½ cup plain Greek yogurt (I used full-fat but any variety should do)
½ cup applesauce
1 teaspoon vanilla extract
1 tablespoon turbinado sugar (also called raw sugar), for sprinkling on top

INSTRUCTIONS
1) Preheat oven to 425 degrees Fahrenheit. If necessary, grease all 12 cups on your muffin tin with butter or non-stick cooking spray (my pan is non-stick and doesn’t require any grease).

2) In a large mixing bowl, combine the flour, baking powder, cinnamon, baking soda and salt. Blend well with a whisk. Add the grated apple (if it is dripping wet, gently squeeze it over the sink to release some extra moisture) and chopped apple. Stir to combine.

3) In a medium mixing bowl, combine the oil and maple syrup and beat together with a whisk. Add the eggs and beat well, then add the yogurt, applesauce and vanilla and mix well. (If the coconut oil solidifies in contact with cold ingredients, gently warm the mixture in the microwave in 30 second bursts.)

4) Pour the wet ingredients into the dry and mix with a big spoon, just until combined (a few lumps are ok). The batter will be thick, but don’t worry! Divide the batter evenly between the 12 muffin cups. Sprinkle the tops of the muffins with turbinado sugar. Bake muffins for 13 to 16 minutes, or until the muffins are golden on top and a toothpick inserted into a muffin comes out clean.

5) Place the muffin tin on a cooling rack to cool. If you have leftover muffins, store them, covered, at room temperature for up to 2 days, or in the refrigerator for up to 4 days. Freeze leftover muffins for up to 3 months.


3 basic things that everyone should know about steaming

  • Steaming your face will also help improve blood circulation therefore delivering oxygen to your skin cells that results in a fresh glow.
  • People are often do steaming, but they did not check steaming machine properly.
  • Even they also don’t know how to use that machine properly and how it will affect to their skin.
  • It is more important to know that before you purchase your facial steamer, don’t forget to do some research like.

1. How to properly use any machine

2. What to do before steaming

3. What to do after steaming your face.

This all above will help you have a better experience and get the most out of your facial steamer. Steam treatments open your pores and increase circulation, leaving your skin clean, and glowing.


Benefits of Eating an Apple a Day - Recipes

We all know the saying, “an apple a day keeps the doctor away,” but that of course is way too simple (although the number of people who don’t even have that in a day is mind-boggling).

Cardiovascular disease is the leading cause of death worldwide. A population based study in China demonstrated that a high intake of fruits and vegetables reduced the overall risk of death. Cuciferous vegetables, like broccoli, cauliflower and kale, in particular were shown to decrease the risk of death from cardiovascular disease. Data from two large U.S. based studies also found that a higher intake of total fruits and vegetables led to a decrease in the risk of death from stroke and heart attack. Scientists are working to clarify precisely what components in fruits and vegetables are reducing the risks of these life threatening diseases.

Phytochemicals are compounds produced by plants, often giving them their colors and aromas. There are thousands of phytochemicals and only a very small percentage of these have been studied. Broccoli, for example produces glucoraphanin. Glucoraphanin when broken down in the body results in a chemical called sulforaphane. This powerful chemical reduces oxidative stress and inflammation in the body by activating a transcription factor Nrf2, modulating toll-like receptor 4 signaling, and modifying pro-inflammatory cytokine macrophage migration inhibitory factor.

I know, you are saying, what the heck does that mean, and I promise I won’t “geek-out” on you again, but I did it to prove my point.

What does all of that mean? Heart disease and stroke are related to underlying inflammation and oxidative stress. Eating and drinking fresh fruits and vegetables decreases the amount of inflammation and increases the antioxidants that circulate around our bodies to clean up many of the agents that damage our cells.

Here is where it gets really interesting. Powerful antioxidants when taken in the form of vitamins rather than in foods have failed to demonstrate a significant beneficial effect. Despite what the vitamin manufacturers would have you believe, there are differences in the bioavailability of natural and synthetic sources. It also suggests that the benefits are due to the combined effects of these substances in the natural foods not the individual antioxidant. Scientists still have not figured out how to duplicate these naturally occurring, complex relationships.

Expressed fruit and vegetable juice may be lower in fiber, but is a good source of phytochemicals. So while taking a vitamin with the isolated antioxidant may not have a significant impact, increasing your fruit and vegetable intake by including a freshly expressed juice increases your intake of these powerful phytochemicals in their natural state. In some cases, cooking fruits and vegetables leads to some loss of water-soluble and heat sensitive bioactive compounds, but that doesn’t mean that eating only raw fruits and vegetables is the only way to get the most out of the nutrients. In fact, heating tomatoes for example improves the bioavailability of lycopene, and heating carrots improves the availability of the carotenoids.

So an apple a day alone may not keep the doctor away, but there is good science to support the claim that increasing the amount of fruits and vegetables, prepared in a variety of ways, can have a positive impact on your health.

REFERENCES:
– Zhang X et al. Cruciferous vegetable consumption is associated with a reduced risk of total and cardiovascular disease mortality. Am J Clin Nutr 200194:240-6
– Hung HC, et al. Fruit and vegetable intake and risk of major chronic disease. J Natl Cancer Inst 200496:1577-84
– Josipura KJ et al. The effect of fruit and vegetable intake in relation to risk of ischemic stroke. JAMA 1999282:1233-9.
– Joshipura KJ, et al. The effect of fruit and vegetable intake on risk for coronary heart disease. Ann Intern Med 2001134:1106-14.
– Xue M, et al. Activation of NF-E2-related factor-2 reverses biochemical dysfunction of endothelial cells induced by hyperglycemia linked to vascular disease. Diabetes 200857:2809-17
– Zakkar M, et al. Activation of Nrf2 in endothelial cells protects arteries from exhibiting a proinflammatory state. Arterioscler Thromb Vasc Biol 200929:1581-7
– Youn HS, et al. Sulforaphane suppresses oligomerization of TLR4 in a thiol-dependent manner. J Immunol 2010184:411-9.
– Vivekananthan DP et al. Use of antioxidant vitamins for the prevention of cardiovascular disease: meta-analysis of randomized trials. Lancet 2003361:2017-23.
– Sesso HD, et al. Vitamins E and C in the prevention of cardiovascular disease in men: the Physicians’ Health Study II randomized controlled trial. JAMA 2008300:2123-33.
– Jacobs DR, et al. Food Synergy: an operational concept for understanding nutrition. Am J Clin Nutr 200989:1543S-48S
– Ruxton CH, et al. Can pure fruit and vegetable juices protect against cancer and cardiovascular disease too? A review of the evidence. Int J Food Sci Nutr 200657:249-272.
– Ruiz-Rodriguez A, et al. Effect of domestic processing on bioactive compounds. Phytochemistry Rev 20087:345-384
– Danesi F, et al. Effect of home freezing and Italian style of cooking on antioxidant activity of edible vegetables. J Food Sci 200873:H109-12
– Gartner C, et al. Lycopene is more bioavailable from tomato paste than from fresh tomatoes. Am J Clin Nutr 199766:116-22.
– Rao AV, Agarwal S. Role of lycopene as antioxidant carotenoid in the prevention of chronic disease: A review. Nutr Res. 199919:305-23
– Hornero-Menedez D, Minguez-Mosquera MI. Bioaccessibility of carotenes from carrots: Effect of cooking and addition of oil. Innovat Food Sci Emerg Tech 20078:407-12


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