Not only delicious and refreshing, but the benefits of apples for health are also undeniable. This fruit, which is commonly consumed by people, is known to contain various nutrients that are good for the body.
The saying "an apple a day keeps the doctor away" is not just a mere myth, but a proven fact. Apples are known to be low in calories and contain various vitamins and minerals, such as vitamin A, vitamin B6, vitamin C, and potassium.
Not only that, but apples also contain antioxidants such as flavonoids and pectin that are good for the body's health and prevent various diseases. You can consume apples in various ways, whether eaten directly, made into juice, or used in fruit salads.
Various Benefits of Apples for Health
There are several benefits that you can get from consuming apples, including:
1. Maintaining digestive health
Apples are rich in fiber that can help regulate bowel movements and prevent constipation. To get this benefit, it is recommended to consume apples with the skin on because the skin contains a lot of fiber and antioxidants.
In addition, the pectin content in apples can provide nutrition for good bacteria in the digestive tract, thus maintaining the smooth function of the body's digestive system.
2. Maintaining heart health and function
Regularly consuming 1-2 apples a day is known to reduce the risk of heart disease. Not only that but consuming this fruit can also help the body lower cholesterol levels in the blood.
Preventing blockages and inflammation in the walls of the arterial blood vessels is also one of the benefits of apples. The benefits of apples as a cholesterol-lowering fruit come from the content of pectin, phytonutrients, and antioxidants which function to prevent cholesterol from accumulating in the lining of blood vessels.
3. Lowering the risk of diabetes
Another benefit of apples is regulating blood sugar levels in the body. The phytonutrient content in apple functions to prevent spikes in blood sugar by stimulating pancreatic cells to produce insulin, inhibiting the process of breaking down carbohydrates into simple sugars, and reducing sugar absorption. This food also has a low glycemic index, preventing drastic spikes in blood sugar.
Antioxidants in apples also play a role in maintaining health and reducing the risk of heart disease complications in people with diabetes.
4. Maintaining brain health
Apples contain the antioxidants quercetin and flavonoids that can reduce nerve cell death due to aging. The high antioxidant content in apple skin is also known to help memory function and maintain brain health.
Research also shows that apples have a positive effect on reducing the risk of Alzheimer's disease and stroke.
5. Losing weight
Several studies have shown that consuming apples three times daily can reduce weight in 12 weeks.
The benefits of apples in maintaining weight come from their high water and fiber content, which can provide a longer feeling of fullness, reduce overeating, and regulate bowel movements.
6. Overcoming bad breath
If you have bad breath problems, you can overcome them by regularly consuming apples. Apples contain pectin compounds that can increase saliva production to clean the mouth and control food odors in the mouth.
Not only bad breath, but research also shows that apples can reduce the risk of colorectal, lung, mouth, and breast cancer.
The effect of preventing cancer comes from the content of antioxidant and anti-inflammatory compounds found in apples. However, further research is still needed to confirm these benefits.
To get the optimal benefits of apples, choose fresh and brightly colored apples with a firm texture. The nutritional content of apples can be maintained if stored in the refrigerator at 2-4 degrees Celsius.
When consuming apples, make sure not to swallow the seeds. Apple seeds contain cyanide toxins that can be fatal to health if consumed in certain amounts.
In addition, remember to wash and peel the apples before consuming them to avoid exposure to pesticides and other harmful substances.