6 minutes agoAuthor: Gaurav Tiwari
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‘An apple a day, keeps the doctor away.’ You must have heard this saying. This means that if you eat an apple every day, you will not suffer from any disease and will not have to go to the doctor. This saying, once born in Wales, Europe, is now popular all over the world.
Apple is one of the most consumed fruits in the world due to its sweetness and juicy taste. More than 7500 varieties are being grown all over the world. According to a data published in Statista, 9 thousand 584 metric tons of apples were produced worldwide in the year 2022. Its demand is increasing rapidly every year.
Apple is liked so much because it can be easily eaten while on the go and its taste is amazing. But most people do not know that apple contains almost every mineral and nutrition that our body needs. This is why it protects us from many diseases.
so today ‘medical certificate‘I will know what are the benefits of eating apples. You will also learn that-
- What is the nutritional value of apple?
- What are the benefits of eating apples daily?
This is how the proverb ‘An apple a day’ came about.
In the year 1866, in an article in Wales, Europe, it was written that ‘Eat an apple on going to bed and you will keep the doctor from earning his bread.’ This means eat an apple every day before sleeping and don’t let the doctor earn your living.
It may have sounded a bit funny, but it was amazing. Otherwise, what could have been the reason that within a hundred years it became famous all over the world. The form of the sentence changed slightly and in 1913 it was changed to ‘An apple a day, keeps the doctor away’ and it became popular throughout the world.
Apple contains many nutrients
Apple is a nutritious fruit. Important minerals, vitamins, fiber and carbs are present in abundance in it. What minerals and vitamins it contains, see in the graphic below.
Dangerous chemicals are not added to cook apples.
Apples are usually plucked raw from the tree. Raw fruits are easy to transport safely. Therefore, most of the fruits grown for commercial purposes are plucked raw. After this, many times chemicals like calcium carbide are used to cook it quickly. This chemical is harmful for health.
The truth is that the apple itself releases ethylene gas. There is no need to use any separate chemical to cook it. It cooks automatically without any chemicals. Therefore, if you are buying a raw apple, then let it ripen on its own and then eat it.
There are many health benefits of eating apples.
There are many health benefits of eating apples. This helps in reducing weight. Diabetes and blood pressure remains under control. Besides, it can also reduce the risk of diseases like heart disease and cancer.
What are the major benefits of eating apple, see in the graphic:
Let us understand these points given in the graphic in detail:
Helpful in weight management
Fiber and water are present in abundance in apples. This fills the stomach quickly and satiates the hunger.
According to a study published in the National Library of Medicine in November, 2020, eating whole apples fills the stomach faster than drinking apple juice. For this study some people were divided into two different groups. In this, one group was given to drink apple juice, the other group was given to eat whole apple. In this, people in the group eating whole apples felt more satisfied. After eating this, people do not feel hungry for long and require less food. In this study it was also found that consumption of whole apple reduces obesity.
Beneficial for heart health
If one apple is eaten regularly every day, the risk of heart disease reduces. According to a study published in the National Library of Medicine in May, 2021, eating 100-150 grams of apples per day reduces the risk of high blood pressure and reduces the risk of hard diseases. A big reason behind this is that soluble fiber is present in apple. The second big reason is that they contain polyphenols.
Diabetes risk is reduced
Eating apples regularly can also reduce the risk of type-2 diabetes. According to a study published in the National Library of Medicine in August 2016, eating an apple or pear daily can reduce the risk of type-2 diabetes by 18%. If you eat apple or pear once a week then this risk can be reduced by only 3%. This is possible due to the high amount of polyphenol quercetin present in apples and pears.
Improves gut health
Apple contains pectin. It is a kind of fiber, which acts as a prebiotic in the microbiome of our stomach. It improves the ratio of two types of healthy bacteria, Bacteroidetes and Firmicutes, present in the gut. This improves gut health.
Most of the research being done at present indicates that most of the diseases have a direct connection with gut bacteria. Therefore, if good gut bacteria increase then overall health will remain good.
Prevents the risk of cancer
Apples contain powerful antioxidant polyphenols. Therefore, apple is beneficial against many types of cancer including lung, breast and digestive system cancer. It also prevents cancer cells from growing.
According to a study published in the National Library of Medicine in November, 2021, if people suffering from cancer eat apples regularly, they live longer.
Many studies are going on to find out how apple can prove to be more effective in cancer prevention.
can prevent asthma
Antioxidant-rich apple can help reduce inflammation of the respiratory tract in allergic asthma.
Quercetin is an antioxidant in apples. It strengthens the immune system. According to a study published in the National Library of Medicine, quercetin may be effective in fighting allergic inflammatory diseases like asthma and sinusitis.
Can protect the brain from oxidative stress
The anti-oxidants present in apples can protect our brain from damage caused by oxidative stress.
A meta-analysis of 14 studies was conducted in the National Library of Medicine in January, 2020. According to this, due to the presence of quercetin, eating apple can help in the treatment of Alzheimer’s disease.
Mental health improves
According to a meta analysis of November 2020, eating apples daily improves your mental health. The main reason for this is considered to be the presence of antioxidants in apples. This reduces oxidative stress and the brain does not age quickly, that is, its functioning remains good.
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