Eating apples on a regular basis is a simple but effective way to take care of our health.
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The 15 properties and benefits of the apple
There are many reasons to think that the apple is a healthy fruit . Since ancient times it has been considered a very good food for everyone, both for healthy people to maintain their health and for those who have a problem to be well fed.
As we will see below, it is a very complete fruit. The nutritional properties of the apple are very good, so the benefits of this healthy fruit in our body make putting the well-known English saying into practice a good idea.
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1. Contains vitamins
The apple generally contains vitamin C , E and some of group B. Keep in mind that there are different varieties of apple, so the concentrations of vitamins (and other nutrients) may have some variability depending on the type of apple.
2. Contains minerals
Minerals are essential trace elements for the functioning of our body . The most present mineral in the apple is potassium, but it also provides good amounts of manganese, fluorine, zinc or selenium.
3. It is a source of fiber
The apple has a good supply of fiber . In general, fruits represent a very good source of soluble fiber, something that we will see has a positive effect at different levels in our body. We must eat fiber daily to ensure our good health.
4. It does not have many calories
Unlike some fruits such as bananas or figs, the apple has a low caloric intake . This means that we can eat apples whenever we want without being overwhelmed by eating too many calories and being able to gain weight.
5. It makes us feel full
If we eat apples we can easily feel satiated The fact that its water content is 85% and that it is a good source of fiber makes our stomach emit signals of satiety once ingested. This is a great remedy to combat “pecking” before dinner.
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6. Improves the immune system
The apple contains beneficial phytochemicals such as flavonoids . These are compounds with antioxidant properties such as quercetin, tannins, tartaric acid or malic acid. These substances help our immune system to be in excellent shape.
7. Prevents aging
Substances with antioxidant properties also help fight against aging . These are compounds that combat cell oxidation and prevent the action of free radicals, so that organs such as the skin are kept in better condition.
8. Regulates the intestinal rhythm
Eating apple improves intestinal transit thanks to its soluble fiber . Pectin also plays an important role in regulating the intestinal rhythm, and it is a good food to improve the general functioning of the digestive tract, fighting diarrhea and constipation.
9. Strengthens teeth and gums
Biting into an apple is an excellent exercise for our teeth and gums . Every time we eat an uncut apple we are giving our teeth and gums a very good exercise so they can get stronger, so don’t hesitate to bite into apples!
10. Clean the mouth
The apple is a fruit that improves oral health . It prevents food from sticking to the teeth, which leads to tooth decay and bad breath. It is also a food that will freshen your breath, thus combating halitosis.
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11. Lowers cholesterol
Eating apples has been shown to lower cholesterol . The properties and benefits of this healthy fruit, therefore, also improve cardiovascular health. In particular, it is pectin that helps reduce the cholesterol that travels through our blood vessels.
12. Strengthens hair and nails
Thanks to its contribution in minerals and vitamins our hair and our nails improve . If you are a person with brittle nails or your hair breaks, do not hesitate to eat apples. Eating the skin is a very good idea in this case, but try to clean it well or buy organic apples.
13. Fight acne
Apples are very good allies against acne . It is a type of food with a good nutritional profile that compensates for not eating other ingredients with a higher content of refined sugars or saturated fats. In addition, water, vitamins and minerals favor the skin.
14. Take care of memory
Group B vitamins and some minerals take care of memory . In particular it concerns vitamins B1 and B6, as well as phosphorus and potassium. These are substances that improve the health of the nervous system and combat mental fatigue so that you can work and maintain your memory.
15. Improves muscle capacity
The vitamins, natural sugars and minerals also make it recommended for athletes . These substances act so that muscle fatigue is less, precisely promoting the work and formation of muscle mass. In addition, its high water content moisturizes.
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Bibliographic references
- Boyer, J. y Liu, R.H. (2004). Apple phytochemicals and their health benefits. Nutrition Journal. 3 (1), 5.
- Ribeiro, F.A., Gomes de Moura, C.F., Aguiar, O. Jr, de Oliveira, F., Spadari, R.C., Oliveira, N.R., Oshima, C.T. y Ribeiro, D.A. (2014). The chemopreventive activity of apple against carcinogenesis: antioxidant activity and cell cycle control”. European Journal of Cancer Prevention (Review). 23 (5), 477–480.
- Sintes, J. (2012). Healing virtues of the apple. Barcelona: Obelisk .
To the classic question “what do you do?” I always answer “basically I am a psychologist”. In fact, my academic training has revolved around the psychology of development, education and community, a field of study influenced my volunteer activities, as well as my first work experiences in personal services.