Remote cardiovascular disease and promotes kidney health. Eating this fruit every day will help

"One Apple a day, the doctor is away from me" is not just a verbal number. Apple is rich in dietary fiber, vitamin C and a variety of phytochemicals. It not only promotes kidney health, but also is related to cardiovascular disease, diabetes and some cancer risks. The following are the latest research and precautions on the health benefits of apples.

1. Protect your heart health

Eating apples in the skin can take more fiber and polyphenols, which can help reduce calcisterol and blood pressure. Several studies have pointed out that eating one apple a day can reduce heart disease and risk of moderate risk; a comprehensive analysis shows that those who take apples daily for a long time will have a 27% reduction in risk of death from moderate risk and a 25% reduction in heart disease.

2. Promotes digestion and cerebral bacterial phases

The fruit gel in apples is a water-soluble fiber, which can absorb tract moisture, increase stool volume, and make defecation more smooth. Fruit gel is also a good and probiotic, which can promote the growth of beneficial bacteria in the kidneys and maintain a stable environment in the kidneys.

3. Assist weight management

Apple has high moisture content, low heat and high fiber, which can increase foot feeling and reduce total intake heat. Studies have shown that people who eat more high-quality fruits and vegetables (including apples) for a long time have a drop in weight by about 0.56 kg over the average four years; comprehensive analysis also found that apple intake is related to a decrease in body mass index (BMI), but the weight change is not significant.

4. Reduce diabetes risk

​​People who eat two servings of whole fruits (such as apples) a day can reduce the risk of type 2 diabetes by 36%; eating only one serving of apple or pear a week can also reduce the risk by 3%. Oketones in Apple, such as quercetin, help regulate blood sugar and improve intraocular sensitivity, while fruit gel can prolong the absorption of sugar to avoid sharp rises in blood sugar.

5. Potential anti-cancer protection

Apple is rich in antioxidants and phytochemicals, which can neutralize free radicals and inhibit cancer cell growth. Research has observed that Apple ingestion is related to decreased risk of breast cancer, lung cancer, adenocarcinoma and gastrointestinal cancer. The fiber can also protect the kidney and the kidneys. For every 10 grams of dietary fiber, the risk of developing kidney cancer will drop by 7%. However, experts remind that for now, it is mostly for observational research and more human trial verification is still needed.

6. Supports brain health

Quercetin, which supports brain health, has antioxidant effects, protects neuronal cells from free radical damage, and may prolong the occurrence of Alzheimer's disease. Although the results of animal and cell studies are happy, more clinical evidence is still needed.

Apple nutritional ingredients (1 medium-sized peeled apple)

. Hotness: about 95 kcal

. Protein: 0.5 g

. Carbohydrates: 25 grams

. Dietary fiber: 4.4 grams

. Sugar: 19 grams

. Moisture: about 86%

. Phytochemicals: quercetin, ermatine, green acid, etc.

. Vitamin C: Provide about 9% of the daily vitamin C

{note

suitable amount (about one per day) Eating apples is highly safe, but because of the foods containing fructose and sorbitol, it is a high abdominal sensitivity (FODMAP) food, some people may have irritation or abdominal discomfort. As for apple seeds, swallow a small amount without any ingredient, but take it after chewing or crushing a lot, cyanide may be released, so that excessive amounts should be avoided.