An apple a day keeps the doctor away is a very popular proverb? Like all vegetables, it is well done, there is no doubt about it. But scientists used Newton's method to collect a lot of detailed evidence.
Nutritive fruit
The first surprise is weight control. According to a study, apple fiber can slow down digestion and help you feel full. After a 24-year follow-up survey of about 65,438+034,000 men and women, the researchers found that eating low glycemic index fruits rich in fiber, especially apples and pears, would reduce weight gain over time.
Yishengyuan food
Apple also has special fiber pectin, which is a fertilizer for intestinal flora: it provides nutrition for microorganisms and promotes the development of beneficial species. What is a prebiotic? Adults carry an average of 200 grams of microorganisms in one kilogram, most of which stay warm in the colon, and the nutrients in the colon are absorbed and transferred to the blood, thus discharging undigested food. In all these operations, the bacteria in our host will help us to reflect the health of the lower abdomen positively.
Pectin is fermented by microbial friends in the colon to produce short-chain fatty acids, which are used as balsam in our intestinal wall and can be used as a shield to help prevent intestinal diseases.
In apples, this soluble fiber has the ability to consolidate the space between one cell and another plant tissue. Everyone who cooks knows that it is used as thickener and gelling agent to prepare jam and jam. Pectin in nature also exists in the white part under the epidermis of citrus fruits, plums and less blueberries, strawberries and cherries.
Cholesterol drop
Apple is also rich in another healthy compound, quercetin, which is a flavonoid with antioxidant and anti-inflammatory effects. This substance also seems to protect the heart and its equipment. As early as two years ago, a review of five clinical trials on nutrients linked food consumption with the reduction of triglycerides and low-density lipoprotein cholesterol, which is called side effect.
In addition to quercetin, apples also contain another clever molecule, fisetin. But the polyphenol team reached its peak in the shell. That's why it's a good habit not to throw away the peel, and to prevent washing under running water (even if the product is organic).
As experts from well-known universities such as Harvard University said, the health benefits of eating fruits and vegetables exceed the potential risks of the minimum amount of pesticides that can be left, so apples should not be prevented from becoming part of a healthy diet.