We all like apples. They are very nutritious. If you can keep eating an apple a day, you will find that you have changed a little after one month, which is undoubtedly a good development.

Can eating an apple a day whiten the skin?

An apple a day can be used for beauty, but stick to it. Apples are rich in crude fiber, which can promote gastrointestinal peristalsis, help the human body to discharge waste smoothly and reduce the harm of harmful substances to the skin; Apple also contains a lot of trace elements such as magnesium, sulfur, iron, copper, iodine, manganese and zinc, which can make the skin greasy, smooth, ruddy and shiny.

What are the benefits of eating an apple every day?

Stick to eating apples for a month

Reduce the risk of premature death

The Daily Mail quoted a research report from the University of Western Australia as saying that eating apples every day may help reduce the risk of premature death.

The researchers conducted a 15-year follow-up study on the living habits of 456 women aged between 70 and 85, and found that the elderly women who insisted on eating more than100g of apples every day had a lower risk of premature death than those who did not eat apples. The researchers said that this is mainly because of the high content of antioxidant flavonoids in apple peel. Jonathan Hodgson, a pharmacology researcher at the University of Western Australia, said that previous studies have shown that intake of flavonoids from apple peel helps arterial relaxation.

In addition to flavonoids, apples are rich in fiber, which also helps to reduce blood pressure, cholesterol and cancer risk. In addition, apples are an important source of magnesium, potassium and vitamin C. Hodgson said that besides apples, eating more fruits rich in flavonoids and other substances is also beneficial to health.

Improve cardiovascular and cerebrovascular diseases and protect the heart.

Apples are rich in folic acid, which is the main component of vitamin B and helps to prevent heart disease. Antioxidants in apples are beneficial to the healthy operation of the heart. Apple fiber, pectin, antioxidants and other ingredients can reduce bad cholesterol in the body, increase the content of good cholesterol, and delay the blockage of blood vessels by "bad" cholesterol. Apples contain neither fat nor sodium, which is very helpful for improving cardiovascular and cerebrovascular diseases.

lose weight

Apple is rich in dietary fiber, which can promote gastrointestinal peristalsis and improve constipation; Apples contain pectin, which can naturally slow down digestion and enhance satiety after eating; The heat of apples is very low, and only 60 kilocalories are produced per100g. Even if you eat it regularly, you won't consume too many calories. Apples contain a lot of malic acid, which can promote the decomposition of fat accumulated in the human body. Malic acid can metabolize calories in the human body, reduce body fat and increase the satiety of the stomach. When you are hungry, it is the best food. If obese patients only eat an apple a day instead of dinner, they will see unexpected weight loss effects in two weeks.

According to foreign research, each apple can lose 0.5 kg-1 kg per day. Apples are eaten1500g of fresh apples six times a day, that is, 250g each time, and one course of treatment is 18 apple days.

Optimize cholesterol structure

Apple fiber, pectin, antioxidants and other ingredients can reduce bad cholesterol in the body and improve good cholesterol content.

Apple is rich in apple polyphenols, which can significantly reduce the contents of triglyceride, cholesterol, high density lipoprotein cholesterol and low density lipoprotein cholesterol in serum. People with hyperlipidemia can insist on eating 1-2 apples a day, which will reduce blood fat.

In recent years, medical scientists in Europe, America, Japan and other countries have proved that apples can lower blood cholesterol like lipid-lowering drugs. Moreover, they believe that apples can promote the excretion of cholesterol in bile because they do not contain cholesterol; In addition, apples contain a lot of pectin, which can prevent the absorption of cholesterol in the intestine; Acetic acid decomposed by apples in intestine is beneficial to cholesterol metabolism, which can reduce the occurrence of coronary heart disease and induce heart disease. It can be seen that apple is an ideal fruit for middle-aged and elderly people, especially those with high cholesterol.

French researchers have concluded that eating apples can reduce the cholesterol content in blood, increase bile secretion and bile acid function, and prevent cholesterol from precipitating in bile to form gallstones. The experiment found that among people who often eat apples, the cholesterol content over 50% is lower than that of people who don't eat apples 10%.

Prevention and treatment of hypertension

Apples contain more potassium and less sodium. Potassium in apples can combine with excess sodium in the body and be excreted. Therefore, eating apples or drinking apple juice often is good for patients with hypertension.

To treat hypertension, you can eat 300-400 grams of apples every week, without eating other foods. After eating five apples, your blood pressure will drop. Then decide whether to continue the next course of treatment according to your blood pressure.

Conducive to the health of respiratory tract and digestive tract.

Nutrients and other phytochemicals in apples help to fight respiratory diseases and colon cancer.

A large amount of cellulose in apples can reduce the cholesterol content in the intestine, increase the amount of feces and reduce the occurrence of rectal cancer. At the same time, pectin can also destroy carcinogenic pollutants, thus reducing cancer.

Prevention of stroke

Apples are good for health and are the patron saint of women's health. It is best to eat apples with skin, because compared with apple meat, apple skin has higher flavonoid content and stronger antioxidant activity, which can prevent stroke in middle-aged and elderly people.

Prevent premature senility

The vitamins and antioxidants contained in apples can prevent aging.

Apples are rich in zinc, which can promote brain development and enhance memory. In addition, apples can provide proper amount of antioxidants to promote the production of acetylcholine, which helps nerve cells to transmit information to each other and is very helpful for memory. Eating apples can enhance thinking, promote memory and reduce the incidence of Alzheimer's disease.

In addition, a study confirmed by mouse experiments that drinking apple juice can resist brain aging because it contains high levels of neurotransmitter acetylcholine. The mainstream research results show that there is a significant correlation between the content of this substance in human body and the improvement of Alzheimer's disease. Apple juice can keep the level of acetylcholine in the brain, which is very important to protect brain health. Drinking 2 cups of apple juice (about 500 ml) every day can play a beneficial role for adults.

Strengthen bones

Apples contain mineral elements boron and manganese that can strengthen bones. Boron is a mineral, which helps to maintain bone density and protect the heart from heart disease. Boron can greatly increase the concentration of estrogen and other compounds in blood and effectively prevent calcium loss.

Clean the mouth, diminish inflammation and resist bacteria.

Tannic acid in apples can protect teeth, prevent tooth decay and gingivitis, and prevent urinary system infection. Tannic acid in apples helps to prevent periodontal disease and decompose stains, making teeth bright and white again. Crude fiber can sweep away food residues in the mouth, and intense chewing can stimulate saliva secretion to achieve a natural cleaning effect.

Sedation and hypnosis

Phosphorus, iron and other elements contained in apples are easily absorbed by the intestinal wall, which has the functions of nourishing the brain, calming the nerves and sleeping. The aroma of apples is a good medicine to prevent depression. Its aroma contains 92% alcohol and 6% carbonyl compounds. Its rich aroma has a strong calming effect on people's nerves, which will make people relax and fall asleep.

Prevent diabetes and reduce the burden on pancreas of diabetic patients.

Pectin contained in apples can prevent the increase of cholesterol and reduce the content of blood sugar. Eating apples in moderation has a certain effect on preventing and treating diabetes. It is advisable to eat sour apples to treat diabetes.

Apple's sugar content is relatively low, which can reduce the burden on patients' pancreas, help them absorb rich vitamins, minerals and pectin, and balance their diet. Many of these trace elements are also helpful to improve the insulin activity of diabetic patients.

Stop diarrhea and relax bowels.

Apples have magical digestive power: for people with diarrhea, they can help stop diarrhea; If you have difficulty defecating, it can help defecate. Because small apples are rich in dietary fiber, they can regulate intestinal moisture. If the water is insufficient, they will inhale water and dredge the stomach. When there is too much water, they absorb excess water and reduce excretion.

Stop diarrhea. Because apples are rich in tannic acid, malic acid, organic acids, pectin and cellulose, which have astringent effects, pectin and cellulose can absorb bacteria and toxins in the body, so they can help the intestines to stop diarrhea. As long as you eat 1 apple on an empty stomach every morning and evening, it will be effective; For the treatment of watery diarrhea, half-cooked apples should be boiled in water and eaten with soup.

Relax. Organic acids and cellulose in apples can promote the secretion of gastric acid, accelerate the peristalsis of gastrointestinal tract, accelerate the operation of colon and all gastrointestinal tract, thus promoting food digestion, making stool soft and easy to excrete, so eating apples can promote defecation and treat dry stool. Apples should be cooked and eaten.

Whitening and moisturizing

Apples contain more magnesium, pectin and vitamin C, which helps to eliminate toxins from body tissues and organs. The nutrients in apples are soluble and easily absorbed by human body, which is beneficial to dissolve sulfur and keep skin moist, smooth, tender and ruddy.

allay tiredness

Apples contain a lot of citric acid, malic acid and fructose. Citric acid and malic acid can decompose the fatigue substance lactic acid. When you feel tired, you can eat some apples in moderation, which has a good effect on preventing fatigue and restoring vitality.

Enhance immunity

This should be achieved by choosing red apples, because red apples contain sesamin in the antioxidant family. Studies have found that this substance helps to enhance and consolidate human immunity, especially for people under great pressure.

It should be noted that patients with ulcerative colitis, leukopenia, prostatic hypertrophy and those with stomach cold symptoms should avoid eating apples raw.

Health benefits of eating apples for a long time.

First, it can improve cardiovascular and cerebrovascular diseases and protect the heart: apples are rich in folic acid, which is the main component of vitamin B and helps to prevent heart disease. Antioxidants in apples are beneficial to the healthy operation of the heart. Fiber, pectin, antioxidants and other ingredients in apples can reduce bad cholesterol in the body, increase the content of good cholesterol, and delay the blockage of blood vessels by "bad" cholesterol. Apples contain neither fat nor sodium, which is very helpful for improving cardiovascular and cerebrovascular diseases.

Second, you can lose weight: apples are rich in dietary fiber, which can promote gastrointestinal motility and improve constipation; Apples contain pectin, which can naturally slow down digestion and enhance satiety after eating; The heat of apples is very low, and only 60 kilocalories are produced per100g. Even if you eat it regularly, you won't consume too many calories, but malic acid can metabolize calories in the human body and reduce body fat. These can all play a good role in losing weight.

Third, optimize the cholesterol structure: Apple's fiber, pectin, antioxidants and other ingredients can reduce bad cholesterol in the body and increase cholesterol content.

Fourth, it is beneficial to the health of respiratory tract and digestive tract: the nutrients and other phytochemicals in apples help to fight respiratory diseases and colon cancer.

5. Prevention of stroke: Apples are good for health and the patron saint of women's health. It is best to eat apples with skin, because compared with apple meat, apple skin has higher flavonoid content and stronger antioxidant activity, which can prevent stroke in middle-aged and elderly people.

Sixth, prevent premature aging: vitamins and antioxidants contained in apples can prevent aging.

Strengthen bones: apples also contain boron, which is a mineral that helps to maintain bone density and protect the heart from heart disease.

Eight, anti-inflammatory and antibacterial: tannic acid in apples can protect teeth, prevent tooth decay and gingivitis, and prevent urinary system infection.

However, it should be noted that patients with ulcerative colitis, leukopenia, prostatic hypertrophy and those with stomach cold symptoms should avoid eating apples raw.

Eat more fruits.

In a word, apples are not omnipotent or useless. We just need to treat apples with a normal heart. The new version of Dietary Guidelines for China Residents suggests: eat fruit every day and ensure that you consume 200~350g fresh fruit every day. Then my suggestion is that the fruit should be diversified, and don't eat only one kind of fruit every day, so the nutritional intake will be more balanced.

When is the most reliable time to eat apples?

Eating in the morning is very reliable, and of course eating at night is no problem:

If there is nothing wrong with your stomach, I suggest you eat apples in the morning. Apples contain more sugar and are more suitable for eating in the morning. We are usually hungry in the morning. Eating an apple can better supplement carbohydrates, and nutrients are more easily absorbed by the body.

Of course, it's good to eat at night. It's not like the rumor in the Jianghu that "eating apples at night is poison", but it is not recommended to eat them within 2 hours before going to bed, otherwise it will increase the burden on the body.

Eating apples before meals is a good choice;

Eating apples before meals can increase gastrointestinal motility and digestion. It is recommended to eat apples about an hour before meals to strengthen absorption and help to lose weight.

Please chew the apple for a while;

When eating apples, it is recommended to chew them for a while. The longer you chew, the more gastric juice and saliva you can secrete, which is conducive to promoting the digestion and absorption of nutrients.