6 Benefits of Apples, Good for Diet and Lower the Risk of Diabetes
LENGKONG, AYOBANDUNG.COM – There are a number of health benefits of apples if consumed every day, from helping diet to lowering the risk of diabetes.
Various suggestions are suggested for a healthy diet menu. There is nothing wrong, including an apple every day in the daily diet menu. But what happens to your body when you eat apples every day? The following is the review as reported on the Eat This page, Wednesday (30/12/2020):
1. You have a healthier gut
Apples have many nutrients, especially fiber. At five grams, one apple contains 20 percent more than the daily fiber target of 25 grams. Fiber not only improves digestion and prevents constipation, it also promotes a healthier microbiome (aka the good bacteria in your gut). Most of the apple’s fiber comes from pectin, which produces butyric acid.
2. You can lose weight
Can one apple a day keep weight off? May be. According to a 2018 review of several human and animal studies, eating apples is associated with weight loss. In five human studies, a period of four to 12 weeks consuming 240 to 720 milligrams of apple or apple juice per day, was effective for weight loss. One large apple weighs about 240 grams.
3. You will reduce inflammation
Systemic inflammation is a predisposing factor for chronic disease. Eating an apple every day can help reduce that problem. Apples are rich in an antioxidant called quercetin, which can reduce inflammation in the body. Meanwhile, additional antioxidants like catechins and vitamin C work to reduce oxidative damage in your cells.
4. You can lower your risk of diabetes
Since diabetes is a blood sugar disorder, you might not think that fruits have a role in diabetes prevention. However, with its high fiber and antioxidant content, consuming apples every day can actually have a positive impact on blood sugar management. A 2013 study found that higher consumption of apples was associated with a reduced risk of developing type 2 diabetes.
5. You will increase your immunity
Oranges are said to be high in vitamin C, but apples also deserve credit for this micronutrient. One medium raw apple contains 14 percent more than your daily vitamin C requirement.
Getting enough vitamin C keeps the immune system functioning properly, as its antioxidant properties protect against pathogens and reduce oxidative stress. Deficiencies in this important vitamin have been linked to a higher susceptibility to infections.
Of the Granny Smith variety, apples contain the highest amount of vitamin C at 12 milligrams per 100 grams of fruit. Or, if you want to increase your vitamin C intake, look for rarer varieties, such as the Sturmer Pippin, Calville Blanc, or Baldwin apples that contain up to 40 milligrams per 100 grams.
6. You will reduce the risk of death
Who doesn’t want to reduce the risk of death. A 2016 study that followed women over the age of 15 found that those who ate more apples were less likely to die from any health conditions. In particular, the women in the study had a lower risk of dying from heart disease and cancer.
This news is the result of collaboration between Ayo Media Network and Republika.co.id.
The content of the writing is outside the responsibility of Ayo Media Network.