10 Benefits of Apples for Adolescent Body Health
Of course Mama is familiar with this one fruit. Apple or its scientific name Malus domestica is the fruit whose species grows the most in the genus Malus. The popularity of apples has also inspired influential people in the world.
Like Issac Newton in discovering his theory of gravity, and a company called Apple which was started by Steve Jobs. Apples are also often mentioned in children in Alphabet lessons in English, many say the letter A is used for apple.
Not only inspiring, this fruit also has many health benefits for adolescents. There is a saying that “Eating an apple every day can keep you away from the doctor.” This means that eating apples prevents teenagers from disease, so they don’t need the services of a doctor.
Then what are the benefits of apples for adolescent health? Check out the benefits of apples that have been Popmama.com summarized based on information from Kelvin Halim, S. Gz as a nutritionalist team from Jovee.
Nutritional Content in Apples
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Dock. Jovee
Before discussing more about the benefits of apples, it is important to know the nutritional content in them. Based on information from the US Department of Agriculture, 1 medium apple, or about 182 grams, contains:
- 156 grams (g) of water
- 94.6 calories
- 25.1 g carbohydrates
- 4.37 g of fiber
- 18.9 g total sugar
- 10.9 mg calcium
- 9.1 mg magnesium
- 20 mg of phosphorus
- 195 mg potassium
- 8.37 mg Vitamin C
- 5.46 micrograms (mcg) of folate or vitamin B9
- 49.1 mcg beta carotene
You may realize that apple nyari contains no fat, so it is a cholesterol-free fruit. In addition, apples are also rich in antioxidants derived from plant compounds such as flavonoids, fiber, water, vitamins and minerals.
Even though they contain sugar and carbohydrates, the type of carbohydrates in apples is complex carbohydrates, so they don’t cause children’s blood sugar levels to rise drastically.
Apples also contain protein, Vitamin A, Vitamin B1, B2, B3, B6, Vitamins E, D, K, zinc, copper, iron, sodium, choline, lutein, zeanxanthin, and ursolic acid. This fruit can be consumed directly, or turned into juice or fruit salad.
After knowing the various contents in apples, here are the benefits of apples for adolescent health:
1. Maintain children’s heart health
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By consuming apples regularly, it can reduce the risk of children developing heart disease at a young age. This is because apples contain a type of soluble fiber, which can help lower blood cholesterol levels.
Apples also contain polyphenols which have antioxidant effects, which are found in the skin of the fruit. So, the best way for children to get the benefits of apples is to eat all parts, including the skin, except for the seeds, which should not be eaten.
The polyphenol content in apples is the flavonoid epicatechin, which has been shown to lower blood pressure. Flavonoids are also known to help prevent heart disease by lowering blood pressure.
In addition, the content of flavonoids also lowers cholesterol levels in the blood and acts as an antioxidant that fights free radicals.
2. Maintain brain health and help memory function
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As you know, cognitive function is very important for the growth and development of children, especially at school age. The high level of antioxidants found in apple skins can help memory function and maintain brain health.
A child with mild cognitive impairment has a high risk of developing Alzheimer’s which can lead to dementia.
In a large study presented at an Alzheimer’s conference, showing evidence that consumption of plant-based products such as apples can help prevent dementia.
Other findings suggest that regular consumption of fruits and vegetables can reduce the risk of dementia by 30-35 percent. However, experts argue that the benefits of apples still require further research.
3. Reducing the risk of diabetes in children
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It is undeniable, diabetes does not only affect adults. Lifestyle and other health problems can cause teenagers to develop diabetes. The complex carbohydrate content in apples will not make your teen’s blood sugar jump dramatically.
Various studies have concluded that consuming apples regularly makes a 28 percent lower chance of contracting type 2 diabetes.Type 2 diabetes is generally prone to occur in children aged> 10 years or in adolescence.
Almost as great a protective effect can be obtained when the child eats a few apples a week. The polyphenols in apples also prevent damage to beta cells, which are responsible for breaking down sugar into energy.
Then also there are phytonutrients that regulate blood sugar levels in the body. And the antioxidant content in apples is also able to maintain the health of the pancreas.
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4. Prevent the growth of cancer cells
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Research from the American Society for Nutrition suggests a link between plant compounds in apples and a lower risk of cancer.
There is also a study on a woman who reports that consuming apples regularly reduces the death rate from cancer.
Experts believe that the antioxidant and anti-inflammatory effects of apples may be responsible for the preventive effects of cancer, especially colorectal cancer, esophagus, lung, mouth and breast.
In addition, this cancer preventive effect may also be obtained from the flavonoid and anthocyanin antioxidants contained in apples. Because these two substances can help reduce inflammation and ward off free radicals.
5. Helps fight free radicals
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As mentioned earlier, antioxidant compounds play an important role in maintaining a healthy body, especially in warding off the bad effects of free radicals.
Pollutants from the air and ultraviolet rays from the sun, as well as the waste products of the body’s metabolism are sources of free radicals. These free radicals can damage body cells and possibly trigger various chronic diseases.
Well, antioxidants will neutralize the reactive properties of free radicals, which in turn can prevent damage to body cells.
6. Increase bone density and strength
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Bone health can also support children’s growth and development to be more optimal, therefore giving children fruit is often associated with higher bone density levels.
This is an indication of bone health. Experts believe that the antioxidant and anti-inflammatory compounds in apples can help increase bone density and strength.
Research published in the National Center for Biotechnology Information (NCBI) suggests that apples in particular can positively affect bone health.
In the study, participants were divided into groups, each of which included whole apples, peeled apples, applesauce, and no apple products in their diet.
Researchers found that those who put apple products into their bodies less calcium, compared to the group who did not consume apple products at all.
7. Maintain digestive health
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Pectin is a type of fiber that apples have. This fiber is soluble in water and breaks down in the intestines. Apples also contain water insoluble fiber, which is most abundant in apple skins, this water insoluble fiber is effective for the development of good bacteria in the intestines.
Pectin will slow down the digestion of food, making it easier for children to feel full for longer. As a result, appetite can be suppressed and prevent children from overeating.
So that apples play a role in keeping the child’s body weight ideal. Eating high-fiber foods will also reduce the chances of acid reflux and relieve symptoms. This pectin fiber can help treat diarrhea and constipation.
8. Overcoming the problem of being overweight
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As in the previous data, apples are rich in fiber and water, these two essential ingredients that make apples fill up the child.
In a study published in Science Direct, people who ate apple slices before a large meal felt fuller, compared to those who ate applesauce, apple juice and other apple preparations.
Those who started the meal with apple slices ate an average of 200 calories less than those who didn’t. The study, also conducted on 50 obese women, found that participants who ate apples lost an average of 2 pounds (1 kg) in 10 weeks.
Researchers think that apples are more filling because they are less energy dense, but still produce fiber and volume. Apart from that, some of the natural compounds in it can promote weight loss.
9. Eliminate bad breath
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Bad breath can reduce a child’s self-confidence, especially when talking to friends. Basically, bad breath arises because of the growth of bacteria in the mouth.
Fruits, especially apples and pears, which have a lot of water content, help produce saliva, aka saliva which is important for cleaning, nourishing and balancing normal flora in the mouth.
So, for children who have problems with bad breath, it is advisable to be diligent in consuming apples. The term consuming apples in the morning can get rid of bad breath is not just nonsense.
10. Overcoming asthma
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The antioxidant content in apples can also help protect teenage mama’s lungs from damage and oxidative stress.
A study of 68,000 women found that those who ate the most apples had the lowest risk of asthma. Eating about 15 percent of a large apple daily was associated with a 10 percent lower risk of developing asthma.
Apple skin also contains the flavonoid quercetin, which can help regulate the immune system and reduce inflammation. These are two substances that have the effect of suppressing recurrence of asthma and allergic reactions.
So that’s it, Ma, 10 important benefits of apples for teenage health. If you see all the benefits, now you don’t need to hesitate anymore to give apples as your daily routine!
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