SHAFAQNA TURKEY – About 85% of a 100 gram apple is water. It contains an average of 11.6 grams of carbohydrates. Carbohydrates are the main energy component of the body. Apples have a low glycemic index, protein and fat content.
The apple is one of the fruits with the highest content of pectin, a soluble fiber that helps regulate the absorption of cholesterol and carbohydrates, which is beneficial for sluggish bowels due to its fibrous structure.
Apples contain vitamins C, A, K, B6 and E. Vitamin C must come from food. Helps to reduce fatigue, is necessary for the proper functioning of the nervous system and immune defense, increases the absorption of iron. It has antioxidant properties due to the polyphenols it contains. To get the most out of the vitamin found in an apple, it should be consumed raw, with the skin on, or immediately after peeling, because vitamin C is sensitive to heat and oxygen in the air.
Apple; It contains minerals such as potassium, phosphorus, calcium, zinc and iron. Potassium is a mineral that helps maintain normal blood pressure and muscle function.
Apple promotes energy metabolism and protects cells from oxidative stress.
What is the use of an apple?
There are many studies on the health benefits of apples.
Apart from its rich water content, it contains many vitamins and minerals. Health benefits of apple; This is due to its fibrous structure (pectin) and antioxidants (polyphenols, vitamin C).
An apple, rich in vitamins C, A, K, E and B, provides energy and protects cells with the minerals and trace elements it contains. Thanks to its rich water content, it provides the hydration necessary for the proper functioning of the body.
Rich in fiber and antioxidants, apples provide protection against cardiovascular disease by lowering cholesterol and help prevent diabetes and obesity. A diet rich in fiber, especially fruits and vegetables, can reduce the risk of many chronic diseases.
As an apple is rich in soluble and insoluble fiber, it fills you up, reduces appetite, makes the intestines work, keeps them healthy and prevents constipation. Protecting gut health also supports the immune system.
Antioxidants have the ability to fight the harmful effects of free radicals. Free radicals cause premature cell aging. Tobacco or alcohol use, sun exposure, environmental pollution, etc. increase the production of free radicals. Consuming enough antioxidants to counteract the effects of free radicals is essential for a healthy lifestyle.
The richness of the apple in antioxidants and especially polyphenols makes the apple an anti-aging product, fighting free radicals that accelerate the aging of cells, including the skin.
Apple polyphenols, especially flavonoids such as quercetin, may reduce the risk of various cancers and metastases. Reduces the risk of developing liver, lung and colon cancer. Quercetin also has antiviral and anti-inflammatory properties.
Biting an apple is good for oral and dental health. Chewing provides protection against periodontal disease.
What are the benefits of apple for skin?
Vitamins C, A and E contained in the apple, antioxidants, especially polyphenols, have a rejuvenating and moisturizing effect on the skin. These ingredients make skin, hair and nails healthier and stronger. Apple cider vinegar also cleanses and brightens the skin. Apple cider vinegar should not be applied directly to the skin. May cause redness and irritation on sensitive skin. Even if it is herbal, it should not be applied to the skin without consulting a specialist.
How many servings of apples should be consumed per day?
Teenagers and adults are recommended to consume from 100 to 150 g of apples. Compared to apple juice or compote, the whole apple is the best filling form. Despite the low glycemic index, fruits contain sugar, so diabetics should consume apples in moderation.
How should apples be stored?
It can be stored for 7-8 days at cool and dark room temperature and 4 to 6 weeks in the refrigerator. An apple is a fruit that turns black when cut or peeled due to exposure to air. When you want to eat half an apple, you can squeeze a lemon into the remaining half and cover with cling film.
Prepared by the medical editors of “Memorial”.
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