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16th Jun, 2021

The benefits of consuming apples

Droitwich Editorial 2nd Jun, 2021 Updated: 2nd Jun, 2021

DAILY consumption of at least one apple not only strengthens the immune system but can also protect against serious diseases, including diabetes, cancer and overweight problems.

Apples are one of the most affordable and popular fruits, which is a real treasure trove of health containing antioxidants, vitamins, dietary fibre and several other nutrients.

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Thanks to the presence of nutrients, apples will help not only to maintain good health but also can prevent several diseases. In particular, they decrease the chance of heart disease, diabetes, cancer, obesity and different additional conditions.

An inexhaustible source of fibre

Apples are rich in fibre, vitamins and minerals that have health benefits, as well as antioxidants.

The latter help counterbalance free radicals – they are reactive molecules that can form as a result of common processes and climate influence.

If the body builds up too much of them, the risk of oxidative stress and cell damage increases. This, in turn, can trigger cancer, diabetes, and other diseases.

Apples contain such antioxidants as quercetin, floridin, chlorogenic acid, each of which is irreplaceable in its way.

So, in the course of a laboratory study in 2019, scientists concluded that quercetin has a neuroprotective effect.

Hence, it can help prevent neuronal degeneration, related to old age. Experiments on mice four years earlier showed that supplementation with high doses of quercetin protects cells from damage leading to Alzheimer’s.

 

Regular consumption of apples reduces the risk of stroke

Back in 2000, scientists conducted a study, as a result of which, based on data from 9,208 people, they found out how the use of this fruit by people aged 28 and older affects the risk of stroke.

It turned out that people who absorbed more apples had a lower chance of thrombotic stroke.

Ones who consumed more apple fibre had a lower risk of coronary heart disease and stroke.

An apple weighing 180grams provides the human with 4.37grams of fibre.

This is approximately 13 to 20 per cent of the everyday requirement.

In addition, one apple a day provides nine to 11 per cent of the daily requirement for vitamin C, as well as four per cent of the daily requirement for potassium, which helps relax blood vessels, reducing the risk of high blood pressure and cardiovascular complications.

Apples and diabetes

2013 research discovered that personalities who substituted the courses of fruit juice every week with the equivalent quantity of whole fruit, including apples, held a seven per cent lower risk of receiving type 2 diabetes than those who didn’t consume fruit.

The ones who already have diabetes and consume a high fibre diet might also have lower blood sugar.

Eating apples, scientists say, can assist in reducing the risk of breast cancer, colorectal cancer and lung cancer, as well as other types of cancer. In addition, fibre reduces the chance of getting colon cancer.

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