What fruit is the most commonly eaten in the family?
What fruits are placed on fruit stalls all the year round?
What fruits have few allergies and intolerance?
What has the largest annual consumption of fruits?
The answer must be apple.
Apple can really be regarded as a public fruit in the true sense. Today, let’s listen to Teacher Fan Zhihong’s introduction of it.
There is a saying in English: An apple a day, keeps the doctors away. It means: An apple a day keeps the doctors away from me.
It is said that this sentence was a slogan of Apple businessmen more than 100 years ago, but it was widely circulated in the end.
So, does Apple really have such magical effects?
What is the nutritional value of apples?
Analyze apples from the perspective of nutrient content.
Each 100g apple contains 52 kcal of calories, 0.06 mg of vitamin B1, 0.02 mg of vitamin B2, 4 mg of vitamin C, 119 mg of potassium, 14 mg of calcium and 0.6 mg of iron.
From these data, it can be seen that the nutritional value of apples is not very prominent in fruits and vegetables if we really want to compare one catty to one catty.
However, apples are big and have about 200 grams per apple, which is available all the year round and is cheap. The total intake in a year is usually much higher than that of other fruits, so its health significance will be greater than that of fruits eaten occasionally.
In addition to the basic nutrients mentioned above, apples are also rich in pectin, phenolic acids and flavonoids, which may be of great benefit to our health.
Here, I would like to emphasize the word [perhaps]. Because some research statistics have found that eating apples can help us reduce the risk of certain diseases, but more research is still needed to confirm it.
But on the whole, apple is a very good fruit with good quality and low price.
What are the benefits of apples?
A series of epidemiological studies have found that eating apples can help us reduce the risks of cancer, cardiovascular diseases, asthma, diabetes and other diseases.
After counting a large number of data, it is found that eating one or more apples a day is conducive to preventing various cancers such as oral cavity, throat and esophageal cancer. Animal studies have also shown that phenolic substances in apples can inhibit the growth of liver cancer cells and colon cancer cells.
However, the postprandial blood sugar reaction of apples is relatively low. Diabetics eat one and a half apples every day, which is also a good choice.
In addition, some studies show that apples also play a positive role in preventing cardiovascular diseases, chronic obstructive pulmonary disease and lung health.
Residual pesticide is worrying?
Some people worry about pesticide residues on the one hand and loathe to give up some nutrients in apple peels on the other.
Apple peel contains antioxidant polyphenols, flavonoids, proanthocyanidins, etc. But to be honest, an apple peel is only a little bit, and the amount of these nutrients consumed by eating apple peel is really limited.
The World Health Organization recommended on World Health Day 2015:
For Chinese consumers, it is best to peel fruits thoroughly when eating them.
This is a pertinent suggestion based on China’s current planting environment.
However, if you are really too lazy to peel, the pesticide residues in apples planted through regular channels are not as large as you think. If you wash apples more, it is not impossible to even peel them.
Do you pay attention to the time of eating apples?
There are rumors [golden apples in the morning, silver apples at noon and poisoned apples at night], which means that apples are best eaten in the morning, but eating them at night is harmful to your health.
This statement makes no sense.
Whenever what eats apples, as long as he eats them, the digestive system will begin to work. As long as the digestive system itself is healthy, it can make full use of these substances.
We can decide when we eat fruits in what according to our own eating and rest rules.
What is really worth everyone’s attention is not the time to eat fruit, but their own feelings, such as eating very full in the previous meal, not feeling hungry at all, or eating before going to bed will feel a little uncomfortable in the stomach, of course, there is no need to increase this extra burden.
How to View Apple Correctly?
Since apples have so many benefits, can doctors really stay away from us one apple a day?
In fact, this statement is not very comprehensive.
For example, if one apple is used instead of dinner in order to lose weight, although it can reduce the energy intake and bring certain effects to lose weight, it will also bring about the problem of insufficient intake of some nutrients such as protein.
For example, although you eat an apple every day, your daily diet is full of big fish, big meat, high salt and high oil, so the effect of eating apples will be offset by these unhealthy diets.
Dr. Clove thinks:
No matter how good the food is, if it wants to bring benefits to health, it must be based on a reasonable and healthy diet, and the proportion of all kinds of food should be reasonable.
The proportion of apples is only 1-2 per day, not the more the better.
On the basis of a healthy diet, eating an apple every day will bring positive effects to the body, so that we can have a greater assurance that we can stay away from diseases and have a healthy body.