An apple a day: 4 important benefits proven by science

'An apple a day keeps the doctor away' - this familiar saying turns out to have a lot of scientific basis. Apples are a rich source of nutrients, rich in fiber, vitamins, antioxidants, and many minerals such as potassium, magnesium, and calcium.

Research shows that eating an apple a day can help improve overall health and prevent many chronic diseases.

Apples are rich in vitamin C, vitamin E, polyphenols and flavonoids - antioxidants that can neutralize free radicals, reduce the risk of cell damage, thereby limiting the risk of many chronic diseases.

Compounds in apples, especially ursolic acid, have the ability to improve blood circulation, reduce inflammation and support heart and brain health. This may help reduce the risk of type 2 diabetes, atherosclerosis and Alzheimer's.

Research shows that polyphenols in apples may help prevent cancer cell proliferation.

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Here are the 4 most important benefits of regularly eating apples, according to the health news site Healthline .

Reduce the risk of cancer

Research suggests that polyphenols in apples may help prevent cancer cell growth. A 2021 review supports the role of apples in cancer prevention.

Further studies may also determine the bioavailability of apples in humans. Some studies have shown that regular apple consumption may reduce the risk of lung, stomach, oral, colorectal, and esophageal cancers. This effect is attributed to the antioxidants and fiber in apples, which protect DNA from damage and optimize gut microbiota.

Good for the heart

Research has found that eating 100 - 150g of apples a day (equivalent to 1 medium-sized apple) helps reduce the risk of heart disease and high blood pressure.

The fiber and polyphenols in apples help lower bad cholesterol levels, which in turn reduces the risk of atherosclerosis, stroke, and heart disease. Some polyphenols may help lower blood pressure. Studies also show that consuming more flavonoids (the largest subgroup of polyphenols, accounting for about 60%) also reduces the risk of stroke.

Prevent diabetes

Apples, especially when eaten with the skin, help slow digestion, stabilize blood sugar, and reduce blood fats. Regular apple consumption also reduces the risk of diabetes. A 2019 review found that eating apples may reduce the risk of type 2 diabetes.

This beneficial effect may be due to the high polyphenol quercetin content in apples.

May help protect the brain

Quercetin in apples may protect the brain from damage caused by oxidative stress.

A review of 14 studies found that quercetin may have some Alzheimer's disease preventive properties.

In addition, regularly eating apples also helps improve digestion and lose weight thanks to the fiber content, protects the skin, anti-aging and hydrates the body.

Note when eating apples

Experts recommend eating apples with the skin on, to get the most fiber and antioxidants. Be sure to wash the apples thoroughly, avoiding apple seeds because they contain small amounts of cyanide - which can be harmful if eaten in large amounts, according to Healthline .

Source: https://thanhnien.vn/moi-ngay-1-qua-tao-4-tac-dung-quan-trong-duoc-khoa-hoc-chung-minh-185250913232028824.htm