The Benefits of Including Apples in Your Diet

The Benefits of Including Apples in Your Diet

The apple is the “face” of the fruit. It is also the one piece of fruit that should not miss in the diet of anyone, because their benefits are immense. Get to know them the best.

“An apple a day keeps the doctor away”. This is an old proverb in the welsh language with which most of us are familiar with, but what makes this fruit so special? And why should it be an integral part of our diet?

The Benefits of Including Apples in Your Diet 1

The apple is the fruit most cultivated and consumed all over the world and is continually praised as a food of fundamental importance.

But before we know the benefits of the terms in the feed, let us know your nutritional profile.

NUTRITIONAL COMPOSITION OF THE APPLE

Red, green or yellow, apples contain properties that are essential for the well-being and therefore are also known as a quite nutritious food.

An apple with 100g, provides:

  • Energy: 52 kcal
  • Carbohydrates: 13,8 grams
  • Fiber: about 2.4 grams
  • Vitamin C: 14% of the recommended daily intake
  • Potassium: 6% of the recommended daily intake
  • Vitamin K: 5% of the recommended daily intake
  • Manganese, copper and vitamins A, E, B1, B2 and B6: Below 4% of the recommended daily intake

The apples are also a good source of polyphenols. While nutrition labels do not appear these plant compounds, they are responsible for many of the health benefits.

The Benefits of Including Apples in Your Diet 2

7 REASONS TO INCLUDE APPLES IN YOUR DIET

  1. HELP IN THE PROCESS OF WEIGHT LOSS

The first of the benefits of including apples in your diet relates to your ability to help in the process of weight loss.

This is due to the presence of fiber and water, that promote the feeling of satiety, reducing the appetite and preventing the person to feel hungry during a longer period of time.

2. IMPROVE ORAL HEALTH

This fruit powerful is also known for maintaining the oral health, assisting in the cleaning of the teeth and gums. Thanks to the malic acid naturally present in fruit, keeps the teeth white and shiny.

The apples also stimulate the secretion of saliva (a composite alkaline), which reduces the ability of the bacteria to multiply and grow in the mouth, developing cavities and other issues the oral.

3. ARE FRIENDS OF THE HEART

When you include apple in your diet is to help your heart. In fact, the apples are related to a decreased risk of developing heart-related diseases:

  • Contain soluble fiber, the type of fiber that can help reduce the levels of cholesterol in the blood.
  • Contain polyphenols, which have antioxidant effects, and many of them are concentrated in the peel. One of these polyphenols is a flavonóide that can reduce blood pressure.

The Benefits of Including Apples in Your Diet 3

  1. FACILITATE DIGESTION

The apples, being rich in fibers help in the digestive process. The regular consumption of apples ensures smooth movements of the intestine and the prevention of constipation, diarrhea, irritable bowel syndrome and other intestinal disorders.

The fiber also stimulates the release of digestive juices and stomach to ensure effective absorption of nutrients.

The apples also contain pectin, a type of fiber that acts as prebiotic. This means that it feeds the good bacteria present in the intestine.

5. HELP HAVE THE SKIN ALWAYS BE BEAUTIFUL

The powerful antioxidants present in apples neutralize the harmful effects of free radicals, which are directly linked to premature aging, wrinkles, age spots and other conditions related to age.

The apples also increase circulation, keeping the skin young and fresh; stimulate the replacement of old cells, repair the damaged and prevention of acne.

6. DRIVE THE SYSTEM IMMUNE

As we have seen in the nutritional profile, the apples are rich in vitamin C compounds and antioxidants that may have an important role in the prevention of weakness, increasing the immunity and improving the muscle tone.

Even for those who want to maintain weight or even gain, the apples should be part of the daily diet because they help detoxify the body and improve overall health.

7. INCREASE ENERGY LEVELS

The apples are a great source of energy, that is why eating an apple before a workout is one option to always consider, especially for those people who practice physical activity on a daily basis.

THE RETAIN…

As you can see in this article, the apples are a food that must “walk always near”.

The advantages of their use are many and are a food to be very practical and simple, and can not only be transported, and also inserted into a variety of snacks and snacks.

Do not forget that, the daily consumption of at least 400g of fruits and vegetables is important to get the adequate amounts of vitamins and minerals for the proper functioning of all the vital functions of your body and optimize your health.

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