prevents heart attack, diabetes and promotes weight loss

We already knew that Princess Leonor of Spain usually eats fruit for dessert, although not just anyone. He has one that is his favorite: a food rich in antioxidants, fiber and vitamins that helps improve metabolism.

This fruit is considered a very complete food for its nutritional value, It provides potassium, vitamin C, fibers such as pectin and hemicellulose, and is also antioxidant, antidiabetic, anxiolytic, anti-inflammatory, neuroprotective, digestive and cardioprotective.

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Now, the prestigious Harvard University comes to explain the benefits of apples, as a way to scientifically corroborate the natural health properties of certain foods.

The fruit that Harvard recommends: prevents heart attack, diabetes and promotes weight loss

Apples are certainly popular and are among the three most produced fruits worldwide. They are easy to store and transport and, as a result, are generally available year-round in Argentina.

According to research from Harvard University, apples, one of the most popular and widely produced fruits in the world, could have a significant effect on our health.

A medium serving of apple, which is equivalent to approximately 95 calories, offers an impressive range of nutrients:

• 🍏 0 grams of fat
• 🍎 1 gram of protein
• 🍏 25 grams of carbohydrates
• 🍎 19 grams of natural sugar
• 🍏 3 grams of fiber

But beyond their basic nutritional profile, apples are rich in fiber (both insoluble and soluble), phytochemicals such as quercetin, catechin, chlorogenic acid and anthocyanin, as well as vitamin C.

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Health benefits of apples, according to Harvard

• Cardiovascular disease

Animal research cited by Harvard University suggests that the phytochemicals present in apple peel, combined with the fiber pectin, may protect against free radical damage to the heart and blood vessels, in addition to having blood-lowering effects. cholesterol. Human studies have shown mixed results, but a review of clinical trials noted improvements in cardiovascular parameters with the intake of whole fresh apples or dried apples, although not with apple juice.

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The antioxidant effect of flavonoids in apples can protect pancreas cells from damage, which could help prevent type 2 diabetes. An epidemiological study suggests a beneficial relationship between apple consumption and the risk of developing this disease.

The phytochemicals and fiber in apples have antioxidant effects that can protect cellular DNA from oxidative damage, a precursor to cancer. Although human studies show mixed results, there is evidence to suggest an association between higher apple consumption and a lower risk of certain types of cancer, such as lung, colon, and digestive tract cancer.

Apples can be a tasty and nutritious addition to our daily diet, with the potential to provide a number of health benefits. However, it is important to remember that no food is a panacea, and a balanced and varied diet is key to maintaining good long-term health.

Other health benefits of apples

Other medical and scientific studies add other health benefits of eating apples. Among them are:

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• Fiber source. Apples are rich in fiber, both insoluble and soluble. Fiber helps promote digestive health by preventing constipation and maintaining a healthy intestinal tract.
• Cholesterol control. The soluble fiber present in apples, especially pectin, can help reduce levels of LDL cholesterol (“bad cholesterol”) in the blood, which in turn can reduce the risk of cardiovascular disease.
• Weightloss. Due to their high fiber and water content and low calorie density, apples can help promote feelings of satiety and control appetite, which can be helpful for those looking to lose weight.
• Lung health. Scientific studies have linked the consumption of apples with a lower risk of developing respiratory diseases, such as asthma, due to the phytochemicals present in the fruit.

It is preferable to consume them fresh and whole.

To obtain the maximum benefit from apples, it is preferable to consume them fresh and whole. Apple skin contains most of the nutrients, and throwing it away means losing a good portion of the fiber and most of the flavonoids.

Processes such as dehydrating or drying apples remove vitamin C, which is mainly concentrated in the pulp, and often add additional sugar, increasing calories. Even clear apple juice, when filtered and pasteurized, loses most of its flavonoids and fiber.