Apples – Crunch Your Way to Healthy Nutrition 🍎
There’s no easier way to add a dose of nutrition to your day than by crunching on a tasty apple 🍎. You probably first experienced its delightful flavor as a baby 👶, when applesauce introduced you to real food. And now, whether it’s a Granny Smith 🍏, a McIntosh 🍎, or a Red Delicious ❤️, you think of apples as old friends 🧡. Grown throughout the world 🌍, apples are high in fiber, vitamins, minerals, and antioxidants 🍃. They’re fat-free, cholesterol-free, and low in sodium 🚫. In short, eating apples is a smart part of a healthy lifestyle 💪.
6 ways apples keep you healthy 🍏✨
Regulates your day 🕑.
You don’t have to worry about staying regular anymore. Whether your problem is visiting the bathroom too often or not often enough, apples can help 🚽.
A British researcher, Dr. D.P Burkitt, believes one of the easiest ways to prevent all sorts of illnesses, is to avoid constipation 🚫💩. He calls the diseases caused by chronic constipation “pressure diseases” 🩺. Appendicitis, diverticular diseases, hemorrhoids, hiatal hernias, and even varicose veins can all be caused by straining to pass small, hard stools 🍎.
Just one apple with its skin contains 4 to 5 grams of fiber 🍎🧵 – the most important nutrient in keeping your bowels working like a well-oiled machine ⚙️. Keeping yourself regular without relying on harmful laxatives could be as easy as replacing that afternoon snack of potato chips or cookies 🍪 with a crisp, delicious apple 🍏. And think of the calories you’ll save 🔥. The average apple has about 80 calories while a serving of chips weighs in at 150 calories and you’ll get about 200 from just a few cookies 🍪.
But that’s not all apples can do. They’re also good for diarrhea 🚫💧, thanks to an ingredient called pectin. This carbohydrate has a congealing effect in your intestines that helps firm things up and return you to normal ✅. Applesauce 🍏 is actually the best apple product for diarrhea, since it’s made without the high-fiber skin 🚫🍎. But watch out for extra sugar 🍭. Some brands of applesauce dump a truckload of sweeteners into an otherwise healthy food, and too much refined sugar could make your diarrhea worse 🚫🍬.
Keeps your body young 🎉.
By now you know antioxidants 🍇 can protect you from many of the diseases that seem to be a part of aging ⏳. In fact, so many people are taking supplements for antioxidant protection that it’s become a multibillion-dollar industry 💊. But the evidence is mounting that whole foods 🍏 can do more for you than pills 💊.
When scientists compared a 1,500-milligram vitamin C supplement 🍊 to one small apple 🍎, the results were astounding 🌟 – the antioxidant values were equal. That means a fresh apple has more than 15 times the antioxidant power 💥 of the recommended daily dose of vitamin C 🍊. And that’s just for starters. The researchers also found an ordinary apple was able to stop the growth of colon and liver cancer cells in test tubes 🧪. Unpeeled apples 🍎🍏 were especially effective. The question you need to ask yourself: Why waste money 💸 on flavorless supplements when you can get better antioxidant firepower 🔥 from a sweet, crunchy fruit 🍏?
Cuts your risk of heart disease ❤️.
Sometimes it’s hard to remember which food is good for which part of your body 🧠. The next time you pick up an apple 🍎, examine it carefully 🔍. It’s shaped a bit like a heart ❤️ – and that should help you remember apples are good for your heart ❤️.
It’s the magnesium and potassium in apples that help regulate your blood pressure 🩸 and keep your heart beating steadily 💓, and it’s the flavonoid quercetin, a naturally occurring antioxidant 🍃, that protects your artery walls from damage 🚧 and keeps your blood flowing smoothly 🚶♂️.
In fact adding flavonoid-rich foods like apples 🍎 to your diet has been scientifically confirmed to lower your risk of heart disease 💔. There’s proof of this in a study of Japanese women 🇯🇵 who ate foods high in quercetin 🥗. They were less likely to get coronary heart disease ❤️ than other women and they had lower levels of total and LDL, or bad, cholesterol 🩺.
Strikes at the heart of strokes ⚠️.
Apples are even a smart choice for helping avoid strokes 🧠. Scientists aren’t sure which ingredient in this multi-talented fruit to credit 🍇, but the connection is clear – people who regularly eat apples are less likely to have strokes than people who don’t 🚫🧠.
Protects your joints 🦵.
In areas of the world 🌍 where fruits 🍎 and vegetables 🥗 make up a large part of the diet, very few people get arthritis 🦴. Compare this to modernized countries where fruits and vegetables 🍏🍎 have been replaced with fast, processed food 🍟 and you’ll find up to 70 percent of the population suffers from some form of arthritis 🦴. Just a coincidence? Not according to nutrition experts 🥼. They link this trend in part to boron, a trace mineral many plants, including apples 🍎, absorb from the soil 🌱.
If you eat like most people, you’ll get about 1 to 2 milligrams (mg) of boron a day, mostly from non-citrus fruits 🍋, leafy vegetables 🥬, and nuts 🌰. Experts believe, however, you need anywhere from 3 to 10 mg a day to affect your risk of arthritis ❗. To boost your boron intake to this level, you’d have to eat more than nine apples 🍏🍎 a day.
This is probably an unreasonable amount for most people, but don’t despair 😊. Pair an apple 🍎 with other boron-rich foods like a few tablespoons of peanut butter 🥜 and a large handful of raisins 🍇, and you’ll not only have a delicious afternoon snack 🍎, but you’ll make your joint-saving quota of boron at the same time.
Helps you breathe deeply 🌬️. Your lungs are assaulted every day by cigarette smoke 🚬, air pollution 🌫️, pollen 🌸, and other air-borne nasties 🦠.
On top of that perhaps you suffer from asthma, emphysema, or similar lung condition 🫁. If all you want to do is take a deep breath 🌬️, then grab an apple 🍎.
A five-year study of more than 2,500 men from Wales 🇬🇧 found those who ate five or more apples per week 🗓️ were able to fill their lungs with more air than men who didn’t eat apples 🍎. Experts believe you might be getting some special protection from the antioxidant quercetin 🧅. Unfortunately, eating apples can’t reverse a lung condition you already have, but you just might add a new line of defense against further damage 🛡️.
Pantry pointers 🛒
Buy apples 🍎 that are unbruised, firm, and have good color 🌈. Take them out of their plastic bag 🛍️ and store them in your refrigerator ❄️ – loose in the produce bin or in a paper bag 🧻 is best. And since they will absorb odors 👃, keep them away from strong-smelling foods like garlic 🧄 and onions 🧅.
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