An apple a day: 4 important benefits scientifically proven.

"An apple a day keeps the doctor away" - this familiar saying actually has a lot of scientific basis. Apples are a rich source of nutrients, high in fiber, vitamins, antioxidants, and many minerals such as potassium, magnesium, and calcium.

Studies show that eating one 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, and thus limit the risk of many chronic diseases.

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

Research suggests that polyphenols in apples may help prevent the proliferation of cancer cells.

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

Reduce the risk of cancer.

Research suggests that polyphenols in apples may help prevent the proliferation of cancer cells. A 2021 review supports the effectiveness of apples in preventing cancer.

Further studies may also determine the bioavailability of apples in humans. Some studies suggest that eating apples regularly may reduce the risk of lung, stomach, oral, colorectal, and esophageal cancers. This effect is attributed to the antioxidants and fiber in apples, which help protect DNA from damage and optimize the gut microbiome.

Good for cardiovascular health.

Studies have found that eating 100-150g of apples a day (equivalent to one 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, thereby reducing the risk of atherosclerosis, stroke, and heart disease. Some polyphenols may also help lower blood pressure. Studies have also shown that consuming more flavonoids (the largest subgroup of polyphenols, accounting for about 60%) also reduces the risk of stroke.

Preventing diabetes

Apples, especially when eaten with the peel, help slow digestion, stabilize blood sugar, and lower blood fat. Eating apples regularly 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 content of the polyphenol quercetin in apples.

It may help protect the brain.

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

A review of 14 studies suggests that quercetin may have some preventative properties against Alzheimer's disease.

In addition, regularly eating apples can improve digestion and aid weight loss thanks to their fiber content, protect the skin, fight aging, and hydrate the body.

Things to note when eating apples

Experts recommend eating apples with the peel on to maximize fiber and antioxidants. It's important to wash apples thoroughly and avoid the seeds, as they contain small amounts of cyanide, which can be harmful if consumed in large quantities, according to Healthline .

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