One Apple A Day A Million Benefits, Myth Or Fact?

JAKARTA - Apples, many people's favorite fruit, are not just sweet and crunchy snacks. Behind its fresh skin stored fiber, antioxidants, and various bioactive compounds that can nourish the heart, improve digestion, and even maintain brain function.

In today's fast lifestyle, it doesn't hurt if you dig deeper. What really happens when you make apples part of your daily routine?

Launching,Health, October 2, apple skin contains polyphenols and fiber that work together to support the health of cardiovascular systems. Research shows that apple consumption regularly relates to reduced risk of high cholesterol and blood pressure. In fact, people who eat small apples every day are reported to have a 25 percent lower chance to die from heart disease.

Apples are rich in pektin, soluble fiber that absorbs water in the digestive system, so that it can help form softer feces and facilitate the bowel movements process. In addition, pektin serves as a prebiotic that supports the growth of good bacteria in the intestines.

Although low in calories, apples contain high amounts of water and fiber, so they can give a feeling of fullness longer and help control calorie intake. In a study, consumption of high fiber fruit and vegetables, including apples, is associated with a decrease in average weight of 1.24 pounds (about 0.56 kg) over a certain period of time.

Meta-analytical studies show that people who consume two whole servings of fruit such as apples per day have a 36 percent lower risk of developing type 2 diabetes than those who are less than half a serving. flavonoid content such as minersetins in apples plays a role in increasing insulin sensitivity and reducing blood sugar spikes.

As an antioxidant fruit, apples help neutralize free radicals, namely compounds that can damage cells and trigger the growth of cancer cells. Fiber in apples is also associated with a reduced risk of colorectal cancer. However, it should be noted that there is not a single food that can completely prevent cancer.

Antioxidants in apples, particularly minersetins, have the potential to protect neurons from oxidative damage related to brain aging, including the risk of Alzheimer's. However, further research on humans is still needed to ensure this effect.

One medium-sized apple with a skin contains about 95 calories, 4.4 grams fiber, and 86 percent water content. In addition, apples also account for about 9 percent of the daily Adequacy Rate (AKH) of vitamin C, which is useful in strengthening the immune system and supporting collagen production.

Although apples are relatively safe for daily consumption, some people can experience bloating or gas, especially because of FODMAP content such as fructosa and seorbitol. For people with allergies to the birich pollen, there is a possibility of a cross reaction to apples.

In addition, apple seeds contain cyanide compounds in small form, but the amount is so small that it is not dangerous to swallow without getting swallowed. Consumption of apples every day can be a small step but has a big impact on body health as a whole. Starting from maintaining heart health to supporting brain function, the benefits of making apples a smart choice in the midst of a modern lifestyle.

But like all nutritional intake, balance and variety are still important. So, while enjoying the sweet wrinkles and crunchy apples, let's keep the diet balanced and the lifestyle active.