There’s an old saying that eating an apple a day keeps the doctor away. In other words, apples are incredibly beneficial for our health. They’re a fruit that stores well, so they can be purchased and eaten throughout the year, making them a top choice for maintaining health. But is there truth to the saying that an apple in the morning is worth its weight in gold?
Is a morning apple worth its weight in gold?
The dietary fiber in apples aids bowel movement, making it effective for weight loss and keeping you full, thus preventing overeating at lunch. Numerous studies have shown that people who consume sufficient dietary fiber have significantly lower body weights than those who don’t. Furthermore, the water-soluble dietary fiber ‘pectin’ increases the viscosity of stomach acid and expels bad cholesterol from the body, suppressing sudden blood pressure rises.
Eating it at night is a no-no
When consumed in excess late at night, the dietary fiber in apples can stimulate bowel movement and thus hinder digestion, producing a lot of gas that interferes with a good night’s sleep. It’s best to avoid eating an apple two hours before bedtime, and due to its acidic components, it can cause heartburn, so people with weak stomachs should gradually increase their consumption.
A bit high in calories
Apples have a slightly higher calorie count than other fruits, with approximately 57 calories per 100g. One apple is about 140 calories, so if you eat two at once, it’s similar to the calorie count of a bowl of rice. Apples are more than 85% water and contain no cholesterol. They also contain calcium, iron, magnesium, potassium, and dietary fiber and are rich in vitamins. Though in small quantities, they also have protein.
It should be firm and have color up to the stem
Holding a good apple feels firm and heavy, and its color spreads evenly up to the stem. A fresh apple has a stem with a bluish tint that stays firmly attached. If the stem wilts and breaks easily, someone harvested the apple long ago. Recently, with the increase in single-person households, smaller, tasty apple varieties have been developed.
Why apples are good for fine dust
On days when fine dust is severe, why not consistently consume apples instead of pork belly? Apples contain a substance called ‘quercetin.’ According to data from the National Cancer Center, quercetin protects the lungs from various air pollutants and smoking and has been reported to inhibit the growth of bronchial cancer. It also prevents influenza, hepatitis B and C due to its antiviral effects.
It’s essential to eat the peel
To eat apples healthily enough to avoid seeing a doctor, you must eat the ‘whole’ apple, including the peel. This is because the peel contains more antioxidant components and vitamins. The peel and nearby flesh of the apple are concentrated with fiber, vitamin C, vitamin A, and other nutrients. The representative antioxidant component, polyphenol, is more than three times, and flavonoids are more than eight times more than in the flesh.
Prevention of cardiovascular and heart diseases
The potassium in apples helps to excrete sodium from the body, and the high soluble fiber content reduces bad cholesterol. It also contains flavonoids, which lower blood pressure. Not only that, but the epicatechin in apples also reduces the incidence of stroke. It also reduces LDL cholesterol levels and has antioxidant effects, so it’s undeniably a food that significantly helps vascular health.
It helps the respiratory system
The reason why apples help the respiratory system is because the antioxidants in apples help the lungs. Eating apples regularly can help improve and prevent symptoms if you have a respiratory disorder. It also reduces the incidence of lung cancer by up to 44%, so eating one a day is as good as expensive medicine.
How to prevent browning when making juice
When you peel an apple, the color changes quickly; the same happens when you grind it into juice. This is because the amount of air introduced varies with the rotation speed when making juice, and oxidation is accelerated, destroying nutrients. Typically, the faster the rotation speed, the more air is introduced, and the more friction heat is generated. If the color of the juice changes, it means that nutrients have been destroyed. To prevent this browning, choose a ‘slow squeezing’ method that hardly allows air to enter. The slow-squeezing process is less likely to destroy heat-sensitive vitamins, enzymes, and phytochemicals, making it suitable for fruit juice.
Precautions when eating apples
Although you can eat an apple peel, be careful not to eat the seeds. Apple seeds contain a substance called ‘amygdalin,’ which, although in tiny amounts, secretes toxins when it comes into contact with the digestive system. If you’re worried about residual pesticides, you should wash it thoroughly. Soak it in water for about 2 minutes, then rinse it in fresh water for 30 seconds, clean it thoroughly, rinse it under running water, and then eat it.
By. Jeon Shin Young (press@daily.co.kr)
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