Have you ever wondered if indulging in the crisp, juicy sweetness of apples could be a secret to reaching greater heights? In this forthcoming article by Debametulam.com, we embark on a journey to uncover the intriguing relationship between apple consumption and height growth, delving deep into the health benefits that these delectable fruits might offer.
Exploring the Nutritional Bounty of Apples
Let’s start by dissecting the nutritional composition of apples, breaking down the elements that make them a potential elixir for growth.
Per 100-gram, whole, unpeeled apple, here’s what you get:
- Calories: 52
- Water Content: A whopping 86%
- Protein: 0.3 grams
- Carbohydrates: 13.8 grams
- Natural Sugars: 10.4 grams
- Dietary Fiber: 2.4 grams
- Fat: A mere 0.2 grams
At first glance, it’s evident that apples are rich in water and carbs. Surprisingly, they contain 10.4 grams of sugar, but it’s important to note that these sugars are primarily of the simple variety, including sucrose, fructose, and glucose.
However, the true magic lies in their glycemic index (GI), a key factor in assessing how foods impact blood sugar levels after consumption. Apples, despite their carbohydrate and sugar content, boast a low GI. This index measures the potential for blood sugar spikes, and when it’s low, it signals a host of health benefits. This is where apples truly shine, thanks to their high polyphenol and fiber content – attributes often found in foods with low GI values.
Apples are an excellent source of fiber. One medium-sized fruit (100 grams) provides 4 grams of fiber, which is about 17% of the recommended daily intake. The fiber of apples is insoluble as well as soluble fiber called pectin.
Apples are full of vitamins and minerals. They are also a rich source of vitamin C for the body. Vitamin C is a common antioxidant found in fruit.
Apples are rich in antioxidant phytochemicals, such as:
Quercetin is a nutrient found in many plant foods with anti-inflammatory, anti-cancer, and anti-depressant effects.
Catechin is a natural antioxidant. Catechin is also found in green tea in significant amounts, which can improve muscle and brain function.
Chlorine acid can help lower blood sugar and help you lose weight. Eating apples can help reduce your daily calorie intake and support long-term weight loss.
How does eating apples affect height?
Apples are not only good for health but also can help children increase height. In a medium-sized apple, there are only 95 calories but full of vitamins and minerals such as Vitamin C potassium, vitamin C, carbohydrates, fiber, so it is considered a beneficial food for height growth. Mothers can encourage children to eat apples directly and squeeze the juice and then feed them.
Some other health benefits of apples
Let’s find out with Debametulam.com the advantages of eating apples to improve health.
Help lose weight
Apples contain a lot of water and fiber. According to one study, study participants who consumed apples before a meal felt more satisfied than those who didn’t, resulting in their meal containing 200 fewer calories than those who didn’t. In a second 10-week study involving obese 50-year-old women, participants who consumed apples lost an average of 1 kg in weight and consumed fewer calories than those who consumed nutrients and nutrients. similar fiber.
Researchers have found that the advantages of apples help in weight loss. They can help fill you up thanks to their fiber and nutrient content. In addition, certain natural substances found in apples can aid in weight loss. In another study, apple consumption also reduced levels of “bad” LDL cholesterol, triglycerides, as well as total cholesterol.
Reduce stomach damage
A class of pain relievers called nonsteroidal anti-inflammatory drugs (NSAIDs) can damage the lining of the stomach. Studies conducted in test tubes and rats indicate that apple extract can help protect stomach cells from NSAID-induced damage.
It is believed that two plant compounds found in apples called chlorogenic acid and catechin are responsible for protecting the stomach lining. But, this must be confirmed by human research.
Control blood sugar
According to studies, the effects of apples can reduce the risk of developing type 2 diabetes by up to 28%. That may be because the polyphenols found in apples can help prevent the destruction of beta cells in the pancreas.
The beta cells of the pancreas are involved in the production of insulin throughout the body. They are often damaged in patients with type 2 diabetes.
Fight Asthma
The advantage of apples is that they contain many antioxidants. They can protect your lungs from oxidative damage. A study of 68,000 women found that those who ate the most apples had a lower risk of asthma.
The effect of apple in fighting allergic reactions and asthma thanks to its peel. Apple peels are a source of the flavonoid quercetin that may aid in regulating the immune system and reducing inflammation.
Support for the heart
The effects of apple juice may reduce the risk of developing heart disease. This is because apples are rich in soluble fiber. This type of fiber can help lower blood cholesterol levels. In addition, it contains antioxidant polyphenols. One of them is the flavonoid epicatechin, which helps lower blood pressure.
Studies have shown that high levels of flavonoids reduce the risk of stroke by up to 20%. Flavonoids may help prevent heart disease by lowering blood pressure, lowering LDL cholesterol, and being an antioxidant.
Another study that compared the benefits to the body of daily apples with statins, a cholesterol-lowering drug – found that apples were as effective as drugs. However, more research is needed to verify this claim.
Cancer Prevention
Test-tube studies have suggested that plant compounds found in apples may reduce the risk of cancer. One study of women found that eating apples was associated with a lower mortality rate. The reason is because apples contain antioxidant and anti-inflammatory properties, which is an important possibility in preventing cancer.
Protect the brain
Much of the research has focused on the flesh and skin of apples. Apple juice can aid in mental decline due to aging. In animal studies, apple juice reduced harmful reactive oxygen species (ROS) in the brain and slowed mental decline.
Apple juice is a great way to control acetylcholine. It is a neurotransmitter that is prone to degradation as we advance in our years. Levels of acetylcholine are associated with Alzheimer’s disease. .
Supports gut bacteria
Apples contain pectin. This type of fiber acts as a prebiotic and helps feed beneficial bacteria from food in the gut. The small intestine is not able to absorb fiber during digestion. This is why fiber is transported into the colon, where it promotes the growth of beneficial bacteria. In addition, it helps the body absorb other beneficial substances.
Some research suggests this may be the reason apples can help fight overweight as well as type 2 diabetes and heart disease.
