Interesting research results published in the American Journal of Clinical Nutrition show that eating two whole apples daily helps:

  • lower cholesterol,

  • reduce the risk of heart attack,

  • reduce the risk of stroke.

The same study shows that for such a positive effect on the body, you need to eat exactly two apples, and not drink apple juice.

In a study involving 40 people, half of the participants ate two apples every day for eight weeks, while the other group drank an apple juice drink that contained the same amount of sugar as two apples.

Both groups avoided any changes in their diet, exercise regimen, medications, and other lifestyle factors, and recorded everything they ate and drank during this period.

After a break of several weeks, the groups switched places and the experiment continued for another eight weeks.

This type of study is called a crossover trial and helps researchers compare the results of different methods on the same person, rather than comparing two different people.

An experiment found that when people consumed whole apples instead of apple juice, their blood cholesterol levels were lower.

As a result of the experiment, the researchers came to the conclusion that compounds contained in whole apples play an important role in strengthening heart health.

Fiber, polyphenols and antioxidants contained in whole apples have a positive effect on the body.

Apples are high in pectin, a specific type of dietary fiber that affects our fat metabolism.

Pectin, along with other types of fiber, is a good food source for the beneficial bacteria in the human gut, known as the microbiome.

In addition, apples are rich in vitamins A, C, B1, B2, PP and E, as well as magnesium, phosphorus, iodine, iron, selenium, potassium, calcium, and zinc.

One of the beneficial properties of apples is the reduction of the risk of developing type II diabetes, which is explained by the presence of polyphenolic antioxidants - quercetin and floridin in the fruit.

The anti-inflammatory substance quercetin helps with insulin resistance, which is the main factor in the development of diabetes.

It is also believed that phloridzin reduces the absorption of sugar in the intestine and thereby lowers its level in the blood.

Apple skin contains the antioxidant quercetin, which helps regulate the immune system and reduces inflammation.

Quercetin may have a positive effect in the treatment of allergic inflammatory diseases such as asthma and sinusitis.

Quercetin's antioxidant effects may protect the brain and nerves from oxidative damage and help prevent injuries that can lead to brain diseases such as Alzheimer's and dementia.

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