Table of contentsApples reduce the risk of diseaseApples help lose weightApples and apple juice prevent lung diseasesApples and apple juice protect the liverApples and juice of apples are good for the intestineApples and apple juice protect the brain Healthy apples and fructoseOld varieties of apples are healthierApples are so common that you don't even worry about whether they are really as healthy as suggested the saying “An apple a day keeps the doctor away”. At the same time, apples are largely underestimated. Superfoods around the world seem to be better and more beneficial than apple. But that's not the case. A fresh apple from local orchards, perhaps even an old variety of apple, has amazing healing effects on the body. And if you don't like eating whole apples, then make yourself some apple juice! Say no to plagiarism. Get a tailor-made essay on "Why violent video games should not be banned"?Get the original essayApples reduce the risk of diseaseMany scientific studies repeatedly confirm that a diet rich in fruits and vegetables can significantly reduce the risk of disease. risk of chronic disease. The reason for this preventive effect of fruits and vegetables lies in the high content of phytochemicals (phytochemicals). These include, for example, polyphenols, flavonoids and carotenoids. In the apple, these are these z groups. Quercetin, catechin, kaempferol, hesperetin, myricetin and phloridzin - all powerful antioxidants with anti-inflammatory effects. It's no wonder that epidemiological studies consistently show associations between apple consumption and reduced risk of cancer, asthma, diabetes, and cardiovascular disorders. Yes, the latter substance - phloridzin - appears to protect against loss of bone density, as early studies have shown and can thus make an important contribution to the prevention of osteoporosis. However, the composition of active substances varies considerably depending on the type of apple. (see also below “Which apple variety is best”). Additionally, the composition changes during the ripening process, so unripe apples provide plant compounds other than ripe ones. Storage also has an impact on phytochemical content, although less than processing into compote, applesauce or cooked juice. Apples should therefore never be cooked. Apples and their health benefitsApples should be on the menu every day, especially during the autumn harvest season: they help lose weight, prevent asthma, protect against cancer, cleanse the liver, restore the intestinal flora and are good for the brain - just a small selection of all to present the positive effects of apples. Apples Help Lose Weight When it comes to losing weight, you should definitely give preference to any apples. They help you lose weight better than apple juice. Eat a medium apple as an appetizer about 15 minutes before the main meal. The effect is not huge, but it certainly contributes to the success of your customers. You save - you discovered - at least 60 kcal. In the corresponding study, those tested ate 15% less of the main meal after the apple appetizer. Since the meals in this study contained approximately 1,240 kcal, this was 186 kcal, which was less consumed. From these, we now subtract the calories from the apple (in the present study it was 120 kcal), so that the mentioned 60 kcal remains. Processed forms of apple (must and juice) do not havedid not produce comparable results in this study. In a Brazilian study described in the March 2003 issue of Nutrition, consuming apples (and pears, too) was also found to lead to weight loss in overweight people. 400 women were divided into three groups. One group ate a portion of oatmeal cookies three times a day in addition to normal meals (one would expect an effect due to the fibers typical of oats), the second an apple three times a day and the third an apple three times a day. pear for 12 weeks each. The apple and pear groups lost 1.2 kilograms each, the oatmeal cookie group did not decrease. Both fruit groups also had healthier blood sugar levels after the 12 weeks than the oatmeal cookie group. Apples and apple juice prevent lung diseases. A person who regularly eats apples or drinks apple juice is less likely to have asthma, according to a Finnish study of 10,000 men. and women in 2002. The high flavonoid content of apples strengthens lung function and thus reduces the susceptibility to asthma and many other lungs - as well as heart disease. The study showed that the more quercetin (one of the flavonoids in apple) a person consumed, the lower the mortality from heart disease. Quercetin also reduces the risk of developing lung cancer and type 2 diabetes, while reducing the risk of stroke if the food contains a lot of kaempferol, naringenin and hesperetin - all flavonoids also present in the apple. Something similar was found in an Australian study of 1,600 adults. Those who ate a lot of apples and pears did not suffer from asthma as often and had stronger bronchial tubes. Apples and apple juice protect the liver Apples and naturally cloudy apple juice are a kind of protective elixir for the liver. According to a study from March 2015, it is probably the polyphenols in apples (oligomeric procyanidins) which have a strong chemopreventive effect and can therefore protect against hepatotoxic chemicals. Other studies have shown that apple polyphenols can protect against oxidative stress and therefore the mitochondria (the powerhouses of our cells) against damage. Apple polyphenols also do this when, for example, one takes painkillers that would normally damage cells in the liver and intestines. One such painkiller is indomethacin. Apples may protect the liver and intestines from this medication, depending on the dose of the medication and the amount of apples. At the same time, apples help the intestinal flora maintain a healthy balance, which relieves the liver. On the other hand, in the case of a diseased intestine, the digestive process is slow and many toxic substances develop in the intestine, which now reach the liver via the blood to be detoxified. Rehabilitation of the intestine is therefore always one of the first steps if one wants to do good for the liver - and apples or apple juice seem to help. Apples and apple juice are good for the intestineL The described influence of apples on the intestine is, according to some scientists, one of the main reasons why apples have such good effects on health. They therefore believe that apples have a positive effect on their health because they help to restore the intestinal flora. Because the intestinal flora is known to be the place where most of the immune system is located. When the immune system is strong and the intestines are healthy, virtually no disease can develop. What makesthe gut-friendly apple is probably the combination of flavonoids, polyphenols and fiber (pectin). Studies show that eating an apple increases the amount of short-chain fatty acids in the gut, indicating that gut bacteria convert the apple's fiber into these fatty acids. On the one hand, apples provide food for the intestinal flora and on the other hand. on the other hand, they ensure good regeneration and care of the intestinal mucosa, because the resulting short-chain fatty acids are used by the cells of the intestinal mucosa as energy suppliers. Apples and Apple Juice Keep the Brain HealthyThose who enjoy drinking naturally cloudy apple juice (daily) may also reduce their risk of developing Alzheimer's disease. Because apple juice must inhibit - so researchers declared in 2009 in the journal Alzheimer's Disease - the formation of beta-amyloid in the brain. Beta-amyloids are these deposits also called “senile plaque” and associated with dementia. And even if Alzheimer's disease is already diagnosed, apples and apple juice should be part of the diet. In this case, according to a study from June 2010, regular consumption of apples can improve the behavior of patients. The University of Massachusetts-Lowell, in the United States, found that daily consumption of a quarter of apple cider (divided into two servings and drunk for four weeks) in people with moderate to severe Alzheimer's disease improves their behavior and mental health by almost 30%. Fears, nervousness and delusions have particularly improved. Apples and FructoseApples are considered very high fructose fruits - and fructose is not as good for your health, as we have described here and here. But the example of the apple shows once again very well that a substance is not bad in itself, but what matters is in what form and, of course, in what quantity it is taken. If you take fructose in concentrated and isolated form on soft foods, drinks, fruit juices from concentrate or sweets, then it can be quite harmful. By consuming the natural fruit or its natural juice, on the other hand, this harmful effect does not appear. The cocktail of all the other substances, which are very healthy, prevents fructose from being harmful. On the contrary. It may even be that fructose has a beneficial effect here. Of course, you shouldn't live on apple juice alone and drink liters of it. In these studies, subjects never consumed more than 250 ml of high quality apple juice per day and, despite this small amount, had a very positive impact. There are thousands of varieties of apples - old and brand new. The new ones are often huge, impeccable and stay in the supermarket for weeks. Their taste is generally sweet and mild, often bland. The old varieties still taste like an apple: aromatic, spicy and sweet and sour, sometimes also tart or lemony. They thrive less in orchards than in good old orchards. They require fewer pesticides (if any) and are more resistant to disease. Their performance is less calculable, there are good years and less good years. It is often said that new breeds are richer in vitamin C. For example, the Braeburn contains 20 mg of vitamin C per 100 g, while a “normal” apple only provides 12 mg of vitamin C. As if vitamin C was the measure of all things or apples. If you want to get vitamin C, you think less about apples. You eat citrus fruits (50 mg of vitamin C), broccoli (115 mg), cauliflower (70 mg), red pepper (120 mg), kohlrabi (60 mg) and many other vegetables and salads, but not.