This fruit prevents heart attack, diabetes and helps you lose weight: Harvard recommends it

In accordance with European Health Study in Spain in 2020 64% men And 71% women they claimed to consume fresh fruits daily, not counting, in this case, juices. On the other side of the scales only 2% men And 1.5% women They promised not to use it never.

Many of them causes for this purpose: they strengthen the body, hydrate us and are full of nutrients. However, one of them stands out from the rest: according to Harvard University, apples They have a significant impact on our health due to their high content fiber And in phytochemicals such as quercetin, catechin, chlorogenic acid and anthocyanins, as well as Vitamin C

.

Let us mention some of them, in particular quercetin And pectinthe first has antioxidant and anti-inflammatory effects, and the second influences when it comes to lower cholesterol levels “bad” in addition to the fact that they play a vital role in prevention of chronic diseases for example, some types of cancer.

According to various studies from a prestigious American university, long-term consumption of apples may have specific benefits on public health.

Prevent type 2 diabetes

He antioxidant effect The flavonoids in apples may protect pancreatic cells from damage, which may help prevent type 2 diabetes. This was demonstrated in an epidemiological study of 38,000 women: those who ate one or more apples per day had a 28% lower risk of developing this type of diabetes than those who did not consume them.

weight control

fibers in apples are slowly digested, they can help promote Feeling full

and control appetite, ideal for those seeking lose weight. Researchers demonstrated this after three observational studies of 133,468 men and women over 24 years. These studies also highlighted pears as a high-fiber, low-glycemic-load fruit that helps with weight loss.

Prevention of cancer cells

phytochemicals And fiber apples have antioxidant effects that can protect cellular DNA oxidative damage, a precursor to cancer. Although human studies show mixed results, there is a link between increasing apple consumption And less risk some types of cancer such as:

• Lungs’ cancer
• Colon cancer
• Digestive tract cancer

Avoid Cardiovascular Diseases

Animal studies indicate that phytochemicals present in apple peels and associated with pectin fibers may protect against free radical damage, which are unstable molecules formed during the metabolism of cells in the heart and blood vessels. Likewise, these phytochemicals They have the effect of lowering cholesterol levels.

From my side, research In humans, they have shown mixed results, particularly in a study of more than 66,000 American women, which found no difference in the incidence of cardiovascular disease; and at the other end another of 75,000 Swedish men and women over 10 years of age, where it was concluded that the more apples consumed, the lower the risk of heart attack.