APPLES For Lose Weight
Apples are of great benefit to the digestive system. The excellent supply of pectin and malic acid both stimulate the digestive system and cleanse the digestive system by eliminating toxins from the
small intestine. Whenever you have a weak digestive system, let the apple give you strength.
The green granny smith apple steamed is ideal to assist a weak digestive system, then progress to fresh ripe apples. If you can ‘stomach’ the apple, you’re on the way to recovery and improved digestive function.
Pectin is a soluble fibre: apples contain 0.78g per 100g. Pectin slows digestion and the rise in blood sugar. As apples also have a low glycemic index (GI 36), they are an ideal food for hyperactive children or diabetics. Pectin also reduces the amount of cholesterol produced by the liver and pectin may lower blood cholesterol levels and the risk of heart disease. Pectin is especially concentrated in the apple peel. Pectin removes toxins from the digestive tract by supplying a substance called galacturonic acid. Pectin promotes proper protein digestion, as it prevents digested proteins in the small intestine from spoiling.
The malic acid content of apples prevents liver disorders and promotes better digestion, plus the alkaline elements increase the flow of saliva, for carbohydrate digestion.
Red apples contain anthocyanins which are powerful antioxidants, and in addition, all apples
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contain flavonoids such as catechins and quercetin which increase the antioxidant qualities of the fruit. One study showed a decrease in mental deterioration due to the flavonoids and another study stated flavonoids protect against the effects of tobacco carcinogens in cases of bladder cancer.
Apples, the richest fruit source of the flavonoid quercetin, were found to protect against lung cancer and reduce the risk of thrombiotic strokes. The bioavailability of quercetin in apples is amongst the best, and even a day after eating an apple, the level of quercetin in the blood was still considered effective. A National Cancer Institute report stated that quercetin helps to prevent the growth of prostate cancer cells.
Research has shown that the phytochemicals in the apple skin restrict the growth of colon cancer cells by 43%; however, as the average consumption of apples is one apple every five days, don’t expect great results unless you eat an apple a day! Other apple research discovered benefits such as: reduced type 2 diabetes, reduced incidence of asthma and reduction of cholesterol with apples and apple juice, due to the supply of phytonutrients.
A study at the University of California showed that having two apples a day, or apple juice, reduced the oxidation of cholesterol and the build-up of arterial plaque. The risk from pulmonary disease in smokers was also reduced by half.
Apples also provide potassium (110mg), vitamin A (90mg) and trace amounts of B1, B2 and B3, plus biotin, folate, vitamin C and vitamin E (0.71mg).
The apple is the ‘queen of hearts’ and if you have an apple a day, who knows what else may stay away! Keep red and golden delicious apples in the fridge for a cool, crisp crunch and try an apple and pineapple juice soon.
NOTE: d.v. refers to the daily value for women 25-50 years, refer to RDI chart for adult male and child values.
GLYCEMIC CALORIES – total: 365 kcal. per 100 grams
INDEX: 56 Calories from: Carb: 300 Protein: 26 Fat: 39