Saturday, July 4, 2020

Are diet sodas bad for you?


Diet soda leads to weight gain, Is it true?

  • The artificial sweetener in soda 

diet soda  Researchers analyzed data from several studies, they say the artificial sweetener in soda may actually throw off the body's ability to know how many calories it needs, which then could lead to overeating. There's nothing in life that's free right? - So, diet sodas aren't as good as water, they're certainly lower calorie than regular soda, so it has that advantage but it turns out that those diet sweeteners aren't as harmless as we might think they are. for years we've thought this process of the goodness that comes from the good tasting sodas that are only one or no calories, but it actually does something a little funky to the body.

 There's some evidence that we have receptors in our stomach and the rest of our intestine that can sense these sweetness receptors and these artificial sugars, they go down there and they can stimulate other hormones in our gut to cause other problems metabolically in our body, like heart disease and diabetes. For quenching the thirst still goes back to the water.

water still one of the best ways to solve that problem, - water doesn't have anything unnatural in it, generally speaking. It's full of some types of important minor electrolytes and it's just better for replacing what we lose. It's best to think about sodas like candy. If you wouldn't have candy with every meal, you probably won't have a soda with every meal. As a single treat, it's not a tremendous number of calories and it could be quite gratifying, but to have them every day or multiple times a day, it's probably not the right thing. - And that what's happened with a lot of people, I know it happened with me, and I've tried to cut back, but you use diet soda as your only form of drinking because you think you're getting that caloric benefit, but in reality that's not the case. - Yeah, it's not really that great for you.

 There are other things besides the sweeteners in soda that aren't that great for you? There's a lot of phosphorous and that can cause problems with calcium metabolism, especially in women who are a little low in calcium, to begin with, on average. And so, we just want to be careful about what we put in our bodies. Staying hydrated in this heat, obviously very important, but just try to choose things that are just not quite as unnatural as diet soda.

How much diet soda is safe?

  In the early 1960s, a new kind of beverage took the stage. this was diet soda and it was awesome. With fewer calories and less sugar diet, soda promised to be a healthier alternative to regular soda. But, like most promises in life that sound too good to be true, it probably is. Can you tell the difference between a glass of regular and diet soda? You can’t. neither your body can and that's where the trouble starts. Until recently, everything we ate contained some amount of calories. When we ate something sweet, the brain sent signals to our pancreas, which started producing insulin that stored the sugar molecules in our cells for energy. So, when we drink diet soda, the sweetness tricks our body into thinking it's real sugar but when those energy-packed calories don't arrive the insulin has nothing to store. Scientists think that repeatedly tricking our body this way could explain why study after study keeps finding the same thing, that drinking diet soda is associated with metabolic conditions. Metabolic syndrome is a mix of conditions that includes increased blood pressure, high blood sugar, and weight gain which can increase the risk of diabetes, heart disease, and stroke. In fact, one study found that diet soda drinkers had a higher risk of stroke and dementia than regular soda drinkers.

 This the artificially sweetened drink is typically lower in calories than regular soda. The artificial sweeteners found in diet drinks are saccharin, and aspartame, which has already been linked with an increase in dementia, obesity, metabolic syndrome, and Type 2 diabetes. The population-based women's health initiative, which examined causes of morbidity and mortality in postmenopausal women, is shedding light on yet another risk of consuming artificial sweeteners. This study, followed postmenopausal women, ages 50 to 79, for almost 12 years. Those with no history of diabetes or heart disease, but who drank two or more artificially sweetened 12ounce beverages per day had a significantly increased risk of clot-based strokes, heart attacks, and early death. 

Another Study. shows... 

The US National Cancer Institute as well as the European Food Safety Authority, has undertaken huge studies including thousands of people and the conclusion was this sweet white powder doesn’t cause cancer or harm pregnant women. “Aspartame is quickly and completely broken down into by-products – including phenylalanine, aspartic acid, and methanol – which then enter our system through normal routes. Hardly any aspartame enters the bloodstream,” we are told. Another trustworthy resource, the U.S. National Library of Medicine asked, “Was the world screaming for all this sweetness, and what has it done to us?” It also said this, “Evidence does not support links between aspartame and cancer, hair loss, depression, dementia, behavioral disturbances, or any of the other conditions appearing in websites.” It adds that trials don’t prove in any way that the much-maligned sweetener is bad for your health, but says that there is no evidence that switching to diet drinks will mean weight loss or no weightgain. Why do people hate aspartame so much? This is what the paper says, “People resent interference with foods, and synthetic food components are regarded with suspicion.” And maybe they should be, and we should always be careful what we put in our mouths. But the fact is, or at least the fact according to scientific research and not some conspiracy theorist trying to drum-up likes on social media is that this sweetener won’t do the damage many people once said it would. But it likely won’t make you lose weight and it is possible that it will make you put on weight. You might not get a sugar rush, but you’ll get a synthetic high. 

Conclusion

My suggestion is if the health permits you can drink diet soda, drink in moderate quantity, 4 can in a week. If you feel breathing problems, stamina issues, diabetes symptoms, weight gain. then that is not for you. 


Friday, July 3, 2020

Fitness Diet Plan-Hindi

 Diet plan for fitness 

fitness diet

मांसपेशियों के निर्माण के लिए पूरे दिन का भोजन .

मैं मांसपेशियों के निर्माण के लिए पूरे दिन में आपके द्वारा खाए जा रहे सभी भोजन साझा करूंगा, जिसमें नाश्ता, दोपहर का भोजन, रात का खाना और पूर्व- कसरत के बाद का भोजन.

शुरू करें पहले हम इस बारे में बात करेंगे कि आपको अपना दिन कैसे शुरू करना चाहिए बहुत से लोग सुबह गुनगुना पानी पीते हैं जो एक अच्छी बात है, लेकिन यहां मैं 1 चम्मच चीनी और 2 चुटकी नमक जोड़ रहा हूं इसका कारण। यह आपकी मांसपेशियों को पूरे दिन हाइड्रेटेड रखेगा और इसके साथ ही यह आपके पाचन तंत्र में सुधार करेगा। इसके साथ ही आप मुट्ठी भर बादाम और अखरोट खा सकते हैं और 30 मिनट से 1 घंटे के बाद आप अपना नाश्ता कर सकते हैं। 

सबसे पहले मैं आपको सूचित करना चाहूंगा। सभी कि मैं कोई पोषण विशेषज्ञ नहीं हूं, लेकिन मेरे पास 12 वर्षों का अनुभव है और तदनुसार मैं सुझाव दे सकता हूं कि दिन में भोजन के लिए क्या खाएं यदि आप कुछ मांसपेशियों को रखना चाहते हैं तो दिन का पहला भोजन नाश्ता है।  6 अंडे की सफेदी है। इसके साथ ही आप ब्राउन ब्रेड के साथ सैंडविच बना सकते हैं और अंदर भरना भरता है। 100 ग्राम मैश्ड आलू यह प्रोटीन, कॉम्प्लेक्स कार्बोहाइड्रेट से युक्त एक संपूर्ण भोजन है, इससे आपको दिन भर ऊर्जावान बने रहने में मदद मिलेगी.

 2-2.5 घंटे के बाद आपके नाश्ते के बाद आपको एक पोस्ट ब्रेकफास्ट भोजन खाना चाहिए। एक बात जो आपको ध्यान में रखनी होगी। कैलोरी अधिशेष के नाम पर आप कुछ भी नहीं खा सकते हैं और आपको गुणवत्ता और मात्रा को ध्यान में रखने की आवश्यकता है और इन बातों को ध्यान में रखें मैंने नाश्ते के बाद के भोजन के लिए विकल्प दिए हैं और ये हैं चीकपीस (सफेद चोले) जो रात भर भीगे हुए हैं। एक प्रेशर कुकर में उबला हुआ, लगभग। मात्रा 150 ग्राम 150 ग्राम पनीर है। हम इन दोनों को एक कटोरे में मिलाएँगे और स्वाद के लिए इसमें थोड़ा चाट मसाला मिलाएँगे। इसके ऊपर मैं इसमें 5 मि.ली. अलसी का तेल मिलाऊँगा। आप इसमें कटे हुए प्याज़ और टमाटर भी मिला सकते हैं। यहां एक सेब भी खाएं और इसके साथ यह दोपहर के नाश्ते के लिए एक स्वस्थ विकल्प बन जाता है। 

इसके बाद मैं अपने दोपहर के भोजन के लिए आगे बढ़ूंगा। दोपहर के भोजन में आप 250 ग्राम चिकन खा सकते हैं। यह टमाटर और प्याज से युक्त ग्रेवी में तैयार किया गया हैयह चिकन ब्रेस्ट है। इसके साथ ही 200 ग्राम सफेद चावल खाएं। बहुत से लोग ब्राउन राइस पसंद करते हैं, आप इसे भी खा सकते हैं, लेकिन मैं सफेद चावल खाता हूं क्योंकि यह पचाने में आसान होता है। 1 कटोरी मूंग दाल और 1 चौथाई प्लेट सलाद लें इसके साथ यह सुनिश्चित करने के लिए क्योंकि यह एक मांसपेशियों का निर्माण आहार है जिसे आपको प्रोटीन और कार्ब्स संतुलन बनाए रखने की आवश्यकता है यदि आप कैलोरी की गणना जानना चाहते हैं, तो यह बहुत सरल है आपके कैलोरी का 50% कार्बोहाइड्रेट से आना चाहिए, 35% कैलोरी होना चाहिए प्रोटीन से आनी चाहिए। 

अब हमें अपने अगले भोजन की ओर बढ़ना चाहिए जो कि पूर्व-कसरत भोजन है। यह एक बहुत ही महत्वपूर्ण भोजन है और इसके लिए आप 1 कटोरी दही खा सकते हैं, लगभग जोड़ें। 150 ग्राम उबले हुए आलू में मैं स्वाद के लिए इसमें थोड़ा नमक मिलाऊंगा और इसे अच्छी तरह से मिला दूंगा। इसके साथ ही मैं अपने प्रोटीन स्रोत के रूप में 6 उबले अंडे का सफेद खाऊंगा। यह प्री वर्कआउट के लिए एक बेहतरीन भोजन है, लेकिन आपको यह सुनिश्चित करने की आवश्यकता है कि आप अपने वर्कआउट से कम से कम 2 घंटे पहले इसे खाएं क्योंकि तभी यह ठीक से पच सकेगा और आपको आपके वर्कआउट के लिए ऊर्जा प्रदान कर सकता है। वर्कआउट के बाद हम अपना पोस्ट वर्कआउट खाना खाएंगे। इसमें आपको सबसे पहले 200 एमएल पानी में मट्ठा प्रोटीन का सेवन करना होगा। अपनी पसंद के अनुसार या तो अलग-थलग कर सकते हैं या ध्यान केंद्रित कर सकते हैं। इसके साथ ही आप 250 ग्राम शकरकंद और 1 केला खा सकते हैं। यदि आप इस भोजन को अपने साथ जिम में ले जा सकते हैं, तो अच्छा और अच्छा क्योंकि आपको 15-20 मिनट के भीतर इस भोजन को खाने की आवश्यकता होती है। आपकी कसरत के बाद ही मांसपेशियों का टूटना, जो कसरत के दौरान होता है, मरम्मत शुरू कर सकता है।

आपके वर्कआउट के 1 घंटे बाद आप अपना ओमेगा भोजन करेंगे। आप में से बहुत से लोग सोच रहे होंगे कि एक ओमेगा भोजन क्या है। इस भोजन में आप 5 मिली लीटर एमसीटी तेल, 2 ग्राम मछली का तेल और 2 ग्राम सीएलए का सेवन करेंगे, जैसा कि आपको चाहिए वसा से 15% कैलोरी का सेवन, दैनिक आवश्यकता को पूरा करने के लिए मैंने इस भोजन को अपने ओमेगा भोजन के 1.5 घंटे बाद यहाँ जोड़ा है, आपको दिन का अंतिम भोजन यानी रात का खाना खाना चाहिए। इसमें आप 250 ग्राम चिकन खा सकते हैं लेकिन यदि आप खाना चाहते हैं मछली जो आप खा सकते हैं वह भी कार्ब्स के लिए आप 3 रोटियां खा सकते हैं। इसके साथ ही आपको 1 कटोरी हरी सब्जी लेने की जरूरत है। यहां मैं बोतल लौकी और बीन्स का उपयोग कर रहा हूं, लेकिन आप किसी भी अन्य ग्रे वेजी को भी खा सकते हैं। मैक्रोन्यूट्रिएंट्स जो आपको मांसपेशियों के निर्माण के लिए बहुत मदद करेंगे लेकिन सोने से 2 घंटे पहले इस भोजन को खाएं ताकि यह ठीक से पच जाए। इसके साथ ही मांसपेशियों के निर्माण के लिए हमारे सभी भोजन पूरे हो जाते हैं। तो इसके साथ ही दो बातों को ध्यान में रखें पहला, आपका प्रशिक्षण कैसा है? इसका मतलब यह है कि आप साप्ताहिक रूप से कितना व्यायाम करते हैं और आपके ध्यान का स्तर क्या है दूसरा, सुनिश्चित करें कि आपकी नींद का पैटर्न अच्छा है बहुत से लोग बहुत कम घंटों तक सोते हैं जिसकी वजह से वे मांसपेशियों को प्राप्त करने में असमर्थ हैं

Thursday, July 2, 2020

Super foods to combat anemia

 Superfoods to combat anemia.

  •  Spinach:

spinach

 This popular leafy vegetable if the probe in iron fiber vitamin A the C. E beta carotene and calcium content it is necessary to nourish your body with a half cup of spinach every day to get approximately 20 percent nutrient. It is an essential diet especially for women as they are more prone to anemia either green ideas that can render.

  •  Kale

kale

This lettuce anyone questioning red-meat. if you are a non-vegetarian red-meat such as beef, chicken and ham can prove to be a great source. It can provide you a few irons which is much easier to be absorbed by the body. It is prudent to buy iron-fortified supplements and other B vitamins.

  • Peanuts

 

Peanuts

Simply consume a handful of peanuts every day to fulfil the daily requirement to buy a home health the peanut butter will also perform the same. eat a peanut butter sandwich with a glass and toast especially with orange juice every day in breakfast to enrich yourself with 0.6 milligrams of iron.



 

whole grain bread

A slice of whole grain bread is said to provide 6 percent at the daily requirement. whole grain breads are very good source 





 

citrus fruits
citrus fruits

There are some great citrus fruits that are beneficial in this health condition. Pomegranates have fiber and potassium. tomatoes are also rich in vitamin C that is effective in treating anemia drink a glass. Carrots, sweet potatoes every day to get nutrients like beta-carotene and vitamin E are also helpful. remember not to take any aerated or caffeinated drink with this as it can obstruct the process in the simulation in the body. Apple had eight these kinds of vitamins that are also useful in boosting the level at iron. Apples are rich in iron and by adding an apple a day in your diet will be helpful in treating anemia.these will also help in weight loss

honey

Honey is extremely affectionate and vital for the entire body, if your intake 100 grams of honey you will be enriched 0.42 milligrams of iron. you can increase the level hemoglobin in the body a glass of fresh lemon juice mixed with honey in the morning. Keep this homey mixture in copper overnight and drink in the morning will help to boost iron in the body.


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Grapefruit-Surprising insight .

Grapefruit "Fruit from Paradise"

grapefruit

Oranges and lemons are more commonly used citrus fruits. But did you recognize that grapefruits will be great for your health? Grapefruits are often good for your body in some ways. In fact, grapefruit is thought as the “fruit from paradise” because it’s very helpful to your health, and might also stop sicknesses from coming. Grapefruits are jam-packed with vitamin C , a powerful antioxidant. They even have vitamin A , potassium, folate, thiamin, vitamin B6 , calcium, iron, copper, phosphorus, and magnesium, and a few phytonutrients and flavonoids.

Here are the highest 10 ways grapefruit are often good for your health.

 1. Aids Weight Loss:

 Grapefruits are good for people trying to slim down because they're packed with vitamin C, fiber, and water. The vitamin C will help your metabolic system work properly and also control the breakingdown of fats, which can help the body burn fat. 

2. Stabilizes Blood Sugar:

 The American Diabetes Association advises people with diabetes to eat grapefruit. this is often because grapefruit could be a low- glycemic food, and doesn't cause blood glucose to rise right after it’s eaten.

3. Protects Against Cancer:

Grapefruit can help lower the danger of cancers of the stomach, colon, bladder, breast, and esophagus.

 4. Reduces Risk of Kidney Stones:

Drinking fruit juice, a day can help lessen the danger of calcium oxalate kidney stones. Because grapefruits have such a lot of acid, they will stop stones from forming, and even split small stones that have already formed. citric acid makes the urine unfit for stones to create.

5. Protects Heart Health:

 Grapefruits also are good for our heart health, because they're filled with vitamin C. They even have tons of potassium, which works as a vasodilator, which suggests that it helps the blood vessels and arteries relax. This lowers pressure level and lessens the danger of heart attacks and strokes.

6. Lowers Bad Cholesterol:

Grapefruits have a couple of flavonoids. the most flavonoid hesperidin in grapefruits raises ‘good’ high- density lipoprotein (HDL)cholesterol and lowers ‘bad’ low- density lipoprotein (LDL) cholesterol and triglycerides. A study done in 2006 showed that eating just one grapefruit each day can help lower your LDL cholesterol levels by 15.5 percent and triglycerides by 27 percent.help to lose weight.

7.Boosts Immunity:

Grapefruits help raise immunity and lessen the matter of getting infections and customary colds.

8. Improves Skin Health:

The vitamin C in grapefruit is additionally good for healthy skin. vitamin C is required to form healthy collagen which helps keep your skin plump and smooth. Also, due to the grapefruit’s antioxidants, it fights the body’s cell aging that’s caused by harmful free radicals.

9. Fights Gum Disease: 

Because grapefruits have such a lot vitamin C , they're very helpful for fighting gum disease. A healthy gum line is very important for strong teeth. A study was done in 2005 showed that eating grapefruit a day lessened gum bleeding in people with gum disease. 

10. Cleanses the Liver:

  Grapefruits can help clean out poisons from the liver because it's glutathione, a powerful antioxidant that gets eliminate free radicals. The phytonutrients in grapefruit, called limonoids, help take toxins out of the liver by making them melt from water. Also, the flavonoid compound called naringenin helps the liver burn fat, instead of storing it. make sure to always buy grapefruit that are firm and springy to the touch. For extra health, choose the pink and red grapefruits. Keep grapefruits stored at temperature before juicing them to induce the foremost out of them. to better the taste if you find that your fruit juice is just too bitter or sour, add juice from green apples or carrots. 

Hold on…..grapefruit.

Some Insane Safety precautions to follow while eating  

 Grapefruit juice can delay, decrease, or enhance the absorption of some drugs. Yep, that cheerful yellow and pink citrus, filled with vitamin C and a staple of a well-balanced diet, are often dangerous. quite 50 drugs are identified which will cause harm if you drink fruit juice while taking them. Grapefruit can interfere with the enzymes that break down some drugs in your digestive system; so, more of the drug stays in your body. this will cause potentially dangerous drug levels, causing serious side effects. Grapefruit also can interfere with transporters within the intestine that help absorb other drugs; so, less of the drug is absorbed, and therefore the drug might not be as effective when crazy fruit juice an anxiety drug may make an individual sleepy or maybe more anxious. a statin may cause cardiac muscle damage; and, a transplant patient may experience infections and kidney damage. it's possible for as little as 1 cup of juice or 2 grapefruit segments to vary the way a drug works. the consequences of grapefruit can last up to 24 hours. So, if your doctor or pharmacist says to avoid grapefruit juice… do it! Until all the drugs are gone. Scientists are working to breed a hybrid grapefruit that's safe to combine with medicines.

My suggestion is grapefruit is best seasonal fruit which can be an alternative for apple and orange

Pear-Is It healthy fruit on planet?

Pears -A healthy fruit.

pears


The pear is one of the world's oldest fruits. Early American colonists brought the pear to the Eastern colonies, but they found that the growing conditions there were less than ideal. As the pioneers made their way west, better conditions were found for pears. These days, the majority of the pears eaten by US consumers come from Pacific Northwest, Washington, and Oregon. Pears, of course, are delicious on their own but a clever cook can do some wonderful things with pears in the kitchen.

  •    Health Benefits of Pears.

Pears help in shortness of breath. Pear Fruit is Beneficial during Pregnancy. Pears Reduces hunger pangs. Detox. Pears Prevents cancer. A healthy, natural dose of sugar. Boost immunity and aid infertility. Pears Helps prevent throat problems. Bone Health. Pears Relieves Fever. higher in Vitamin B3, vitamin K, vitamin C, vitamin B2. 

  

  •    How to pick out a fresh pear?

  A few different things to look for in fresh pears are, basically but you want to go for a little bit more of a yellow one on this particular bit more yellow. And, also, you do want to stay away from any kind of really soft spots and any kind of bruising on them at all, any little cuts or anything like that you want to stay away from. Most pears are going to have these little brown marks on them all over the place, just about all of them have them. That's no problem, you don't have to stay away from that. That's just on the skin, just not that big of a deal, you don't have to worry about those little marks, the real soft spots and any kind of like cuts or bruises that you can see you want to stay away from. have some elements better than an apple.

 it can use to in diet for weight loss. As per fada data major nutrients in pear, as follows.

 

Typical Values

100g contains

A typical pear (130g) contains

Energy

196.40kJ (46.50kcal)

261.21kJ (61.84kcal)

Sugars

10.00g

13.30g

Protein

.30g

.40g

Saturates

.01g

.01g

Carbohydrate

10.00g

13.30g

Fiber

2.20g

2.93g

Fat

.10g

.13g

Salt

.00

.00g


Safety Precautions: 

Some human beings are allergic to pears – this is mainly if they already have a hypersensitive reaction to these in the birch pollen group. Signs of a hypersensitive reaction commonly enhance inside minutes and can encompass itching of the mouth or throat, pink patches on the skin or a cough and you need to see your GP if you trip a detrimental response to pears.

However, if extra serious signs advance such as concern breathing, light-headedness or blue lips then this is an extreme reaction, recognized as anaphylaxis, and requires instantaneous scientific interest and you should name for an ambulance immediately.


Wednesday, July 1, 2020

Surprising Insight about Apple.

Apple superfood on the planet…

applesApple helps to keep you away from the doctor. There is archaeological evidence the people have been eating apples since sixty-five hundred bc making it one of the oldest superfoods with Americans consuming over fifty pounds of fresh apples each year. They're one of the most popular superfoods out their apples originated in the regions between black and Caspian Sea. They've been found each insight from china Israel to Iran most Americans only eat fourteen grams of fiber a day around half the daily recommended value a single apple is also is high in fiber.

 One apple has twenty-one percent of the fiery need today or five-point four grams two-thirds of this fiber along with most of the vitamins and apples are found in the peel self-pity snacking. Apples contain high levels of boron up to two point five milligrams an apple that might not seem like a lot but the national institute of health says the people only need one-two-three milligrams of or on a date to increase their brain function.

 Along with blonde apples contain a special any accident the American journal of clinical nutrition says the court is seen is shown to advance brain function and lower risk Parkinson’s disease and if that weren't enough a study done at the university of rio de janeiro has found the people who eat three apples today as part of his diet was almost twice the amount of weight as those who eight other fruits for daily snacks for today's superfoods.

Unlike tomatoes, apples a pretty good for most of the year apples are picked in the late summer and early fall. if you want truly right apple really good texture, get apples between august and October. but the really right apple will be extremely fragrant. slight pressure on the apple up near the stem end of the apple we should get a strong apple sent right away. Apple has great nutrients 


Apple 100 Gm

Name

Amount

Unit

Energy

218

kJ

Potassium, K

107

mg

Water

85.56

g

Vitamin A, IU

54

IU

Energy

52

kcal

Lutein + zeaxanthin

29

µg

Carotene, beta

27

µg

Carbohydrate, by the difference

13.81

g

Phosphorus, P

11

mg

Cryptoxanthin, beta

11

µg

Sugars, total including NLEA

10.39

g

Calcium, Ca

6

mg

Fructose

5.9

g

Magnesium, Mg

5

mg

Vitamin C, total ascorbic acid

4.6

mg

Choline, total

3.4

mg

Fluoride, F

3.3

µg

Folate, total

3

µg

Vitamin A, RAE

3

µg

Glucose (dextrose)

2.43

g

Fiber, total dietary

2.4

g

Vitamin K (phylloquinone)

2.2

µg

Sucrose

2.07

g

Sodium, Na

1

mg

Protein

0.26

g

Ash

0.19

g

Vitamin E (alpha-tocopherol)

0.18

mg

Total lipid (fat)

0.17

g

Iron, Fe

0.12

mg

Betaine

0.1

mg



10  Amazing Facts of apples …

1. A Pantry of Vitamins in a Single Fruit.:

 It’s true that every apple has a whole variety of vitamins. Let’s say, you ate 1 medium-sized apple. You’ve consumed about 95 calories, by the way. Along with the feeling of fullness for your stomach, you get about 4 grams of Vitamin C, and huge daily intakes of useful microelements, like Manganese, Potassium, and Copper, along with vitamins A, E, B1, B2, and B6. It’s also one of the most easily digestible sources of iron. Apples are used not only for the prevention of colds but also for the treatment of severe ailments, like malignant tumors. A sufficient amount of potassium helps not only stabilize blood pressure but provides calcium needed to strengthen tooth enamel and bone tissue. Looks like a whole pharmacy in one single and tasty fruit.

2. Eat Apples to Strengthen your Brain. 

Studies showed that eating apples regularly improves brain activity. These fruits contain a special antioxidant, which prevents cell destruction and inflammation. Apple juice promotes the formation of an important neurotransmitter that significantly improves memory. A 2008 study published in the Journal of Food Science showed that apples contribute to the prevention of Alzheimer's.

 3.Reduces the risk of strokes:

 Scientists have already proved that eating apples daily reduces the risk of strokes and thrombosis, as it normalizes cholesterol levels in the blood. They’ve compared the effect of consuming about one apple per day with taking special medicines, called statins, which lower cholesterol levels but have some side effects. Experts estimate that apples are almost as effective in reducing mortality from heart disease as medications. In addition, eating apples prevents the formation of gallstones. Stones are cholesterol residues that are “petrified,” and the fiber from apples helps to normalize cholesterol levels. Thanks to this, the cardiovascular system also heals. In one large study, eating an apple a day was associated with a 28% reduction in the risk of type 2 diabetes. Even if you eat a few apples a week, there’ll be a similar protecting effect.

4. Stomach Health with An Apple A Day;

 It observes that apples can help in curing gastritis, especially the green apple. To do this, you need to thoroughly wash the apples, then peel and grate them. Eat the grated apples early in the morning and next food after 4 hours. In the first month, you eat apples in this form daily. In the second month - three times a week; and in the third month - once a week. You need to exclude spicy and salty foods, fats, coffee, strong tea, and freshly baked

5. Eating Apples Equals Losing Weight

The fiber contained in green apples takes a long time to be absorbed, making you feel fuller, longer. Unlike artificial diet supplements, apples are almost totally hypoallergenic, and hence you reduce the risk of a bad skin reaction on such a diet.

 6.Fight virtually any digestion problem:

 Due to the fiber and pectin contained in apples, these fruits can help fight virtually any digestion problem. This fruit contributes to gas formation, so don’t forget to take this into account while trying an apple diet. They normalize the intestinal microflora and help promote the good type of bacteria in our gut. And due to the content of vitamins in apples such as carotene, iron, manganese, potassium, and calcium, they’re recommended for intestinal infections. But still, these apples can provoke disruption of the gastrointestinal tract. So, if you have some trouble with gastritis, you’d better choose baked apples instead of raw ones.

 7. Can help in beauty treatments:

The pectin that’s in each apple, consuming these fruits on a daily basis will help improve complexion and prolong youthfulness and freshness of the skin. By the way, apples contain an anti-aging compound. The baked apples have the same great benefits as raw apples, so you can have some variety in your diet. Not only can you eat apples, but you can also apply them to your hair and skin in the form of beauty-masks. Try to put thin slices of apples on the skin under the eyes to get rid of edema and dark circles.

8.  Help to cleanse the liver:

 Due to the antioxidant quercetin, which is found mainly in red apples, these fruits can strengthen the immune system, and help the body cope with stress. They also help to cleanse the liver in these situations.

9. Avoid eating more than 3;

 Apples contain carbohydrates, which our body processes into glucose. If you lead an active lifestyle, then it’s very beneficial. But if you have a sitting job and an inactive life, apples can do harm by causing spikes in blood sugar. That’s why it’s better to avoid eating more than 3 medium-sized apples per day. In this case, you’ll get useful substances, but not harm the body or add too many extra calories.

 10. Apple – Culinary Miracle. 

Of course, it’s better to eat any fruit in an uncooked way, right. But to diversify your daily ratio, and keep consuming all the vital microelements that apples contain, you can make juice or smoothies, bake pies, or make deserts. You could even make chips out of them! People in Italy eat briquette with apples and apple chutney in India.

Conclusion:

It’s better to eat an apple about 20 minutes before the main meal. That’ll help to take the edge off your hunger and, hence, you’ll consume fewer calories while eating. It doesn’t matter whether you choose a red apple or a green one. All in all, every type of fruit is beneficial. Just try not to peel them, cause a bunch of the nutrients I’ve already mentioned is contained in the skin.