The Power of Apples: Unveiling the Secrets of This Essential Fruit

Yare yare da wa... Once you discover the incredible power of apples, you'll be hooked by their charm. Let's dive into the secrets of this amazing fruit.

Apples: The True "Doctor-Free" Fruit

In many cultures, certain foods are said to keep the doctor away. For instance, in Wales, apples are known as the "doctor-free" fruit, while in Italy, there's a saying that goes, "When tomatoes turn red, doctors turn green." In Japan, the saying goes, "Umeboshi a day keeps the doctor away."

The Effects of Fructose and the Benefits of Apples

Fructose is known for its negative impact on triglyceride levels. Interestingly, eating 1.5 to 2 apples daily for three weeks has been shown to reduce triglycerides by an average of 21%. Additionally, blood vitamin C levels increased by 34%, bifidobacteria by 15%, and harmful bacteria like Clostridium welchii decreased.

This is thanks to the pectin and polyphenols found in apples. Apples contain "apple pectin," a soluble dietary fiber that has shown colorectal cancer-suppressing effects. This is believed to be due to its inhibition of reactive oxygen species, particularly hydroxyl radicals and singlet oxygen.

The Effects of Polyphenols in Apples

Apples are rich in various polyphenols, including chlorogenic acid, cyanidin, quercetin, phlorizin, catechins, and procyanidins. Collectively, these are referred to as "apple polyphenols." A study where participants consumed 600mg of apple polyphenols for 12 weeks showed suppressed blood sugar spikes 30 minutes after consumption. This may be due to procyanidins inhibiting sugar absorption in the intestines.

In addition to inhibiting sugar absorption, apple polyphenols also inhibit pancreatic lipase and fat absorption in the intestines. They also inhibit fatty acid synthase in the liver and promote the expression of enzymes involved in beta-oxidation, which helps prevent the accumulation of visceral fat. Procyanidins also suppress melanin production, suggesting potential skin-whitening effects.

Using Apple Supplements

Given these beneficial effects, it's wise to enjoy the positives of apples without worrying about fructose. Functional foods like "Applephenon," which is extracted from apples, are available as supplements. Apple pectin is also available as a supplement.

If you're eating apples without worrying about fructose, 1 to 1.5 apples a day should be enough. To reduce visceral fat, a daily intake of 110mg of procyanidins is recommended, which requires about 300g of apples. Green apples or unripe apples contain 4 to 6 times more apple polyphenols and less fructose, making them a healthier option.

Concerns About Pesticides and How to Handle Them

When eating apple skins, pesticides can be a concern. Data from the Fukuoka City Food Hygiene Inspection Office shows that all pesticides remain on the skin and none are detected in the flesh. Although the remaining pesticides on the skin are not considered harmful, washing with baking soda water for about a minute, followed by rinsing with water, can help. Soaking for 12 to 15 minutes can completely remove pesticides.

Latest Research on Apples

Recent research shows that flavonoids in apples help prevent cognitive decline. Additionally, apple polyphenols improve gut health, enhancing immune function. Studies also suggest that apple consumption can reduce the risk of cardiovascular diseases.

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Yare yare da wa, apples are not just any fruit. Their health benefits are extensive, covering beauty and wellness. Incorporate apples into your daily diet and harness their power to the fullest!