- 1 apple
- 2 benefits of apples
- 3 nutritional value of apples
- 4 References
Out of apple fruit back to Central Asia but is growing all over the world, and is the fruit of the apple tree (in English: Malus domestica), and one of the most types of fruit popular in the world, it is worth mentioning that there are many different types of apple and varied in colors and sizes. In addition to it with multiple health benefits; It is characterized by little to their content of calories, rich in vitamin C and antioxidants, as well as dietary fiber, which taste delicious, and are usually ingested raw, or in the form of juices and drinks, as they are used in multiple types of food recipes,  It should be pointing out that you should avoid the consumption of apple seeds; Because they contain a substance called cyanide (in English: Cyanide), a substance that causes poisoning, so you may be eating a lot of them fatal. 
Apple offers many health benefits, and is considered one of the most healthy foods that can be included in the daily diet, and these benefits:  
- Enhances bone health: Researchers believe that the antioxidant and anti-vehicle-inflammatory found in fruit, especially apples help to enhance the strength and bone density, and in the study of a group of women found that women who ate apples in any of its forms, whether juice, or freshly lost less than the amount of calcium from their bodies compared to the other group.
- It helps to prevent breast cancer, according to a series of studies conducted; Researchers explained that the presence of polyphenols found in fruits and vegetables, including apples back multiple health benefits to the body, and that eating an apple a day may help prevent breast cancer.
- It reduces the level of LDL cholesterol: where a study of women who ate apples daily for 6 months, say to have the level of LDL cholesterol by 23%, in addition to the high level of good cholesterol by 4%.
- It reduces the risk of diabetes: where Apple has a multi-phenol, which helps to protect the beta cells of tissue (in English: Beta cells) responsible for the secretion of insulin from the pancreas, which is usually exposed to damage in patients with type II diabetes, and in addition to that has proved one Studies that eating apples on a daily basis, or some of it during the week, and reduces the risk of developing type II diabetes by 28% compared to people who did not eat apples.
- It promotes beneficial bacteria: where there are bacteria in the gut of this growth; Which feed on Pectin (in English: Pectin), a type of fiber found in apples, this has a reason to make apples have a positive effect in reducing the risk of obesity, type II diabetes, in addition to heart disease.
- It helps to lose weight: it is due to contain apples on the high amount of water and fiber to feel full faster; According to a study of 50 women suffering from excess weight has been added apples to their diet for 10 weeks, has been going down in weight was observed at a rate of one kilogram, as well as consuming less in the amount of calories. The study found that people who eat pieces of apples before meals, consume less amount of calories by 200 calories.
- Reduces the risk of heart disease: it helps contain apple material flavonoids (in English: Flavonoids) lower risk of heart attack by 20 by% one study, and also can help reduce blood pressure and the level of LDL cholesterol, and it should be noted that the soluble fiber in the water found in apples also have a role in the possibility of helping to reduce the level of cholesterol in the blood.
- Helps fight asthma: where apples contain antioxidants a large amount that helps lung protection from damage caused by oxidation processes, was also associated with eating 15% of the big apple on a daily basis, down at the risk of asthma by 10%, according to a large study of more than 68000 woman, In addition, the apple peel contains a type of flavonoids called Alkirsatin (in English: Quercetin); Which helps to reduce inflammation and regulate immune.
- It protects the stomach lining: it helps chlorogenic acid (in English: Chlorogenic acid), compound catechin (in English: Catechin) found in apples to reduce injuries suffered by the lining of the stomach as a result of taking anti-inflammatory drugs, called drug Allastairoeda anti-inflammatory (English: Nonsteroidal anti- inflammatory drug).
The nutritional value of apples
The following table shows the nutritional value of the fruit apples per share of it, or the equivalent of 100 grams: 
- ↑ Atli Arnarson (11-10-2014), "Apples 101: Nutrition Facts and Health Benefits"، www.healthline.com, Retrieved 12-12-2018. Edited.
- ^ أ ب Joseph Nordqvist (11-4-2017), "Apples: Health benefits, facts, research"، www.medicalnewstoday.com, Retrieved 12-12-2018. Edited.
- ↑ Kerri-Ann Jennings (3-8-2016), "10 Impressive Health Benefits of Apples"، www.healthline.com, Retrieved 12-12-2018. Edited.
- ↑ "Basic Report: 09003, Apples, raw, with skin (Includes foods for USDA's Food Distribution Program) a b ", www.ndb.nal.usda.gov, Retrieved 13-12-2018. Edited.
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