Apples are one of the most popular fruits around the world, not only for their taste, but also for the fiber, antioxidants, vitamins and minerals they contain. Research indicates that eating apples may improve overall health and help prevent many chronic diseases, including heart disease and diabetes.
A report published by the Verywell Health website reviews the most prominent health benefits that eating apples may provide regularly, and the nutrients contained in this fruit, in addition to some risks and side effects that should be paid attention to.
1. Protects the body's cells from damage
Apples are rich in antioxidants, which are substances that help protect the body's cells from damage. Research indicates that eating apples regularly may increase antioxidant activity in the body.
The antioxidants in apples may help neutralize reactive oxygen species, which are unstable molecules that can promote cell damage, and thus may reduce the risk of developing some health conditions, such as heart disease.
The antioxidants found in apples are:
Vitamin C
Vitamin E
Polyphenols
Flavonoids
2. May reduce the risk of heart disease
Research suggests that the polyphenols and fiber content of apples may reduce the risk of heart disease, by improving levels of total cholesterol and low-density lipoprotein (LDL) cholesterol.
Another review found that apples may have anti-inflammatory effects, which could contribute to heart protection. The dietary fiber found in apples is thought to help reduce inflammation and the risk of heart disease, and may also contribute to improving the health of the gut microbiome.
3. It helps in controlling weight
Eating apples helps you achieve the recommended intake of fruits and vegetables, and is linked to better weight control.
A study showed that children who ate apples and their products had more balanced diets and had lower rates of obesity.
A review found that increasing apple consumption led to weight loss in animal and human trials, but the effect was more pronounced in overweight people.
4. It may reduce the risk of diabetes
Eating whole apples, with the skin on, is believed to slow digestion and reduce high blood sugar, thanks to their fiber and antioxidant content.
It is also believed that the antioxidants in apples help prevent type 2 diabetes, by reducing free radicals and lowering blood fat levels.
Various studies indicate that apples can lower blood sugar levels immediately after eating them. Eating apples has also been linked to lower rates of gestational diabetes and higher blood glucose levels in pregnant women.
5. It may improve digestion
The dietary fiber and polyphenols found in apples act as prebiotics, meaning they help the growth of beneficial bacteria in the intestines and maintain their health.
Fiber also represents a major source of energy for the bacteria in the intestine, which the body needs for normal digestion.
Although more research is needed, preliminary studies indicate that eating apples increases the amount of beneficial bacteria in the intestines.
6. Supports bone health
The potassium and calcium in apples are linked to a lower risk of osteoporosis, a condition characterized by low bone mass and mineral density.
Although few studies have examined the effect of apples alone on bone health, research has shown that increasing fruit intake reduces the risk of bone fractures.
High consumption of fruits and vegetables may also contribute to improving bone mineral density.
7. Helps moisturize the body
Apples are 80 to 89 percent water, so they can help keep the body hydrated.
Apples also contain essential electrolytes that help the body maintain fluid balance, including:
-Calcium
- Potassium
- Magnesium
- Sodium
8. Supports skin health
Some nutrients in apples may help support skin health.
In one study, healthy adult women who took tablets containing apple polyphenols experienced a significant reduction in skin pigmentation resulting from exposure to ultraviolet rays.
Some evidence also suggests that apples may help prevent skin redness caused by niacin intake.
Corn is a common food that is often cooked before eating, whether by boiling it, grilling it, or adding it to various dishes. But is it necessary to cook it before eating it? In fact, fresh sweet corn can be eaten raw, enjoying its crunchy texture and naturally sweet flavour, but eating it this way may differ slightly from eating it cooked in terms of digestibility, nutritional value and some safety considerations.
Can you eat raw corn?
Yes, you can eat raw sweet corn, and it is generally considered safe and acceptable, according to the Very Well Health website.
Fresh sweet corn can be eaten directly from the cob, or the kernels can be separated and added to favorite dishes. Cooking helps kill harmful bacteria, but since raw corn cannot be cooked, it is important to wash it well and adhere to safe food handling practices.
What happens when you eat raw corn?
Get more whole fiber and resistant starch
Raw corn may contain higher fiber and resistant starch than cooked corn. Cooking helps break down starches. Which makes corn easier to digest.
However, most people should be able to tolerate eating raw corn.
The corn may taste sweeter
Raw corn may be sweeter in taste; Cooking reduces some of the sugars in it, such as glucose, fructose, and maltose.
In contrast, some other natural sugars, such as mannitol, remain at the same levels in cooked and raw corn.
You may feel more energetic
Corn is a whole grain rich in carbohydrates.
Each medium-sized pill contains 19 grams of carbohydrates.
The body breaks down carbohydrates into glucose, which cells then use to produce adenosine triphosphate (ATP), which is the body's primary form of energy.
Adenosine triphosphate provides energy for various body functions, from daily activities to muscle movement. The body uses glucose directly, or stores it in the form of glycogen in the liver for use at a later time.
You may feel more full
Eating carbohydrates with meals may help you feel more full. Resistant starch may also contribute to improving levels of some gut hormones associated with feeling full.
However, more research is still needed to understand whether this effect is indeed reflected in increased feelings of satisfaction after meals.
Raw corn contains lower levels of carotenoids
Raw corn may contain lower levels of carotenoids than cooked corn. Carotenoids are biologically active compounds that have antioxidant and anti-inflammatory properties.
Cooking helps improve the bioavailability of some carotenoids, such as lutein, zeaxanthin, and beta-carotene. Which means that the body may become more able to benefit from it after cooking.
Is raw corn safe for everyone?
Most concerns about the safety of eating raw corn are related to foodborne pathogens. The cooking process eliminates many of these pathogens, so eating raw corn inherently carries a slightly higher risk of foodborne illness.
However, raw corn is still ranked among the least risky foods in terms of its potential to transmit foodborne pathogens.
Some people should avoid eating raw corn, because its kernels may pose a choking hazard, including:
- Infants and young children.
- People who have difficulty swallowing (dysphagia).
- People who suffer from dental health problems.
Some people may also want to avoid eating raw corn due to the possible higher risk of foodborne illness, including:
- Pregnant and breastfeeding women.
- People with a weak immune system.
- the elderly.
Losing weight can be an important step toward improving health and well-being, especially if excess weight affects your body's health and quality of life. When deciding to reduce weight and body mass index (BMI), the focus may initially be on the number that appears on the scale, as it is the clearest measure of the success of the diet.
But weight loss is not limited to a lower number on the scale; It can cause a series of changes in the body, some of which are positive and expected, and others may be surprising. These changes may include improved energy and sleep levels, acquiring new healthy habits, and a reduced need for some medications, in addition to other effects that many may not expect, according to what was reported by the “Health” website.
1. Increased energy
Increased energy is one of the first changes people may notice when they start losing weight. One study found that losing weight reduces the total energy the body needs to maintain its various functions, such as breathing.
Weight loss can also reduce the energy needed for physical activity and resting energy; A person needs less energy to perform his daily activities when his weight becomes less.
2. Sagging skin
Sagging skin is something that many people may not prepare for after losing a significant amount of weight. The skin may lose part of its elasticity, which may lead to the appearance of sagging in different areas of the body, such as the abdomen, arms, and face.
There are some steps that can be taken to care for your skin if weight loss leads to sagging. Keeping the body hydrated, controlling stress, and using a suitable moisturizer for the skin can all help improve the appearance and texture of the skin.
In severe cases, the doctor may recommend plastic surgery to deal with excess skin.
3. Acquire new habits
Weight loss is not limited to following a diet for a specific period, but it may also lead to acquiring and maintaining new healthy habits. A review of a number of studies showed that habit-changing interventions helped people lose a significant amount of weight over a period ranging between 8 and 14 weeks.
These interventions included performing specific daily health tasks, along with following a new diet and exercising regularly.
Gradually committing to a healthy diet and exercising may lead to establishing a healthier lifestyle, such that regular exercise and a balanced diet become part of daily habits.
4. The possibility of reducing dependence on medications
Maintaining a healthy weight can help prevent diseases, such as diabetes and heart disease, and losing weight may also be beneficial for people who already suffer from these diseases.
In some cases, losing weight can help people with type 2 diabetes better manage their health condition, and may allow some to control the disease without the need for daily insulin injections.
“Weight-related conditions, such as diabetes, usually improve with weight loss,” Dr. Adam Gilden-Tsai tells Health. He adds that there is a direct relationship between dose and response. That is, the greater the weight loss, the greater the improvement.
However, it is important to stress that you should not stop taking any medication without consulting your doctor first. The doctor can provide the necessary supervision and guidance regarding making such changes, if the health condition allows it.
5. Improve sleep
Weight and fat loss are more closely associated with improved sleep health, and a person may notice an improvement in the quality and satisfaction of their sleep.
Being overweight increases the risk of sleep apnea, a breathing disorder that causes the airway to be partially or completely blocked during sleep. Fat deposits in the neck area can contribute to narrowing the airway, leading to disturbed breathing and sleep.
“Weight loss usually means less tissue obstructing breathing and less soft tissue blocking the upper airway,” Tsai says.
6. Reduced risk of cancer
Overweight and obesity are associated with an increased risk of many types of cancer. The exact relationship between weight gain and cancer is still not completely clear, but experts believe that excess weight may be linked to changes in cell growth, hormonal changes, and inflammation, which are factors that may increase the risk of cancer.
It is also believed that the strength of the relationship between body weight and cancer varies depending on the type of cancer. Some evidence suggests, for example, that body weight may be a factor in more than half of endometrial cancer cases.
7. Possible bone loss
It has been proven that losing weight may lead to a loss of bone mass, especially if a person becomes very thin or follows a diet that lacks some nutrients necessary for bone health.
However, some physical activities, such as weight-bearing exercises and resistance exercises, can help build and maintain strong bones, even while contributing to weight loss.
8. Reduced symptoms of depression
Tsai explained that the relationship between weight changes and depression is bidirectional; Obesity can lead to depression, and depression can also be linked to being overweight or obese.
However, Tsai explained, "depression usually improves with weight loss."
