A stroke is a medical condition in which poor blood flow to the brain causes cell death. There are two main types of stroke: ischemic, due to lack of blood flow, and hemorrhagic, due to bleeding. Both cause parts of the brain to stop functioning properly. Signs and symptoms of a stroke may include an inability to move or feel on one side of the body, problems understanding or speaking, dizziness, or loss of vision to one side. Signs and symptoms often appear soon after the stroke has occurred. If ...

stroke

Nutritional-benefits-and-composition-of-Bok-choy

Nutritional benefits and composition of Bok choy 

Nutritional-benefits-and-composition-of-Bok-choy_0_0

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Bok choy is a very nutritious vegetable

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Like other green leafy and cruciferous vegetables, bok choy is rich in health-beneficial nutrients, including a wide range of vitamins and minerals. In one glass (70 grams) grated bok choy has the following nutrients:

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<ul><li style="font-weight: 400;" aria-level="1">Calories: 9 kcal</li><li style="font-weight: 400;" aria-level="1">Protein: 1 gram</li><li style="font-weight: 400;" aria-level="1">Total fat: 0 grams</li><li style="font-weight: 400;" aria-level="1">Total carbohydrates: 1.5 grams</li><li style="font-weight: 400;" aria-level="1">Total sugar: 1 gram</li><li style="font-weight: 400;" aria-level="1">Fiber: 1 gram</li><li style="font-weight: 400;" aria-level="1">Calcium: 6% of the daily value (DV)</li><li style="font-weight: 400;" aria-level="1">Iron: 3% of DV</li><li style="font-weight: 400;" aria-level="1">Magnesium: 3% of DV</li><li style="font-weight: 400;" aria-level="1">Phosphorus: 2% of DV</li><li style="font-weight: 400;" aria-level="1">Potassium: 4% of DV</li><li style="font-weight: 400;" aria-level="1">Zinc: 1% of DV</li><li style="font-weight: 400;" aria-level="1">Manganese: 5% of DV</li><li style="font-weight: 400;" aria-level="1">Selenium: 1% of DV</li><li style="font-weight: 400;" aria-level="1">Vitamin C: 35% of DV</li><li style="font-weight: 400;" aria-level="1">Folic acid: 12% of DV</li><li style="font-weight: 400;" aria-level="1">Vitamin A: 17% of DV</li><li style="font-weight: 400;" aria-level="1">Vitamin K: 27% of DV</li></ul>As it becomes clear, bok choy is an excellent source of vitamins C and K. It also contains fibers that support normal digestion and helps reduce the risk of many chronic diseases, including some cancers. &nbsp;<a href="https://academic.oup.com/ajcn/article/97/5/1036/4577028" target="_blank" data-ref="Intake of fiber and fiber-rich plant foods is associated with a lower risk of renal cell carcinoma in a large US cohort" rel="noopener">[ref. 1]</a>&nbsp;

Bok-choy-has-potential-anti-cancer-properties

Bok choy has potential anti-cancer properties 

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Scientists have studied the family of cruciferous vegetables for potential cancer benefits. These effects seem to come from their sulfur compounds, called glucosinolates, and their decay products called isothiocyanates. &nbsp; <a href="http://koreascience.or.kr/article/JAKO201321365237666.page" target="_blank" data-ref="												Cruciferous Vegetables: Dietary Phytochemicals for Cancer Prevention				-Asian Pacific Journal of Cancer Prevention						 | Korea Science" rel="noopener">[Ref. 2]</a>&nbsp;

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One study found that bok choy consumption at least once a week was associated with a significantly lower risk of oral, esophageal, colorectal cancer, and breast, and kidney cancer compared to people who had never consumed bok choy. 3 Furthermore, bok choy is a rich source of the mineral selenium, which can also have anticancer properties.

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In another analysis of multiple studies, the researchers found that high exposure to selenium, detected through blood levels or in the toenails, was associated with a lower risk of breast, lung, esophagus, stomach and prostate cancer. &nbsp;<a href="https://www.nature.com/articles/srep19213?error=cookies_not_supported&amp;code=91426ba7-6eaa-4b62-9e39-57c5e8457855" target="_blank" data-ref="Selenium Exposure and Cancer Risk: an Updated Meta-analysis and Meta-regression - Scientific Reports" rel="noopener">[ref. 3]</a>&nbsp;

Bok-choy-to-support-bone-and-joint-health

Bok choy to support bone and joint health 

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A number of minerals in the plant support bone health. Such are calcium, phosphorus, zinc, magnesium and vitamin K. Zinc and iron play a role in collagen synthesis and vitamin D metabolism. Collagen is a type of protein that forms a matrix in your joints and skeletal system, helping to maintain bone structure and strength. Unfortunately, it is depleted with age, and therefore it is necessary to consume more foods rich in calcium, along with vitamin D and magnesium for optimal absorption.

Bok-choy-for-heart-health

Bok choy for heart health 

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Bok choy contains the minerals potassium, magnesium, and calcium, which help to naturally regulate blood pressure. The vegetable is also an excellent source of folate and vitamin B6. Studies have found that these nutrients can prevent the accumulation of homocysteine. Homocysteine can damage blood vessels and increase the risk of heart disease and stroke if it has elevated levels in the body. &nbsp;<a href="https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/647576" target="_blank" data-ref="" rel="noopener">[Ref. 4]</a>&nbsp;

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Potential-Side-Effects

Potential Side Effects 

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Although bok choy offers a number of health benefits, it can also have drawbacks for some people when consumed in large quantities.

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In raw, uncoated form, cruciferous vegetables contain an enzyme called myrosinase, which breaks down the glucosinolates that these vegetables also contain.

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Some of the degradation products of glucosinolates can prevent the body from absorbing iodine, which is crucial for thyroid function. In addition, since bok choy is rich in vitamin K, you may not want to consume it in larger quantities if you are taking blood-thinning drugs.

Bok choy is a cruciate, leafy vegetable that is widely present in Asian cuisine. It provides a wide variety of vitamins and minerals, as well as antioxidants and fibers that are good for your health. In fact, bok choy can be useful for heart health, bone health, and thyroid function. It may even have anticancer properties, but for some people, it is not recommended to consume it in large quantities.&nbsp;

Nutritional benefits and composition of Bok Choy (Brassica rapa) - delicious Chinese cabbage

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Nutritional benefits and composition of Bok Choy (Brassica rapa) - del

Бетина Цветкова

Natural-remedies-for-high-cholesterol

Natural remedies for high cholesterol

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Natural or complementary means for the treatment of heart disease often aim to control cholesterol levels, lower blood pressure and improve heart health. Usually, research on such means is limited compared to those of conventional medical devices.&nbsp;

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However, many people have achieved results with alternative means and some cholesterol-lowering supplements. Therefore, next, we will look at which ones can be useful.

Astragalus

Astragalus_0_0

Astragalus membranaceus is an herb used to support the immune system in traditional Chinese medicine. &nbsp;<a href="https://www.herbal-organic.com/bg/herb/14688" target="_blank" data-ref="Astragalus trimestris" rel="noopener">[ref. 1]</a>&nbsp; Astragalus has antibacterial and anti-inflammatory properties. It is considered an "adaptogen". This means it can help the body cope better with stress.&nbsp;

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There are animal studies that show that the total amount of flavonoids significantly reduces plasma levels of total cholesterol and LDL cholesterol. &nbsp;<a href="https://www.hindawi.com/journals/omcl/2012/282383/" target="_blank" data-ref="Study of the Effects of Total Flavonoids of Astragalus on Atherosclerosis Formation and Potential Mechanisms" rel="noopener">[Ref. 2]</a>&nbsp; Another study showed that astragalus polysaccharides lowered plasma cholesterol levels in hamsters. &nbsp;<a href="https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0027437" target="_blank" data-ref="Astragalus Polysaccharides Lowers Plasma Cholesterol through Mechanisms Distinct from Statins" rel="noopener">[ref. 3]</a>&nbsp;

Hawthorn

Hawthorn_0_0

Hawthorn (Crataegus) is a shrub whose fruits, leaves and flowers were used for heart problems during the Roman Empire. &nbsp;<a href="https://www.herbal-organic.com/bg/herb/14630" target="_blank" data-ref="Crataegus" rel="noopener">[ref. 4]</a>&nbsp; Hawthorn acts ref. In addition, according to traditional Chinese medicine, hawthorn acts on the toning of the spleen to promote digestion and activate blood circulation to dispel stagnant blood. &nbsp;<a href="https://www.frontiersin.org/articles/10.3389/fphar.2020.00118/full" target="_blank" data-ref="Roles and Mechanisms of Hawthorn and Its Extracts on Atherosclerosis: A Review" rel="noopener">[Ref. 5]</a>&nbsp;

Flaxseed-oil

Flaxseed oil

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Both flaxseed and linseed oil contain high levels of alpha-linolenic acid (ALA). It is an omega-3 fatty acid that can help reduce the risk of heart disease. Randomized controlled trials have shown that alpha lipoic acid can change the lipid profile, but their results are rather contradictory and more studies are needed to this effect. &nbsp;<a href="https://linkinghub.elsevier.com/retrieve/pii/S0014299919300093" target="_blank" data-ref="Redirecting" rel="noopener">[Ref. 6]</a>&nbsp;

Fish-oil-supplements-with-omega-3-fatty-acids

Fish oil supplements with omega-3 fatty acids 

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Omega-3 fatty acids are found in fish and fish oils. Salmon, tuna, trout, herring, sardines, and other oily fish are particularly rich sources of anti-inflammatory fats.

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Experts have already proven that omega-3 fatty acids in fish help reduce the risk of heart disease. Other nutrients in fish or a combination of these nutrients and omega-3 fatty acids can help protect the heart. Eating one or two servings of oily fish a week can reduce the chances of heart problems in general.

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If you have heart damage you can benefit from taking supplements with omega-3 fatty acids or from eating foods rich in omega-3 fatty acids. As described in "An Improvement of Cardiovascular Risk Factors by Omega-3 Polyunsaturated Fatty Acids", supplements containing polyunsaturated fatty acids (PUFA) reduce serum triglycerides levels and increase HDL cholesterol. &nbsp;<a href="https://www.jocmr.org/index.php/JOCMR/article/view/3362" target="_blank" data-ref="An Improvement of Cardiovascular Risk Factors by Omega-3 Polyunsaturated Fatty Acids | Yanai | Journal of Clinical Medicine Research" rel="noopener">[Ref. 7]</a>&nbsp;

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Sources-of-sterol-and-stanol

Sources of sterol and stanol 

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Plant sterols and stanols are substances found in many fruits, vegetables, nuts, seeds, cereals and other plants. Some processed foods are also enriched with plant sterols or stanols, such as orange juice or yogurt products.

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Plant sterols and stanols can help reduce the risk of heart disease. They help to prevent the absorption of cholesterol from the small intestine. This can lower levels of LDL (bad) cholesterol in the blood. &nbsp;<a href="https://www.mdpi.com/2072-6643/10/9/1262" target="_blank" data-ref="LDL-Cholesterol Lowering of Plant Sterols and Stanols&mdash;Which Factors Influence Their Efficacy?" rel="noopener">[Ref. 8]</a>&nbsp;

Some natural remedies may help manage cholesterol levels, but they do not replace drug therapy. Their advantage is that they are readily available, usually offered without a prescription, but not for everyone there is enough evidence whether they work effectively in humans.&nbsp; In addition to drug and alternative therapy, lifestyle changes and habits are also part of the means to lower high cholesterol. For example, maintaining a healthy weight for your height, increasing physical activity, eating nutrient-rich foods and quitting smoking are such measures.

How to lower high cholesterol with natural remedies

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Pumpkin-(Cucurbita):-Delicious-and-healthy-fruit

Pumpkin (Cucurbita): Delicious and healthy fruit 

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Extremely nutritious and especially rich in vitamin A 

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Pumpkin (Cucurbita) possesses an impressive number of nutrients that serve as digestive, intestinal, metabolic, heart health and not &nbsp;<a href="https://www.herbal-organic.com/bg/herb/14447" target="_blank" data-ref="Cucurbita" rel="noopener">only [ref. 1]</a>&nbsp;. One glass of boiled pumpkin (245 grams) contains the following nutrients:

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<ul><li style="font-weight: 400;" aria-level="1">Calories: 49 kcal</li><li style="font-weight: 400;" aria-level="1">Fat: 0.2 grams</li><li style="font-weight: 400;" aria-level="1">Protein: 2 grams</li><li style="font-weight: 400;" aria-level="1">Carbohydrates: 12 grams</li><li style="font-weight: 400;" aria-level="1">Fiber: 3 grams</li><li style="font-weight: 400;" aria-level="1">Vitamin A: 245% of the reference daily dose (RDI)</li><li style="font-weight: 400;" aria-level="1">Vitamin C: 19% of RDI</li><li style="font-weight: 400;" aria-level="1">Potassium: 16% of RDI</li><li style="font-weight: 400;" aria-level="1">Copper: 11% of RDI</li><li style="font-weight: 400;" aria-level="1">Manganese: 11% of RDI</li><li style="font-weight: 400;" aria-level="1">Vitamin B2: 11% of RDI</li><li style="font-weight: 400;" aria-level="1">Vitamin E: 10% of RDI</li><li style="font-weight: 400;" aria-level="1">Iron: 8% of RDI</li><li style="font-weight: 400;" aria-level="1">Small amounts of magnesium, phosphorus, zinc, and folate</li></ul>

A-high-amount-of-beta-carotene-for-antioxidant-properties

A high amount of beta carotene for antioxidant properties 

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Just like other orange fruits and vegetables - oranges, carrots, and sweet potatoes, pumpkins are rich in beta-carotene. Your body converts this antioxidant into vitamin A. You need vitamin A to see well, have strong protection from microbes, and make your reproductive system work perfectly. In addition, beta-carotene helps the heart, lungs, kidneys, and other organs to be healthy.

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Pumpkins also contain other antioxidants, such as alpha-carotene and beta-cryptoxanthin. They can neutralize free radicals by stopping them from damaging your cells &nbsp;<a href="https://www.sciencedirect.com/science/article/abs/pii/S0308814697001969" target="_blank" data-ref="ScienceDirectScience DirectScienceDirect helpElsevierRELX Group" rel="noopener">[ref. 2]</a>&nbsp;.

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In vitro and animal studies have shown that these antioxidants protect the skin from sun damage and reduce the risk of cancer, eye diseases and other conditions. &nbsp;<a href="https://onlinelibrary.wiley.com/doi/abs/10.1046/j.1523-5408.2002.00004.x" target="_blank" data-ref="Just a moment..." rel="noopener">[ref. 3]</a>&nbsp;

Pumpkin-contains-vitamins-to-support-immunity

Pumpkin contains vitamins to support immunity 

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Pumpkin is rich in nutrients that can boost your immune system. First, it has a high content of beta-carotene, which helps in the fight against infections. People with vitamin A deficiency often suffer from weaker immune systems and protection.

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Pumpkin is also high in vitamin C, which has been shown to increase white blood cell production, help immune cells work more efficiently and causes wounds to heal faster.&nbsp;

Pumpkin-to-support-normal-weight

Pumpkin to support normal weight

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Pumpkin is considered a nutrient-rich food that is also low in calories. Therefore, it is compatible with dietary regimes of weight loss and correction of the figure. Like cucumbers, pumpkin has less than 50 calories per cup (245 grams) and consists of about 94% water. This means that it will also hydrate you perfectly, which is also another great benefit.

Potential-anti-cancer-action-of-the-pumpkin

Potential anti-cancer action of the pumpkin 

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Pumpkin is high in carotenoids, a type of compound that can function as antioxidants. This allows them to neutralize free radicals, which can protect against certain cancers.

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For example, an analysis of 13 studies showed that people with higher intake of alpha-carotene and beta-carotene had a significantly lower risk of stomach cancer.&nbsp;<a href="https://linkinghub.elsevier.com/retrieve/pii/S0261561415000461" target="_blank" data-ref="Redirecting" rel="noopener">[ref. 4]</a>&nbsp;

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Similarly, many other studies on people have found that people with higher carotenoid intake have a lower risk of breast, throat, pancreatic and other cancers. &nbsp;<a href="https://link.springer.com/article/10.1007/s10549-011-1723-8?error=cookies_not_supported&amp;code=96ccc0c5-a948-4f3d-af14-d14b46e3c36a" target="_blank" data-ref="Carotenoids and breast cancer risk: a meta-analysis and meta-regression - Breast Cancer Research and Treatment" rel="noopener">[Ref. 5]</a>&nbsp;

Plenty-of-potassium-in-the-pumpkin

Plenty of potassium in the pumpkin 

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More good news on the nutritional benefits of pumpkin: studies show that higher potassium levels can reduce the risk of stroke, kidney stones and type 2 diabetes. Another bonus is that potassium can also increase the mineral density of bones, which is very important for women, especially with age.&nbsp;

Pumpkins contain carotenoids that act as antioxidants. These compounds are associated with lower risks of developing several types of cancer. This fruit vegetable also provides a wealth of nutrients to support immunity, eye health, digestion and other processes. Remarkably, it is a low-calorie and very nutritious food that can be consumed in many ways.

Pumpkin (Cucurbita): Delicious and Healthy Fruit

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Pumpkin (Cucurbita): Delicious and healthy fruit vegetable

The-valuable-poisonous-secretion-of-Phyllomedusa-and-the-Ritual-Kambô

The valuable poisonous secretion of Phyllomedusa and the Ritual Kambô 

The-valuable-poisonous-secretion-of-Phyllomedusa-and-the-Ritual-Kambô_0_0

First of all, it is important to clarify that the Kambo ritual (or Spo) is a type of voluntary poisoning. During this purifying ritual, a healer shaman from various South American countries deliberately burns a man's right shoulder with a hot stick of fire. Excretions from Phyllomedusa bicolor (the frog in question) are then applied to these fresh wounds.&nbsp;

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This ritual is used as a means of purifying the body, supposedly brings luck to hunters, increases endurance, physical and sexual strength. All peripheral and most of the central effects of secretion can be attributed to the extremely high content of active peptides, easily absorbed through the burned skin. [1] These peptides include:&nbsp;

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<ul><li style="font-weight: 400;" aria-level="1">filinkeruline (hypotensive neuropeptide)</li><li style="font-weight: 400;" aria-level="1">filometuzine (tahicinin, which excites neurons, causes behavioral reactions, constricts smooth muscles and is a powerful vasodilator and secretagogue)</li><li style="font-weight: 400;" aria-level="1">filukin (induces relaxation of arterial smooth muscle by targeting bradykinin receptors)</li><li style="font-weight: 400;" aria-level="1">dermorphins (opiate-like activity)</li><li style="font-weight: 400;" aria-level="1">deltorfins (opioid-like activity)</li></ul>As duly documented, after applying the poison within minutes, palpitations, sweating and nausea appear, which immediately lead to severe vomiting. After a few more minutes, the effects disappear, and it is important that the person receive water or tea to encourage the discharge of toxins and rehydration. &nbsp;<a href="https://jvat.biomedcentral.com/articles/10.1186/1678-9199-20-40" target="_blank" data-ref="Phyllomedusa bicolor skin secretion and the Kamb&ocirc; ritual - Journal of Venomous Animals and Toxins including Tropical Diseases" rel="noopener">[ref. 1]</a>&nbsp;

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Unfortunately, the beneficial effects have not been scientifically proven in randomized controlled trials, so it cannot be argued for sure whether they were induced by the poison or were placebo.

What-do-people-use-Kambo-for?

What do people use Kambo for? 

What-do-people-use-Kambo-for?_1_0

What-do-people-use-Kambo-for?_1_1

Indigenous people from many countries in South America, including Bolivia, Brazil, Colombia, Peru, French Guiana, have used Kambo over the centuries to treat and cleanse the body by strengthening its natural protection and preventing bad luck.&nbsp;

What-do-people-use-Kambo-for?_1_2

Nowadays, shamans and practitioners of naturopathic methods apply it to cleanse the body of toxins, as well as to purportedly treat numerous health conditions. Despite the lack of research, Kambo supporters believe it can help in a number of conditions, including:

What-do-people-use-Kambo-for?_1_3

<ul><li style="font-weight: 400;" aria-level="1">Addiction</li><li style="font-weight: 400;" aria-level="1">Alzheimer's disease</li><li style="font-weight: 400;" aria-level="1">Anxiety</li><li style="font-weight: 400;" aria-level="1">Cancer</li><li style="font-weight: 400;" aria-level="1">Chronic pain</li><li style="font-weight: 400;" aria-level="1">Depression</li><li style="font-weight: 400;" aria-level="1">Diabetes</li><li style="font-weight: 400;" aria-level="1">Hepatitis</li><li style="font-weight: 400;" aria-level="1">HIV and AIDS</li><li style="font-weight: 400;" aria-level="1">Infections</li><li style="font-weight: 400;" aria-level="1">Infertility</li><li style="font-weight: 400;" aria-level="1">Rheumatism</li></ul>

Are-there-any-risks-in-a-Kambo-ritual?

Are there any risks in a Kambo ritual? 

Are-there-any-risks-in-a-Kambo-ritual?_2_0

Along with the intense and very unpleasant effects, which are considered a normal part of the ritual, the use of poison from Phyllomedusa bicolor for it is associated with several serious effects and complications.

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Possible risks include:

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<ul><li style="font-weight: 400;" aria-level="1">Severe and prolonged vomiting and diarrhoea</li><li style="font-weight: 400;" aria-level="1">Dehydration</li><li style="font-weight: 400;" aria-level="1">Muscle spasms and cramps</li><li style="font-weight: 400;" aria-level="1">Convulsions</li><li style="font-weight: 400;" aria-level="1">Jaundice</li><li style="font-weight: 400;" aria-level="1">Confusion</li><li style="font-weight: 400;" aria-level="1">Scars&nbsp;</li></ul>There have also been reported cases of toxic hepatitis, as well as damage to the kidneys, pancreas and liver, which can be damaged by toxins. &nbsp;<a href="https://pnas.org/doi/full/10.1073/pnas.89.22.10960" target="_blank" data-ref="Just a moment..." rel="noopener">[Ref. 2]</a>&nbsp;

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Pregnant or nursing mothers, as well as children should not use Kambo!

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Also, the use of this non-standard purification method is not recommended in the following health conditions:

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<ul><li style="font-weight: 400;" aria-level="1">Cardiovascular disease</li><li style="font-weight: 400;" aria-level="1">History of stroke or cerebral hemorrhage</li><li style="font-weight: 400;" aria-level="1">Aneurysm</li><li style="font-weight: 400;" aria-level="1">Blood clots</li><li style="font-weight: 400;" aria-level="1">Mental health conditions such as depression, anxiety disorders and psychosis</li><li style="font-weight: 400;" aria-level="1">Low blood pressure</li><li style="font-weight: 400;" aria-level="1">Epilepsy</li><li style="font-weight: 400;" aria-level="1">Addison's disease &nbsp;<a href="https://www.termedia.pl/Toxic-hepatitis-caused-by-the-excretions-of-the-Phyllomedusa-bicolor-frog-a-case-reportby-the-excretions-of-the-Phyllomedusa-bicolor-frog-a-case-report,80,29137,0,1.html" target="_blank" data-ref="			Toxic hepatitis caused by the excretions of the Phyllomedusa bicolor frog &ndash; a case reportby the excretions of the Phyllomedusa bicolor frog &ndash; a case report		" rel="noopener">[ref. 3]</a>&nbsp;</li></ul>

The ritual use of frog venom by Phyllomedusa bicolor, or briefly "Kambo", is gaining popularity in North America and Europe despite the lack of scientific evidence. When trying to conduct the ritual, there are many risks, and the process itself can threaten the health of people in at-risk groups.

Mystery Resolved: Frog Medicine from Phyllomedusa bicolor 

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Mystery Resolved: Healing Frog Medicine from Phyllomedusa bicolor

The-most-important-facts-about-apples

The most important facts about apples 

The-most-important-facts-about-apples_0_0

Apples (Malus domestica) are rich in fiber, vitamins and minerals, all of which are beneficial for human health. They also provide numerous valuable antioxidants and help neutralize free radicals. &nbsp;<a href="https://nutritionj.biomedcentral.com/articles/10.1186/1475-2891-3-5" target="_blank" data-ref="Apple phytochemicals and their health benefits - Nutrition Journal" rel="noopener">[ref. 1]</a>&nbsp;

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Free radicals are reactive molecules that can accumulate as a result of natural processes and environmental factors. If too many free radicals accumulate in the body, they can cause oxidative stress. This can lead to cell damage. Along with many other fruits and vegetables, apples can also counteract oxidative damage.

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With over 7,000 different varieties available worldwide, it is no surprise that apples are the most widely consumed fruit worldwide. From sweet red varieties, such as Red Superb, Fuji or Gala, to green sours, such as Grenny smith, there's certainly an apple for every taste. [&nbsp;<a href="https://www.mdpi.com/2304-8158/9/1/52" target="_blank" data-ref="Traditional, Indigenous Apple Varieties, a Fruit with Potential for Beneficial Effects: Their Quality Traits and Bioactive Polyphenol Contents" rel="noopener">[ref. 2]</a>&nbsp;]

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Apples are usually eaten in raw form or used in recipes for cookies, muffins, sweets, salads, oatmeal or smoothies. They are also a great breakfast alone or to yogurt with fruits and oats.

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In addition to their culinary flexibility and numerous colors and tastes to choose from, apples are an extremely healthy fruit with many research-supported benefits.

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Impressive Health Benefits of Apples

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Good nutritional profile 

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Apples are considered nutrient-rich fruits, which means they provide a lot of nutrients per serving. An average apple of 200 grams offers the following nutrients:

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<ul><li style="font-weight: 400;" aria-level="1">Calories: 104 kcal</li><li style="font-weight: 400;" aria-level="1">Carbohydrates: 28 grams</li><li style="font-weight: 400;" aria-level="1">Fiber: 5 grams</li><li style="font-weight: 400;" aria-level="1">Vitamin C: 10% of daily value (DV)</li><li style="font-weight: 400;" aria-level="1">Honey: 6% of DV</li><li style="font-weight: 400;" aria-level="1">Potassium: 5% of DV</li><li style="font-weight: 400;" aria-level="1">Vitamin K: 4% of DV</li></ul>The same serving - 200 g - also provides 2–5% of DV for vitamins E, B1 and B6, contributing to the even greater usefulness of these fruits. To make the most of them, however, consume them with the bark, washed well in advance.

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Apples support weight loss

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Apples are high in fiber and water, two qualities that make them saturated food. A growing sense of satiety works as a weight loss strategy as it helps manage your appetite. This in turn can cause you to reduce your calorie intake.

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In one study, eating whole apples increased the feeling of satiety up to 4 hours longer than consuming equal amounts of apple puree or juice. This is because whole apples reduce the speed at which the stomach empties its contents. [ <a href="https://academic.oup.com/jn/article/150/11/2890/5893501" target="_blank" data-ref="Processing Apples to Puree or Juice Speeds Gastric Emptying and Reduces Postprandial Intestinal Volumes and Satiety in Healthy Adults" rel="noopener">[ref. 3]</a>&nbsp;]

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Research has also shown that apple intake can significantly reduce body mass index (BM), a weight-related risk factor for heart disease. [&nbsp;<a href="https://academic.oup.com/cdn/article/3/10/nzz109/5580580" target="_blank" data-ref="Effects of Intake of Apples, Pears, or Their Products on Cardiometabolic Risk Factors and Clinical Outcomes: A Systematic Review and Meta-Analysis" rel="noopener">[ref. 4]</a>&nbsp;]

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Apples are beneficial to the heart 

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Apples are associated with a lower risk of heart disease. One reason may be that they contain soluble fiber. This type of fiber can help lower cholesterol levels in the blood.

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Another reason may be that apples contain polyphenols. Some of them, namely the flavonoid epicatechin, can lower blood pressure. Studies have also linked high flavonoid intake to a lower risk of stroke. [&nbsp;<a href="https://pubs.rsc.org/en/content/articlelanding/2020/FO/D0FO01118E" target="_blank" data-ref="An overview and update on the epidemiology of flavonoid intake and cardiovascular disease risk" rel="noopener">[ref. 5]</a>&nbsp;]

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Apples in support of intestinal health

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Apples contain pectin - a type of fiber that acts as a prebiotic. This means that apples enrich your microbiota, contributing to the necessary intestinal balance.

Thanks to various antioxidants, fiber and other nutrients, apples are a great addition to a healthy diet. They have benefits for blood pressure, weight control, intestinal microbial balance and even exhibit anti-cancer effects. Their consumption is associated with a lower risk of many chronic diseases, including diabetes, heart disease and cancer.