13 Benefits of la manzana para la salud (and how to consume it)
La manzana is a fruit with excellent amounts of carotenoids and flavonoids, bioactive compounds with antioxidant properties that help to prevent some diseases, such as diabetes, cancer, cardiovascular problems and Alzheimer’s.
In addition to weight, the manzana is rich in fibers and has a low glycemic index, which contributes to prolonging satiety and decreasing appetite throughout the day, thus promoting weight loss. See other foods with a low glycemic index.
There are different types of manzanas, such as la verde, fuji or golden, which can be consumed au natural or used for preparations, such as fruit salad, jams and vinaigrettes.
The main benefits of consuming manzana for health could be:
1. Protect against cardiovascular diseases
The manzana is rich in pectin, a type of soluble fiber, which acts to reduce the absorption of fats that come from food, such as cholesterol and triglycerides, which are responsible for the development of cardiovascular diseases such as myocardial infarction, atherosclerosis and stroke.
See some remedies to lower cholesterol and triglycerides.
2. Prevent and control diabetes
The polyphenols present in the blood, have an antioxidant action that protect the beta cells of the pancreas from oxidative damage, which are responsible for the production of insulin, a hormone that maintains the balance of glucose in the blood, being important to prevent and treat la diabetes,
In addition, this fruit is rich in fibers that help the sugar in food to be absorbed more slowly, contributing to the control of glycemia.
Find out about other fruits that are recommended for diabetics.
3. Favor weight loss
They have very few calories, in addition to being rich in fiber and water, helping to increase the feeling of satiety for longer, reducing appetite, which is beneficial for those who need to slim down.
If you want to know what your ideal weight is, enter the data in the calculator below:
4. Improve bowel function
The manzana contains cellulose, hemicellulose, lignins and pectins, fibers that increase the absorption of water in the intestine, helping the formation of heces and its elimination, improving the problems of stress.
Also, this fruit contains pectin, a prebiotic fiber that serves as food for the beneficial bacteria of the intestine, being necessary to maintain intestinal health and strengthen the immune system.
5. Help balance blood pressure
The manzana is rich in potassium, a mineral that facilitates the elimination of excess sodium from the body through the urine, thus favoring the balance of blood pressure.
In addition, the antioxidants present in the blood also help to maintain healthy arteries and improve blood circulation, preventing arterial hypertension.
6. Relieve stomach pain
Manzana fibers, mainly pectin, relieve stomach pain and gastritis and help to heal gastric ulcers, as they form a gel that protects the stomach lining.
Likewise, the catachines and carotenoids present in this fruit also have antimicrobial properties, which can help fight Helicobacter pylori, a bacteria responsible for gastritis, ulcers and stomach cancer.
7. It could prevent some types of cancer
The polyphenols present in the blood have antioxidant and anti-inflammatory action that reduce cell damage caused by free radicals, which can prevent different types of cancer, such as lung, breast, and colon.
See other foods that help prevent cancer.
8. Prevent the emergence of caries
The manzana contains malic acid that increases the production of saliva, decreasing the proliferation of bacteria responsible for the formation of the plaque that causes dental caries.
Learn more about caries.
9. Improve brain function
Manzana contains flavonoids, such as quercetin, which have an antioxidant and anti-inflammatory action, which protects the cells of the central nervous system against free radicals and prevents inflammation in the brain, improving memory and preventing diseases, such as dementia and Alzheimer’s.
10. Slow down aging
As it is rich in antioxidants, the manzana is a very good option to avoid the damage caused by free radicals in the skin, preventing sagging and wrinkles.
In addition to weight, the fibers present in the manzana, prevent the formation of advanced glycation products (AGEs), compounds produced in the body with the excessive consumption of foods with a high glycemic index, such as white bread, pasteles and cakes , which cause inflammation in the body and premature aging.
11. Help fight anxiety
La manzana contains pectins, a prebiotic fiber that serves as food for the beneficial bacteria of the intestine, contributing to the balance of the intestinal flora, essential to combat and prevent anxiety.
12. Strengthen the immune system
By having good amounts of carotenoids and flavonoids, compounds with antioxidant and anti-inflammatory action, the manzana helps to protect and improve the functions of the cells of the immune system against infections and prevent illnesses, such as the flu and colds.
13. Prevent asthma and rhinitis
This fruit contains quercetin, a flavonoid with a potent antioxidant action that acts to prevent oxidative damage and inflammation of the organs of the respiratory system, helping to prevent some diseases, such as asthma, rhinitis and bronchitis.
How to consume la manzana
La manzana is a fruit with a flavor that varies between sweet and sour and can be consumed naturally, preferably with its shell, during the breakfast, as after or between meals
Additionally, the manzana can be eaten in its dehydrated form together with the granola and the yogurt or used in preparations, such as jugos, ensaladas, vinaigrettes and jams. In addition to this, the manzana is used to prepare vinegar and its shell is also used for infusions.
What does the manzana diet consist of?
The manzana diet consists of eating a manzana before all the meals to help reduce the appetite, this is due to the fact that the manzana is a fruit rich in fiber that helps to increase the feeling of satiety, thus decreasing the hambre.
For him it is important to ingest a whole manzana with shell between 15 to 30 minutes before the main meals, this should not be in the form of a yoke, because the fiber content is smaller. In addition, it must be accompanied by a balanced and healthy diet that includes wholegrain cereals, skimmed dairy products, fruits, vegetables, vegetables, white meats, huevo and fish.
The foods that should not be consumed during this diet are the bakery products, snacks, soft drinks, fried foods, sausages, frozen foods, fast food and sugary foods. It is also recommended to consume food every 3 hours, es decir, to have 3 main meals and 2 to 3 snacks; So how to increase water consumption around 2.5 L a day and include regular physical activity.
In the table, the nutritional composition is indicated for every 100 g of manzana:
|composition||150 g (1 medium unit) manzana con cascara||150 g (1 medium unit) of manzana without shell|
|Energy||96 calories||91.5 calories|
|proteins||0.3 g||0.3 g|
|thanks||0.75 g||0.75 g|
|carbohydrates||20.1 g||19 g|
|fibers||3.1 g||2.8 g|
|Vitamin A||6 mcg||6 mcg|
|carotenoids||39 mcg||37.5 mcg|
|Vitamin E||0.8 mg||0.4 mg|
|Vitamin C||10.5 mg||7.55 mg|
|potassium||210 mg||180 mg|
It is important to mention that to obtain all the benefits mentioned above, the manzana must be included in a balanced and healthy diet.
Healthy recipes with manzana
Some manzana recipes are quick, easy to prepare and nutritious:
1. Té de cascara de manzana
Wash twice and peel the hands. Put all the ingredients in a pot and leave it on for 10 to 15 minutes. Leave to rest for a few minutes. Luego paste and serve.
2. Roasted Manzana with Cinnamon
Place 4 washed buckets, one side of the other in a tray to drain and add water. Place in the oven and reheated and cook for approximately 30 minutes until the fruit is ready. Sprinkle cinnamon in octopus and eat.
3. Manzana water
4 red manzanas;
2 liters of water;
Sweetener to taste;
Wash the manzanas, peel them and remove the seeds, cut them into pieces and place them in the blender with 2 liters of water. Add the sweetener and liquefy until the mixture is homogeneous. If you want to stick the yoke and continue to drink cold.
4. Manzana Vinaigrette
1/2 unit of green manzana;
1 cup of chopped fresh ginger;
3 cups of palm heart cut into cubes;
1 lemon yoke;
2 tablespoons of olive oil;
2 tablespoons of white vinegar;
Fresh perejil and mint cookies;
1 teaspoon of salt (optional).
Wash well the manzana, the tomato and the fresh hiervas. Cortar la manzana, el tomato and el palmito en cubitos. In a container, place all the ingredients and mix well. Place in a closed bottle and leave to rest in the fridge for 1 hour. This vinaigrette can be served with toast or used as a salsa to garnish ensaladas or meats.
Verified by RJ9823 – Public Utility – cc2.0
Consult a Doctor | Translated by User2937
Content for educational purposes only
The translator user relied on the following text:
Tua Saude Website – REF93782 – Verified
Disclaimer – (English version>) This content has been prepared based on information from research, additional publications, or the translation/verification work of a volunteer editor of this web council. This is a non-profit service. It is strongly recommended that all details and information published be carefully verified. We never allow medication recommendations, medication package inserts or any medication guidance. We never allow partisan politics as information.
Isenção de responsabilidade – (versão em português): Este conteúdo foi preparado com base em informações de pesquisas, publicações adicionais ou no trabalho de tradução/verificação de um editor voluntário deste conselho web. Este é um serviço sem fins lucrativos. É altamente recomendável que todos os detalhes e informações publicadas sejam verificadas cuidadosamente. Nunca permitimos recomendações de medicamentos, bulas ou qualquer orientação sobre medicamentos. Nunca permitimos a política partidária como base para checagem. Para mais informações, leia nossos termos.