The health benefits of apples for women
Almost everyone knows about the benefits of apples, because they contain many valuable vitamins and minerals. Another undoubted advantage of these fruits is that they are widespread and available in our territory. In this case, it is important to know how to eat apples, what effect they have on the female body and when are contraindicated.
The chemical composition and calorie content of apples
The characteristics of the fruit are influenced by many factors, including their variety and maturity.
On average, 100 g of fresh fruit contains:
- calories - 47 kcal;
- proteins - 0.4 g;
- fats - 0.4 g;
- carbohydrates - 9.8 g;
- dietary fiber - 1.8 g;
- water - 86.3 g.
The calorie content of green and yellow varieties is about 35 kcal, and red - about 52 kcal. Due to the low calorie content, apples are often included in the diet of various people on a diet.
These fruits contain valuable trace elements - potassium, calcium, sodium, magnesium, sulfur, phosphorus and chlorine, and trace elements - iron, zinc, manganese, fluorine, selenium, boron, iodine, molybdenum, vanadium, chromium, nickel and rubidium. Also, fruits contain monosaccharides, disaccharides, organic acids, pectins and ashes.
The list of vitamins is also striking in variety:
- retinol (vitamin A);
- thiamine (vitamin B1);
- riboflavin (vitamin B2);
- pantothenic acid (vitamin B5);
- pyridoxine (vitamin B6);
- folic acid (vitamin B9);
- ascorbic acid (vitamin C);
- tocopherol (vitamin E);
- biotin (vitamin H);
- niacin (vitamin PP);
- phylloquinone (vitamin K);
- β-carotene and others
Important! Heat treatment increases the calorie content of fruits. So, for a baked apple, it is 66 kcal. And the nutritional value of dried fruits is 243 kcal.
What are apples for women?
Due to its valuable composition, apples positively affect many organs of the female body.
- For instance:
- improve resistance to infections;
- strengthen the nervous system;
- reduce harmful cholesterol in the blood;
- improve blood circulation and digestion;
- increase the general tone of the body, give vitality;
- have anti-inflammatory, hypoglycemic effect;
- have a healing effect;
- have a low calorie content and can be used on a diet;
- beneficial effect on the skin, hair and nails;
- contribute to detoxification of the body;
- green fruits are characterized by a high concentration of iron and raise the level of hemoglobin;
- reds give energy due to the high sugar content.
Apples are literally indispensable in the diet of a pregnant woman. Many expectant mothers face a problem such as constipation. Then the fruits will perfectly help to establish the intestines, improve digestion and metabolic processes in the body.
Important! During pregnancy and lactation, it is better to consume green apples, as they are less likely to cause allergies and colic in babies.
Many pregnant women report a deterioration in the condition of bones and teeth, since calcium is actively washed out of the body during this period. Ordinary apples will also help here. Due to the high concentration of vitamin A in them, the bones and tooth enamel will strengthen, and the immune system will receive additional support.
Also, during pregnancy, good work of the central nervous system and control of the level of hemoglobin in the blood are important, which these fruits actively contribute. Since fresh fruits sometimes cause increased gas formation and colic, they can be replaced with baked or diluted juice.
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Organic acids will improve digestion, fiber will cleanse tooth enamel well, and a vitamin-mineral cocktail will help increase the body's defenses.
Also, regular consumption of fruits will have a noticeable healing and rejuvenating effect on the whole body of a woman. And through mother’s milk, the baby is nourished with health and vitality.
When losing weight
The availability and low calorie content of the fruit made it a frequent component of weight loss diets. Moreover, during this period, the female body urgently needs an additional vitamin-mineral complex, which is found in apples.
Fiber fiber contributes to the proper functioning of the intestines. And juice will help get rid of edema, normalize metabolic processes and improve general immunity. Also, during weight loss, it is important to maintain the function of the heart, blood vessels, liver and the state of the nervous system, which these fruits successfully cope with.
Also find out how products like prunes, cherries, celery, royal jelly, parsley, tomatoes, black cumin, cilantro, carrots, watermelon, honey, melon, dill, beets and pumpkin influence the woman’s body.
Basic rules for choosing quality apples
When buying fruit, you should choose such instances:
- well ripened, fragrant;
- not wrinkled and not too soft;
- without damage, stains and signs of decay;
- without traces of the activity of insect pests;
- without sticky wax film (to extend shelf life).
Since there are many apple varieties, their color is not always a sign of ripeness. Often, fully ripened fruits have a bright green tint. If the fruit is planned to be consumed after a while, then you can buy a slightly immature specimens. And too overripe are more suitable for baking, cooking baking and winter preparations - jam, jam, juice.
It is better not to get too large fruits with an ideal appearance, as they can be grown using nitrates and other chemicals. When buying fruit out of season - in spring or early summer - you should be especially careful about the choice so that you don’t get fruits that are “stuffed” with chemicals for long-term transportation and preservation of the presentation.
Did you know? In many ancient peoples, the apple was considered a symbol of love and health. So, the ancient Celts believed that it is a source of immortality, and in the tales of the Slavic peoples, the fruits were called "rejuvenating."
Features of the use of apple fruits
For a healthy person there are no special restrictions on the use of apples. However, any diet should be full and varied, so you should adhere to a certain norm. Moreover, the substances contained in them can delay the entry into the body of other valuable elements.
According to the recommendations of nutritionists, 2-3 apples of medium size can be eaten daily.
Moreover, it is better that they be different varieties. You can also replace the daily intake of fruits with three glasses of juice. Most of the valuable properties are preserved in dried and thermally processed fruits. Such fruits will be an excellent substitute for dessert and saturate the female body with valuable substances.
Possible harm and contraindications
Excessive consumption of apples, like any other products, can negatively affect the female body. Fruit abuse during pregnancy or breastfeeding can be especially dangerous. Such women should not eat more than 2 average fruits per day.
Nursing mothers are not recommended to eat fresh apples in the first couple of months of the baby's life, as they can cause colic or allergic reactions in the baby. Introducing fruits into the diet, you should start with a small number of baked fruits.
It is better to choose green varieties, as they contain more iron and are less likely to cause allergies. When eating fruit, it is important to constantly monitor the condition of the child. If there are symptoms of an upset stomach or negative skin reactions, the product should be discarded for now.
Since fruits contain a lot of acids, they can provoke colitis and inflammation of the digestive tract. Therefore, if a woman suffers from gastritis, high acidity or other diseases in this area, then you can eat fruits only after consulting your doctor. Perhaps he will recommend apples of only sweet varieties or in baked form. The same restrictions apply to those suffering from urolithiasis or gall bladder disease.
Also, excessive consumption of fruits thins tooth enamel, so after eating you should brush your teeth or at least rinse your mouth with water. Despite the low calorie content, a large number of apples in the diet negatively affects those who are on a diet. They can increase appetite and inhibit weight loss. Therefore, you should always adhere to the main principle of nutrition - moderation and diversity.
Apples are a valuable and tasty natural product. They are extremely useful for the female body, including during pregnancy, breastfeeding or during the fight against excess weight. Proper and moderate consumption of these fruits will help to improve your health and give you a big boost of energy!