Autumn is here, and apples are at their peak. This is the best season to enjoy fresh, crisp apples of all varieties. Lykkers, have you ever wondered if apples can help people with high blood pressure live longer?
Or maybe you've heard that steaming apples enhances their nutritional value? Today, let's answer these questions and dive deep into the health benefits of apples, especially when they're steamed!
Apples Can Extend Lifespan for Hypertension Patients
Studies show that people with high blood pressure who eat apples regularly live longer. Compared to those who eat less than one apple a month, people who consume 3-6 apples weekly experience a 40% lower risk of death from various causes. This means that eating apples can reduce the risk of dying from health conditions other than accidents, effectively helping us live longer and healthier lives.
Steamed Apples: Easier to Digest, Packed with Nutrients
Many people find it difficult to digest raw apples, which can lead to bloating or discomfort. The good news is that steaming apples can solve this problem! Heating apples makes them easier on the stomach and perfect for seniors or those with weak digestion.
Steamed apples retain most of their potassium and fiber, which are heat-stable nutrients. What's more, heating releases polyphenols trapped in the cell walls, making them easier for the body to absorb. The pectin in the apple peel dissolves during steaming, becoming more beneficial to the digestive system.
Even better, steaming apples may create a small amount of oligosaccharides—a type of prebiotic that promotes gut health. So, steaming not only maintains the apple's nutrients but also boosts digestion.
Apples Help Control Blood Sugar Levels
Apples are not just great for lowering blood pressure; they also help regulate blood sugar. Research shows that people who eat apples regularly have a lower risk of developing diabetes.
Apples contain compounds that inhibit alpha-amylase and glucosidase, enzymes responsible for breaking down starch. When we eat apples with starchy foods like rice, they slow down digestion and prevent sharp blood sugar spikes. In fact, replacing a small portion of rice with apples during a meal can reduce post-meal blood sugar levels.
Eating a small apple (about 160g) 30 minutes before a meal can further stabilize blood sugar. If fresh apples are not convenient, apple chips or dried apples are also a great alternative. Dried apples, in particular, have the lowest glycemic index (GI) of all fruit snacks, making them a good option for managing blood sugar.
Apples Offer Many Health Perks
Beyond lowering blood pressure and regulating blood sugar, apples offer a wide range of health benefits. They help prevent mouth, esophageal, and stomach cancers, reduce blood cholesterol levels, and protect against heart disease. Apple extracts promote skeletal health and reduce vascular inflammation, contributing to overall better health.
Unlike some seasonal fruits that are only available for a limited time, apples are affordable, widely available, and can be consumed year-round. Their consistent supply and reasonable price make them an easy and practical addition to our daily diets.
Why Fruits Are Better Than Vegetables for Heart Health
Many of us wonder whether eating vegetables alone is enough to maintain heart health. While vegetables are great, fruits offer unique advantages, especially for protecting the cardiovascular system.
To manage high blood pressure, we need a diet high in potassium and low in sodium. While vegetables are rich in potassium, they often require cooking, which involves adding salt. In contrast, fruits like apples provide potassium without added sodium. Since fruits are usually eaten raw, they maintain the perfect potassium-to-sodium ratio, making them ideal for managing blood pressure and supporting heart health.
Steamed Apples: 2 Simple and Tasty Recipes
(1) Classic Steamed Apple
Ingredients: 1 apple, a pinch of rock sugar (optional)
Instructions:
1. Wash the apple thoroughly and core it.
2. Place the apple in a steamer and steam for 15-20 minutes.
3. Add a bit of rock sugar if desired for extra sweetness.
Benefits: Eases digestion, boosts gut health, and reduces bloating.
(2) Steamed Apple with Honey and Cinnamon
Ingredients: 1 apple, 1 tsp honey, 1/2 tsp cinnamon
Instructions:
1. Wash and core the apple, leaving the skin on for extra fiber.
2. Place the apple in a steamer and steam for 15 minutes.
3. Drizzle honey and sprinkle cinnamon on top before serving.
Benefits: Supports digestion, provides antioxidants, and improves immunity.
Make Apples a Daily Habit!
Lykkers, apples are not only delicious but also a powerful tool for better health. Whether enjoyed fresh, steamed, or even dried, they can make a significant impact on our overall well-being. So, let's embrace this simple and affordable fruit, add steamed apples to our diet, and give our bodies the boost they deserve!
