Autumn is the season when various varieties of apples are in high demand. There are two frequently mentioned questions about the efficacy of apples. The first question is: Can apples really prolong life for people with high blood pressure? The second question is: I heard that eating ripe apples has higher nutritional value and more benefits? Today, we will answer these two questions and then provide a detailed introduction to the nutritional value and advantages of apples. Relevant data shows that regularly eating apples can reduce the all-cause mortality rate of hypertensive patients. Nutritional epidemiological studies have found that hypertensive patients who regularly eat apples have significantly lower all-cause mortality rates compared to those who do not eat much. Statistical data shows that hypertensive patients who eat 3-6 apples per week have a 40% lower all-cause mortality rate compared to those who do not eat an apple for a month. The so-called reduction of all-cause mortality risk refers to a decrease in the likelihood of death due to various diseases, except for accidents. In plain language, it means living longer and extending one's lifespan. In addition, eating bananas also has similar effects. Relevant statistical data shows that hypertensive patients who eat 3-6 bananas per week have a 24% lower all-cause mortality rate compared to those who do not eat a single banana for a month. After cooking, potassium and dietary fiber will not lose sugar and can form beneficial oligosaccharides. Many friends have this problem: I can't eat fresh apples and feel uncomfortable when I eat them. Can eating roasted apples, steamed apples, boiled apples, and dried apples still provide these health benefits? Yes, there are still benefits. Fresh fruits are relatively "cold" and are prone to problems such as bowel sounds, diarrhea, and irregular bowel movements after consumption. This' disadvantage 'can be compensated for by ripening - just heat the apple. In terms of eating, it is recommended to grill it, as the taste is very good. Elderly people and those with indigestion can feel much more comfortable in their intestines after eating heated apples. So, apples are often added to the "health drinks" circulating online, and apple powder is also often added to various "grain health powders". Heated apples are relatively digestive friendly and suitable for people with weak health. Whether boiling, steaming, or grilling apples, there is not much loss of nutrition. For example, the potassium and dietary fiber in apples will not be lost due to heating and are heat stable components. The polyphenolic substances in it may even slightly increase in content under short-term heating conditions of boiling for a few minutes. This is because a portion of polyphenols are bound to the cell wall, and during the heating process, the complete structure of the cell wall is disrupted, releasing polyphenolic substances. The pectin in the fruit peel will gradually dissolve and be more easily utilized by the human body. The sugar in apples will not be destroyed by heating. It is even possible that a small amount of new oligosaccharides may be formed due to heating, and oligosaccharides are beneficial prebiotics for intestinal health. The one who is really afraid of heat is vitamin C, and coincidentally, the vitamin C content of apples is very low, only a fraction or even one tenth of that of vegetables such as cabbage, potatoes, and radishes. Even if it is completely lost, it is not a pity. Apples are also very blood sugar friendly. Eating apples before meals helps reduce postprandial blood sugar fluctuations. Eating apples is not only beneficial for controlling blood pressure, but also very blood sugar friendly. Epidemiological studies have found that people who eat apples have a lower risk of diabetes. In vitro tests have found that apples can effectively reduce the activity of alpha amylase and glucosidase. That is to say, although apples themselves contain sugar, which can cause an increase in blood sugar, eating apples together with starchy foods is beneficial for delaying the digestion and absorption of starchy foods. So theoretically, eating apples and rice together does not cause an additional increase in blood sugar levels. In fact, blood sugar experiments have also shown that if apples are used instead of a small portion of rice to ensure that no additional carbohydrates are consumed, the postprandial blood sugar response is slightly reduced when apples and rice are eaten together. The fruit and rice Mantou are really delicious when eaten together. There is no uncomfortable feeling and no "cold" feeling. Eating a small apple (160 grams) about half an hour before a meal can effectively reduce postprandial blood sugar fluctuations. Whether replacing two bites of rice with apples or eating extra apples, postprandial blood sugar peaks will decrease compared to eating rice alone. If eating fresh fruits feels a bit troublesome, it is also recommended to eat dried apples. Dried apples are a good thing, as they have the lowest glycemic index (GI) among all dried fruits. Eating dried apples with 15 grams of sugar half an hour before a meal, followed by rice, can lower postprandial blood sugar reactions. The other health benefits of apples are also significant, inexpensive, large in quantity, and not significantly affected by seasons. In fact, there are too many nutritional research results on the benefits of eating apples for the body, not limited to extending the life of people with hypertension. For example, eating apples is beneficial for preventing cancer in the mouth, esophagus, and stomach; Eating apples is beneficial for controlling blood cholesterol levels and preventing cardiovascular and cerebrovascular diseases; Apple extract is beneficial for bone health, reducing vascular inflammation, and so on. Even if some fruits have nutritional advantages, if the supply season is limited and cannot be consumed all year round, if the price is high and many people cannot afford it, and if the amount eaten at once is too small, it is difficult to show such obvious health effects in epidemiological studies. For example, although strawberries, kiwis, persimmons, and other fruits are also rich in potassium, they cannot be eaten 365 days a year; Fruits such as hawthorn and crabapple have significantly higher flavonoid content than apples, but their consumption is too low. On an annual basis, the total amount consumed is very small. Blueberries, cranberries, and others actually have this problem. So, compared to others, an apple weighs only a few hundred to two hundred grams, is not expensive, can be obtained in all seasons, has an easy to accept taste, and has a large and stable consumption quantity. Nutritional tip: Why are fruits particularly cardiovascular friendly? The Chinese Dietary Guidelines for Residents recommend adults to eat 200-350 grams of fruits per day. Multiple studies have confirmed that eating fruits in moderation every day is beneficial for preventing and controlling hypertension, as well as reducing the risk of cardiovascular and cerebrovascular diseases. Someone asked: Can't I just eat vegetables instead of fruits? In terms of cardiovascular health, fruits have their own unique advantages compared to vegetables. To prevent and control hypertension, a high potassium and low sodium diet is necessary. The main sources of sodium are salt and savory seasonings, and meat also contains some sodium. The sources of potassium are various foods such as vegetables, fruits, beans, whole grains, meat, dairy, etc. Among them, vegetables and fruits are particularly important. Fruits are a dietary source of potassium and have very low sodium content. By comparison, although vegetables are also rich in potassium, eating vegetables usually requires cooking, which requires adding salt, greatly increasing the sodium content. And eating fruits is usually done directly or by juicing and drinking, most likely without the need for salt. So fruits only supplement potassium, not sodium, which can effectively change the potassium sodium ratio in the diet, which is particularly beneficial for hypertensive patients who need a high potassium and low sodium diet. Meanwhile, fruits also contain a large amount of flavonoids that reduce inflammation and protect cardiovascular health. (New Society)