Es esa época del año otra vez: la temporada de recolección de manzanas. Y hay una serie de buenas razones por las que querrás llenar una cesta.
Las manzanas no solo saben deliciosas por sí solas o cuando se agregan a los platos, sino que también tienen muchos beneficios para la salud. «Las manzanas se han relacionado con numerosos beneficios para la salud, incluida una mejor salud intestinal y un menor riesgo de accidente cerebrovascular , presión arterial alta, diabetes, enfermedades cardíacas, obesidad y algunos tipos de cáncer», dice Jessica Levinson, RDN , experta en nutrición culinaria en Westchester, Nueva York. York.
Según el Departamento de Agricultura de EE. UU. , una manzana de tamaño mediano es una buena fuente de fibra: contiene 4,8 gramos del nutriente. La misma manzana también es una buena fuente de vitamina C , ya que ofrece 9,2 miligramos, junto con pequeñas cantidades de otras vitaminas y minerales.
Sarah Gold Anzlovar, RDN, propietaria de Sarah Gold Nutrition con sede en Boston , sugiere agregar la fruta a las ensaladas o al queso asado, preparar manzanas al horno para un postre saludable o cocinar un poco de pollo desmenuzado con manzanas en la olla de cocción lenta para un almuerzo o cena fácil.
“Todas las manzanas ofrecen beneficios, aunque el contenido nutricional y antioxidante variará ligeramente de una manzana a otra; la mejor para comer es la que le gusta”, dice Anzlovar.
He aquí por qué la frase «una manzana al día ayuda a mantener alejado al médico» puede tener algo de verdad.
1. Las manzanas pueden reducir el colesterol alto y la presión arterial
Saboree una manzana jugosa y puede ayudar a mantener su corazón saludable en el proceso. “Los estudios han relacionado el consumo de manzanas con un riesgo reducido de enfermedad cardiovascular, lo que puede estar relacionado con los beneficios para reducir el colesterol de la fibra soluble que se encuentra en las manzanas”, dice Anzlovar.
La fibra soluble se disuelve en agua para formar un material similar a un gel, según Mayo Clinic .
Según la Universidad de Illinois , la fibra soluble ayuda a prevenir la acumulación de colesterol en el revestimiento de las paredes de los vasos sanguíneos, lo que reduce la incidencia de aterosclerosis (flujo sanguíneo restringido en las arterias debido a la acumulación de placa) y enfermedades cardíacas. También puede ayudar a reducir los niveles de presión arterial: una revisión anterior encontró que una mayor ingesta de fibra soluble se asoció con un menor riesgo de enfermedad cardiovascular.
Investigaciones anteriores muestran que comer manzanas (o peras) regularmente se asoció con un 52 por ciento menos de riesgo de accidente cerebrovascular. Además, un estudio publicado en febrero de 2020 en The American Journal of Clinical Nutrition encontró que comer dos manzanas al día ayudó a los participantes del estudio a reducir tanto el colesterol LDL («malo») como los niveles de triglicéridos .
2. Comer alimentos con fibra, incluidas las manzanas, puede ayudar a la digestión
Probablemente haya escuchado que la fibra es buena para la digestión, ¡y lo que ha escuchado es cierto! Según la Escuela de Salud Pública TH Chan de Harvard , ambos tipos de fibra (soluble e insoluble, lo que significa que no se puede absorber en agua) son importantes para la digestión. Y estás de suerte: las manzanas tienen ambos tipos, según la Universidad de Illinois.
La fibra soluble ayuda a ralentizar la digestión, lo que le permite sentirse lleno, y también ralentiza la digestión de la glucosa, lo que ayuda a controlar el azúcar en la sangre. Mientras tanto, la fibra insoluble puede ayudar a mover los alimentos a través de su sistema y ayudar con el estreñimiento y la regularidad, según Harvard.
Asegúrese de comer la piel de la manzana, que contiene gran parte de la fibra insoluble de la manzana, según la Universidad de Illinois.
3. Las manzanas pueden apoyar un sistema inmunológico saludable
¿Quién no quiere un sistema inmunológico más fuerte de cara al otoño? Las manzanas pueden ser una herramienta importante en su kit de herramientas de apoyo inmunológico.
Según investigaciones anteriores en animales, una dieta llena de fibra soluble ayudó a convertir las células inmunitarias que eran proinflamatorias en antiinflamatorias y de apoyo inmunitario. Otro estudio en animales , publicado en mayo de 2018 en la revista Immunity , encontró que una dieta alta en fibra dietética ayudó a proteger a los ratones contra la gripe. (Sin embargo, no está claro si estos efectos ocurrirían en humanos).
Aún así, hay razones para creer que las manzanas pueden reforzar la inmunidad, en parte porque contienen vitamina C que estimula el sistema inmunológico. Una revisión anterior encontró que el consumo regular de vitamina C desempeña muchos papeles para ayudar al funcionamiento del sistema inmunológico. Por ejemplo, puede ayudar a fortalecer la barrera epitelial (un tipo de tejido) contra los patógenos y proteger contra el estrés oxidativo ambiental, como la contaminación y la radiación, según investigaciones anteriores .
4. Las manzanas son una fruta apta para diabéticos
Si tiene diabetes tipo 2, considere agregar manzanas a su dieta. Claro, son una fruta, pero es un error común pensar que las personas con diabetes no pueden comer fruta.
En este caso, la fibra soluble de las manzanas puede ayudar a retrasar la absorción de azúcar en el torrente sanguíneo y puede mejorar los niveles de azúcar en la sangre, señala Mayo Clinic. Además, según Mayo, una dieta saludable que incluya fibra insoluble puede reducir las probabilidades de desarrollar diabetes tipo 2 en primer lugar.
Además, un estudio de personas con diabetes tipo 2, publicado en agosto de 2016 en Experimental and Therapeutic Medicine , encontró que el consumo regular de fibra soluble ayudó a reducir la resistencia a la insulina y mejoró los niveles de azúcar y triglicéridos en la sangre.
5. Los antioxidantes en las manzanas pueden desempeñar un papel en la prevención del cáncer
Si bien no existe una forma segura de prevenir el cáncer , las manzanas pueden ayudar a desempeñar un papel en la lucha contra estas enfermedades. “Las manzanas pueden reducir el riesgo de ciertos tipos de cáncer, que los investigadores especulan que está relacionado con los antioxidantes que se encuentran en las manzanas”, dice Anzlovar. Investigaciones anteriores sugieren que las manzanas tienen un alto contenido de antioxidantes y, en estudios de laboratorio, se ha demostrado que estos antioxidantes limitan el crecimiento de células cancerosas.
Una revisión publicada en octubre de 2016 en Public Health Nutrition encontró que comer manzanas regularmente está asociado con un riesgo reducido de ciertos tipos de cáncer, incluidos el cáncer colorrectal, de cavidad oral, esofágico y de mama.
La fibra de las manzanas puede proporcionar ventajas para prevenir el cáncer. Un estudio publicado en marzo de 2016 en la revista Pediatrics encontró que las mujeres que consumían más alimentos ricos en fibra durante la adolescencia y la adultez temprana (especialmente muchas frutas y verduras) tenían un menor riesgo de cáncer de mama en el futuro.
Y otro estudio, publicado en enero de 2019 en la revista The Lancet , encontró que una dieta rica en fibra dietética podría ayudar a proteger contra el cáncer colorrectal y el cáncer de mama, así como también contra la diabetes tipo 2 y las enfermedades cardiovasculares.
6. Comer manzanas puede contribuir a una pérdida de peso saludable
Una dieta rica en frutas (y verduras) puede ayudarlo a mantener un peso saludable, o perder peso, según los Centros para el Control y la Prevención de Enfermedades .
Debido a que las manzanas están llenas de fibra dietética, ocupan un lugar destacado en esta lista. “La fibra ralentiza la digestión y el aumento del azúcar en la sangre, lo que lo mantiene saciado y es menos probable que coma en exceso”, dice Levinson.
Según ese estudio en The Lancet , las personas que comían más fibra tenían un peso corporal significativamente menor. Investigaciones anteriores muestran que las mujeres con sobrepeso que comieron tres manzanas al día perdieron 1,22 kilogramos (2,7 libras) después de 12 semanas.
Con solo 95 calorías por una manzana de tamaño mediano, esta fruta es una que querrá tener a mano cuando tenga antojos de dulces.
7. Las manzanas pueden ayudar a prevenir la enfermedad de Alzheimer
Es hora de comenzar a comer más manzanas y otros alimentos ricos en flavonoides como bayas y té. La investigación publicada en agosto de 2020 en The American Journal of Clinical Nutrition encontró que los adultos de 50 años o más que incluían solo una pequeña cantidad de alimentos ricos en flavonoides como bayas , manzanas y té en su dieta tenían de 2 a 4 veces más probabilidades de desarrollar la enfermedad de Alzheimer y tipos de demencia relacionados durante 20 años en comparación con las personas que comieron más alimentos ricos en flavonoides.
Además de eso, una revisión publicada en enero de 2020 en la revista Biomolecules encontró que la quercetina, un flavonoide que se encuentra en las manzanas, protege a las neuronas del daño oxidativo y también contiene otras propiedades contra la enfermedad de Alzheimer. Pero, dicen los investigadores, es necesario realizar más investigaciones fuera de un entorno de laboratorio.
8. Las manzanas podrían ayudar a mantener el intestino sano
La salud intestinal es un tema muy de moda en estos días, y resulta que comer manzanas puede ser una forma de hacerle un favor a su sistema digestivo.
Las manzanas contienen un tipo de almidón llamado pectina, que es un prebiótico. Los prebióticos son importantes porque ayudan a alimentar a las bacterias «buenas» del intestino, según la Clínica Cleveland ; también aumentan la función inmunológica, estimulan la producción de hormonas y ayudan a su cuerpo a absorber ciertos minerales (como calcio y fósforo), entre otros beneficios.
Las manzanas también contienen bacterias que pueden ser beneficiosas para el intestino, según un estudio publicado en julio de 2019 en Frontiers in Microbiology . Sin embargo, los investigadores notaron que las manzanas orgánicas recién cosechadas tienen una colonia de bacterias más diversa y distintiva en comparación con las manzanas compradas en tiendas cultivadas convencionalmente, razón de más para visitar el mercado local de agricultores, planificar un día para recolectar manzanas o empezar a plantar !
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