Apples are one of the healthiest fruits you can eat. They provide important phytonutrients, fiber, and other benefits for your body. It may indeed keep the need for a doctor at a minimum, if you eat this fruit on a regular basis.  Let’s take a closer look at the health benefits provided by apples.

Apples Help Regulate Blood Sugar Levels

Apple


Apple

Apples provide polyphenols that keep the blood sugar levels in the body from spiking. These are just some of the phytonutrients found in apples. Apples also provide certain flavonoids that inhibit the breakdown of complex carbohydrates (carbs) in such a way as to prevent some simple sugars to be immediately absorbed in the bloodstream. Complex carbs are turned into simple sugars during the digestive process normally, so the body can better use them. The combination of all the above things helps to control insulin and blood sugar levels.

Lowers Cholesterol Levels

Pectin that is found in apples is excellent for cholesterol reduction of the bad (LDL) cholesterol in the bloodstream. This is a direct result of reducing the amount of insulin secreted by the body, as mentioned above.

Provides Dietary Fiber

Dietary fiber intake helps to reduce fat in the bloodstream, decreases intestinal problems, reduces the risk for hemorrhoids,  and much more. Apples help to provide some of the dietary fiber needed by the body on a daily basis.

Low in Calories

Apples are only about 95 calories in general, which makes them a healthy snack when you trying to watch your calorie intake.  Most are sweet enough to satisfy that sweet tooth that drives you to eat sugar-laden snacks. This fruit is easy to work into any metabolic cooking weight loss meals. Another benefit in this area is the fact that apples are filling, and therefore keep you from looking for other foods to eat to satisfy your appetite.

Heart Health

Research has proven the apple consumption is healthy for the heart.  It lowers the risk for strokes, coronary heart disease, and other cardiovascular problems.

Energy Booster

Apples can provide long lasting energy that helps you have more endurance during exercise. It is thought this is because of the phytonutrient quercetin the apples provide, which is an antioxidant, among other things. This antioxidant also lincreases the oxygen the lungs have to help with their functioning.

Reduces Respiratory Diseases

Research shows the as few as 5 apples weekly will reduce the risk of asthma and other respiratory diseases from occurring. This means you can breathe easier, when you eat apples on a regular basis.

Provides Vitamins and Minerals to the Body

Apples provide vitamins A and C, along with important minerals such as calcium, iron, and phosphorus. Eating this fruit helps you get your daily requirement of these important nutrients some of which help bone health, while others support the immune system.

It is easy to see that with all the phytonutrients, vitamins, minerals, and other important nutrients why it is so beneficial to eat apples on a regular basis is. Add apples to your diet, whether you are trying just to stay healthy or lose weight by cooking metabolically and you will notice how beneficial these fruits can be.

 

 

 

 

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The importance of healthy proteins in achieving the desired results in a bodybuilding program cannot be overemphasized. In fact, the importance of nutrition in building muscle has become clearer in recent years. During strength training exercises, the stress of lifting weights damages the muscle fibers (i.e., microscopic tears) that, in turn, activate the repair process wherein the individual muscle cells regrow to bridge the gap between the tears. During the repair process, the muscles grow by acquiring bulk.

But the repair process requires plenty of proteins from healthy food sources. Keep in mind that proteins contain amino acids, the basic building blocks of life itself and, thus, of muscles. Here then are the best protein-based food sources that every individual on a bodybuilding program must eat in moderate quantities along with a healthy diet of fruits, vegetables and grains, among others. A good anabolic cooking program is available.

Quinoa

Many semi-vegetarian bodybuilders – those who skip on the chicken and red meat but eat fish – go for quinoa for their protein requirements. This is a grain native to South America, which studies have shown to contain high levels of protein and not just any protein either – it contains all nine of the essential amino acids! Plus, it is also gluten-free and rich in fiber, iron and magnesium, thus, its reputation as the mother of all grains and its place of honor in the bodybuilding program’s diet component.

Lentils

These are edible pulses characterized by their lens-shaped seeds. Lentils are the epitome of the “small but terrible” adage albeit in a good way where muscle building is concerned – each cup of cooked lentils has 18 grams of proteins and 40 grams of carbohydrates. Just add to brown rice or sprinkle over salads or enjoy as is before and after your strength training exercises.

Lentils - a good source of Protein


Lentils – a good source of Protein

 Chickpeas

These are legumes known for their high protein content. A hundred grams of boiled chickpeas contain 8.9 grams of protein and 7.6 grams of dietary fiber as well as dietary phosphorus. Aside from its use in muscle building, chickpeas are also used as adjunct treatment for lowering cholesterol levels in the bloodstream.

Nuts

Almonds, Brazil nuts and cashews – these are just a few of the nuts used as part of the diet in an effective bodybuilding program. Nuts combine the best nutrients for muscle building including protein, fats and fiber, all of which are also necessary for energy production. Just add to your meals or eat as snacks to enjoy their nutrients.

Low-fat Cottage Cheese

Did you know that ½ cup of low-fat cottage cheese contains 14 grams of protein sans the high levels of unhealthy fats? Its efficacy as a protein-packed food comes from two substances, namely:

Casein, which increases the amino acids level in the bloodstream and sustains it for far longer than whey; and

Live cultures, which aids in the breakdown and absorption of nutrients into the body and, thus, facilitates muscle gain.

White Meat

Chicken is arguably the most important staple in muscle building programs because it is packed full of proteins. Each 100 grams of chicken breast without the skin contains 31 grams of protein but only 4 grams of fat.

Salmon

Fish is one of the best, not to mention the easiest to prepare, of all these protein-rich foods. Salmon in particular is prized for its high protein content of 25 grams per 100 grams of serving aside from the heart-healthy nutrients including omega-3 essential fatty acids and monounsaturated fats.

Red Meats

Not just any red meat either. Lean ground beef and bison beef are the best sources of protein – just 100 grams provide over 27 grams of protein with 11 grams of fat and 200 calories. But that’s not all – red meat also contains vitamin B12, zinc and iron, all of which are necessary for bodybuilding purposes.

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