Michelle Routhenstein, a preventive cardiovascular nutrition expert in New York (USA), said: "Although both of these fruits provide nutrients to enhance the immune and cardiovascular system, such asVitamin C in oranges and quercetin in apples, but understanding their unique nutritional characteristics can help us make a wise choice for cardiovascular health and overall health. "
Vandana Sheth, a nutritionist in California (USA), added that when wondering whether orange or apples are better for you, it is important to realize that each fruit has its own effect on health.."Both have different flavors and textures. And the key to a healthy diet is to ensure diversity," she said.Good news is that both apples and oranges are affordable and easy to buy.
Next, we will learn more about the nutritional ingredients and potential benefits of apples and oranges.
As Routhenstein emphasized, an average apple, weighing about 182 grams, contains about 25 grams of carbohydrates, 4.4 grams of fiber, 95 calories, less than 1 gram of protein and fat, and provides about 14% valuedaily (DV) of vitamin C.
Quercetin is a special nutrient that is beneficial for people who eat apples.
"Apples contain very high quercetin content, contributing to creating antioxidant and anti -inflammatory properties, which are likely to benefit cardiovascular health, immune function and overall health."
Routhenstein said apples provide a small amount of other essential nutrients such as vitamin A, potassium and many vitamin B.
Jennifer Hernandez, a nutritionist in Kentucky (USA), said: "Apple is an excellent source of vitamin C, an antioxidant that helps protect cells in your body from the harmful effects of free radicals.Can cause heart disease and other conditions. "
Hernandez said one of her favorite ways to enjoy apples is to process them into apple sauce or combined with a handful of seeds to bring snacks on busy days.
Thanks to the nutritional ingredients of apples, science has pointed out some of the most encouraging health benefits when eating this fruit.
Sheth said: "Research shows that putting apples into your diet may reduce the risk of cancer, diabetes and heart disease. In addition, apples can also help lose weight and enhance strengthHealthy intestinal and brain ".
Routhenstein also pointed out that apples are good for the heart."Some studies have shown that eating apples may have a protective effect on cardiovascular health."
"Two types of fiber (insoluble and soluble fiber), antioxidants and plant chemicals, especially quercetin, in apples are thought to have this benefit by reducing the levelLDL cholesterol (bad), reducing inflammation and improving cardiovascular function in general. ”
In particular, Routhenstein consulted a randomized diagonal research in 2020, in which people with a slightly high cholesterol eat two apples a day and their "bad" LDL cholesterol level dropped, plus blood vessels of blood vesselstheir improved.
Like apples, oranges have impressive nutritional content.
Sheth said: "A orange provides 66 calories, 86% of water content, 1.3 grams of protein, 14.8 grams of carbohydrates, 12 grams of sugar, 2.8 grams of fiber, 0.2 grams of fat and bowIs about 92% [daily value, or DV] vitamin C, 9% DV Folate and 5% Calcium and Potassium DV ".
Agreeing with that view, Routhenstein noted that oranges are famous for its "abundant vitamin C" content.
Each orange diet provides about 100% of the daily vitamin C for you;In addition, oranges also contain vitamin A.
Sheth said, along with the content of vitamin C and "vitamins, minerals and other plant compounds such as flavonoids and carotenoids", research shows that the combination of orange fruits such as oranges in dietRegular drinking can contribute to reducing the risk of heart disease, hypotension and immune system support.
Routhenstein also indicates a compound called Hesperidin, a main flavonoid found in citrus fruit, especially in the inner peel and pulp.
"Hesperidin has attracted attention for its potential benefits to health, especially related to cardiovascular health."
"Research shows that Hesperidin can help reduce inflammation, lower blood pressure, improve vascular function and fight oxidation stress - all are important factors to maintain cardiovascular health."
Apples and oranges are good for their own health.Each type is the main food in any nutritious diet.
Sheth said that instead of choosing either, you should eat both apples and oranges to improve health and prevent disease.
Similarly, Hernandez appreciates that both of these natural fruits have low phosphorus content, which is especially important for kidney health.
According to Routhenstein, specific nutritional content and health enhancement compounds may vary between these two fruits, of which apples contain more quercetin and oranges that provide more vitamin C.
She said: "Finally, combining a variety of fruits, including apples and oranges, in your diet is the best way to take advantage of many nutrients and benefits for cardiovascular health.They bring ".
However, apples may have an advantage, even if not nutritious: for those who often move, apples are certainly easier to consume.
Sheth said: "Apples are suitable to eat while moving because they are easy to carry and after washing, you can enjoy them the shell to make the most of the benefits," and note that although although although although althoughOranges can also be a good choice, but they often have a lot of water and are difficult to eat while moving.
If you like oranges, don't hesitate to put them in your lunch bag - but remember to bring more napkins.
Source and photo: Fox News