Are red apples as good for replenishing blood as beef? Nutritionist teaches you how to make your own apple fiber drink and lose weight by taking in apple fiber

Many people use the "red" color to judge whether a food can replenish blood. Some people even see that apples easily oxidize and turn brown after being cut, and mistakenly think that it means it is rich in iron, and think it should be as blood-replenishing as beef? Nutritionist Chen Bojun pointed out that this concept is completely wrong! In fact, apples have a low iron content and are not considered a blood-enriching food, but the pectin in them can increase satiety. It is recommended that you make your own "apple slimming drink" which can help you lose weight!

Why do apples turn brown easily after being cut? In fact, this is because apples contain polyphenols, which are easily oxidized by oxygen, light, and heat, and produce a browning reaction, so the flesh turns brown.

Apples have low iron content and their blood-enriching effect is very limited

Why can’t apples replenish blood? Chen Baijun, a nutritionist from the New Nutrition Food Generation team, said that the process of the human body producing red blood cells requires iron, folic acid, vitamin B6, and vitamin B12. If you consume foods rich in these nutrients, it will naturally help with blood production.

However, the iron content of every 100 grams of apple (about the size of a girl's fist) is only about 0.13 to 0.33 mg, which is actually low. The same 100 grams of beef (about the size of an EasyCard and 1 cm thick) contains an average of 2.5 mg of iron, which is almost 10 times that of an apple!

The iron content of every 100 grams of apple (about the size of a girl's fist) is only about 0.13 to 0.33 mg, which is actually low.

Iron from meat is more effective, while iron from plants is poorly absorbed

In addition, whether your diet can replenish your blood depends on what type of iron you eat. There are two types of iron in food, namely heme-based iron contained in meat and non-heme-based iron contained in plants. These two forms of iron have different absorption rates in the gastrointestinal tract. The heme-based iron in meat is easier to absorb, but the absorption rate of non-heme-based iron in plants is relatively much lower.

In addition, nutritionist Chen Baijun reminds us that, apart from iron, apples contain only a small amount of vitamin B6, and almost no folic acid and vitamin B12. Therefore, it is actually very difficult to replenish blood by relying solely on apples.

Rich in pectin to increase satiety, eat 1 before meals to control calories

Although apples are not suitable for blood supplement, they have their unique effects. Apples contain pectin, a water-soluble dietary fiber that is less abundant in other fruits. It can absorb water and increase volume in the gastrointestinal tract, thereby increasing the sense of fullness, helping to control appetite and reduce total calorie intake.

For those who want to lose weight by eating apples, it is recommended to eat one 30 to 60 minutes before a meal. This way, they can have a basic sense of fullness and reduce their intake at the main meal. Since the Ministry of Health and Welfare recommends eating at least "three vegetables and two fruits" every day, and a portion of fruit is about the size of a girl's fist, you can eat a maximum of two apples a day. Don't forget to pair it with other types of fruits for a balanced diet.

Apples contain pectin, a water-soluble dietary fiber that is less abundant in other fruits. It can absorb water and increase volume in the gastrointestinal tract, thereby increasing the sense of fullness, helping to control appetite and reduce total calorie intake.

Apple peel is nutritious, antioxidant and anti-allergic

In addition to helping you lose weight, apples also have high health value. Nutritionist Chen Bojun said that apples contain quercetin and kaempferol, which have antioxidant properties and can help eliminate excessive free radicals in the body. There are even studies showing that these two ingredients can help improve allergic reactions.

Since dendrobium and kaempferol are mainly distributed in apple peel, it is recommended to wash the apples and eat them with the skin. If you peel the peel, it is equivalent to throwing these two nutrients into the trash can!

Make your own apple slimming drink and drink it to lose weight

Do you think eating apples alone is too boring? Nutritionist Chen Bojun recommends an "Apple Slim Drink" that uses seasonal fresh fruits and apples, allowing you to drink the nutrition of apples and also take in more fiber to help you have a slimmer body!

Apple Slim Drink: 1 apple, half a pear, half an orange, 30 grams (4 small pieces) of cantaloupe.

Apple Slim Drink

Ingredients: 1 apple, half a pear, half an orange, 30g cantaloupe (4 small pieces)

Method: Wash and cut all the above ingredients into pieces and blend them in a juicer.

Reminder: Do not blend for more than 1 minute, otherwise the nutrients in the fruit will be easily destroyed by light and heat. The juice must be drunk within 30 minutes after blending!

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