If you are one of those who prefer reaching for an apple over a box of pills, then you will find a treasure trove of information in this article. And if the thought of medical instructions makes your eyes sparkle (or your vision blur due to long words), don't worry - this article is written in plain language.
Fruits and Vegetables as Natural Medicines
Most medications, even those obtained without a prescription, have side effects - unpleasant effects that can occur alongside the desired effect. Fruits and vegetables, on the other hand, mostly do not have these drawbacks - except perhaps that it can be hard to stop eating them if they are really good (who has only eaten one blueberry?).
So let's see what research says and how we can help ourselves.
- Instead of statins - an apple a day
Statins are medications that lower the level of bad cholesterol (LDL) in the blood, thus reducing the risk of heart attack and stroke. Unfortunately, they can cause tiredness, muscle pain, and even liver problems.
A study from the University of Oxford revealed something extremely interesting: If you ate a piece of fruit every day (such as an apple), you would have nearly the same effect on heart health as taking statins - but without the side effects.
This means that with such a simple habit - say, with an apple a day - you can do a lot for your health in the long run.
According to the WHO (World Health Organization), cardiovascular diseases cause as many as 17.9 million deaths per year, which is 32% of all deaths worldwide. Therefore, it is not surprising that every natural solution that helps reduce the risk arouses great interest.
- Insulin and sugar - how blueberries help
Type 2 diabetes is a disease of modern times that is strongly linked to diet and exercise. It is often treated with medications or insulin - the hormone that regulates blood sugar.
A study published in the British Medical Journal showed: People who eat three or more servings of blueberries, apples, or grapes per week have up to 26% lower chances of developing type 2 diabetes.
This does not mean that we should completely abandon treatment, but adding fruit to our daily diet can be an extremely beneficial step. Apples contain fiber that slows down sugar absorption, while blueberries contain anthocyanins - natural pigments that help maintain a healthy metabolism.
- Naturally Lowering Cholesterol
If you want to lower your cholesterol, you don't necessarily have to start with pills. With a few dietary changes, you can achieve surprising results.
The American National Lipid Association has reported that a diet high in fiber and natural antioxidants (from fruits, vegetables, soy, and fish) can lower LDL cholesterol by 10–20% in 3 months.
This includes:- apples (pectin lowers cholesterol),
- citrus fruits (vitamin C and flavonoids),
- grapes (resveratrol for vascular protection),
- soy (plant proteins),
- fatty fish (omega-3 fatty acids).
And all this without any side effects except for better digestion and more energy.
- apples (pectin lowers cholesterol),
- Constipation? You don't need laxatives immediately
Many people resort to laxatives when experiencing constipation, which can lead to a lazy bowel with prolonged use - meaning the bowel gets used to it and doesn't work as it should.
Instead, you can help yourself with fiber - and there is a lot of it in fruits and vegetables.- medium-sized apple with skin: 4.4 g of fiber,
- pear: 5.5 g of fiber,
- broccoli (1 cup): 5.1 g of fiber,
- cabbage: 3 g of fiber per 100 g,
- beans (1 cup cooked): 15 g of fiber.
Also, don't forget about water - fiber cannot work without fluid because it needs water to swell and move things along the digestive tract.
- medium-sized apple with skin: 4.4 g of fiber,
- Instead of multivitamins - seven servings a day
Many people take multivitamin tablets because they believe they are missing something. Interestingly, research indicates the opposite.
A large British study involving more than 65,000 people has shown: Those who eat seven or more servings of fruits and vegetables daily have a 42% lower chance of premature death than those who consume less than one serving a day.
And what does a serving mean? Approximately a handful of fruit or a cup of chopped vegetables.
This means that without any pharmacy supplements, with a little effort, we can ensure:- better immunity,
- more energy,
- better mood,
- healthier skin and hair,
- slower cell aging.
Fruits and vegetables are full of vitamins (A, C, K, E), minerals (potassium, magnesium, iron), and phytochemicals - natural substances that strengthen our immune system. - better immunity,
But beware: do not stop taking medication on your own
It is essential not to stop taking medication on your own. The medicines prescribed by your doctor have their role and often save lives. Therefore, use fruits and vegetables as a supplement, not a replacement - and always consult with a healthcare provider if you want to make any changes. Many doctors actually welcome a healthier diet and often recommend it alongside medication, as sometimes this can reduce the dosage or even completely stop taking some medications - of course, under supervision.
What have we learned?
In summary: An apple a day can save you a visit to the doctor - and much more.
Fruits and vegetables are one of the best natural medicines we have. They are inexpensive, tasty, free from side effects, and full of life. If every pill had such a long-lasting positive impact without side effects, pharmacies would be empty, and markets would be full.
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