저녁 과식 예방에 탁월한 저녁 사과...껍질 제거해 저녁 식사 2~3시간 전 섭취

[Hinews] In Korea, an apple eaten in the morning is often called a “golden apple” due to its well-documented health benefits. Numerous studies confirm the health benefits of apple consumption, though timing and method of intake can influence their effectiveness. In contrast, nighttime consumption is sometimes considered less beneficial. Here’s a guide to the best times and ways to enjoy apples for maximum health advantages, based on their nutritional profile and physiological effects.

Morning Apples: A Boost for Focus and Gut Health

Apples are rich in dietary fiber, particularly pectin, which promotes gut motility and aids in waste elimination when consumed on an empty stomach in the morning. This makes them particularly effective for alleviating constipation and supporting overall gut health. The natural sugars and B vitamins in apples provide a quick energy source for the brain and body, making them an ideal morning food to enhance concentration and energy levels. Additionally, antioxidants in apples help neutralize free radicals that accumulate overnight, supporting liver function and detoxification.

However, individuals with gastritis or gastric ulcers should exercise caution when eating apples on an empty stomach. The fruit’s acidity may stimulate gastric acid production, potentially causing heartburn. In some traditional dietary philosophies, apples are considered a 'cold' food, which may burden individuals with sensitive digestion or colder body constitutions.
To mitigate these effects, pairing apples with nuts or yogurt is recommended. This combination can buffer gastric irritation and improve nutrient absorption. The apple’s skin is packed with fiber and nutrients, so consuming it unpeeled is advised for maximum benefit.

Morning apples boost digestion, energy, and detoxification, while evening apples aid satiety, cardiovascular health, and restful sleep if consumed a few hours before bedtime. (Image courtesy of ClipartKorea)
Morning apples boost digestion, energy, and detoxification, while evening apples aid satiety, cardiovascular health, and restful sleep if consumed a few hours before bedtime. (Image courtesy of ClipartKorea)

Evening Apples: Satiety and Heart Health

The high fiber and water content in apples promote satiety, making them a smart evening snack to help curb overeating. Apples also contain flavonoids and potassium, which help regulate blood pressure and reduce the risk of cardiovascular disease. Notably, apple skins contain natural melatonin, which may support sleep by modestly elevating melatonin levels in the body.

Late-night apple consumption, however, can increase digestive strain. The fiber in apples may overstimulate the gastrointestinal tract, potentially disrupting sleep or causing gas due to prolonged digestion. To avoid these issues, it’s best to eat apples two to three hours before bedtime, ideally in portions equivalent to one apple. For those concerned about digestive discomfort or gas, peeling the apple or consuming it
baked can be a gentler option.

키워드

#사과#금사과#아침#공복#멜라토닌
저작권자 © Hinews 무단전재 및 재배포 금지
ad