Malus ( or ) is a genus of about 30–55 species of small deciduous trees or shrubs in the family Rosaceae, including the domesticated orchard apple (M. domestica syn. M. pumila) – also known as the eating apple, cooking apple, or culinary apple. The other species are commonly known as crabapples, crab apples, crabtrees, or wild apples.

The genus is native to the temperate zone of the Northern Hemisphere.

Apple trees are typically 4–12 m (13–39 ft) talI at maturity, with a dense, twiggy crown. The ...

malus

Beneficial-and-harmful-bacteria

Beneficial and harmful bacteria

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The term microorganism refers to all types of microbes and bacteria. When we talk about the bacteria living in the intestinal tract of man, we usually sort them into two categories - beneficial bacteria and strains, namely non-pathogenic, and potential dangers, causative agents of diseases - pathogenic.&nbsp;

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Beneficial bacteria keep pathogens under control, while delivering many health benefits. Bacteria leading to disease secrete proteins and toxic byproducts that can cause inflammation and unpleasant symptoms.&nbsp;

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The balance between beneficial and harmful bacteria is important for maintaining health. Several factors can upset this balance, including diet, stress, and taking certain medications, most notably antibiotics. Today we will focus on good bacteria and their benefits, namely: 1&nbsp;

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<ul><li style="font-weight: 400;" aria-level="1">They protect us against harmful bacteria and regulate the reactions of the immune system.</li><li style="font-weight: 400;" aria-level="1">Strengthen the tissues of the intestinal wall, support digestion and improve the absorption of nutrients.</li><li style="font-weight: 400;" aria-level="1">They contribute to the production of vitamins important for our health.</li><li style="font-weight: 400;" aria-level="1">Improve symptoms of viral infections and diseases.</li><li style="font-weight: 400;" aria-level="1">They help regulate weight and improve heart health.&nbsp;</li></ul>

What-is-the-relationship-between-probiotics-and-prebiotics?

What is the relationship between probiotics and prebiotics? 

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Probiotics are the good bacteria living in the human digestive tract. Their function is to break down and digest food. Support overall gut health and provide an immune response. They also play a key role in the emotional balance and mental state of a person. &nbsp;<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4988227/" target="_blank" data-ref="Page not available - PMCTwitterFacebookLinkedInGitHubSM-TwitterSM-FacebookSM-Youtube" rel="noopener">[ref. 1]</a>&nbsp;

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Gut bacteria can also improve the production and regulation of hormones, such as insulin and leptin. It has been found that thanks to probiotics, neurotransmitters such as serotonin, dopamine, are produced in the body, which affect our mood.&nbsp;

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Prebiotics are food for good bacteria. In order for probiotics to exist that take care of our overall health, they also need an engine. Prebiotics come from the indigestible fiber in certain plant-based foods. They stimulate the growth and activity of bacteria beneficial to the body - probiotics. All prebiotics are fiber, but not all fiber is prebiotics.

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Our bodies need both probiotics and prebiotics. They work together to support the microbiome. This is a synergistic relationship. Prebiotics are the fuel of probiotics.

Probiotics---Functions-and-Importance

Probiotics - Functions and Importance

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The health of the human body and the balance of intestinal microflora are possible thanks to probiotics. Their role in digestion is indisputable. In gastrointestinal viruses, probiotics will be the first microorganisms in the human body to set about returning us to balance.&nbsp;

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Probiotics also help with accumulated gas and bloating. They improve symptoms of irritable bowel disease, Crohn's disease, urinary tract infections, dysbacteriosis and other unpleasant conditions.

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Improving the immune system with the help of probiotics in the body is much more effective. They have been shown to enhance the immune response and aid recovery after illness. Protect against bad bacteria, viruses, overgrowth of pests, fungi, yeast. For example, colonization of strains Streptococcus thermophilus and Lactobacillus acidophilus protect cells against infection with Escherichia coli (Escherichia coli). According to other studies, women taking Lactobacillus crispatus reduce the risk of urinary tract infections by 50%.

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Probiotics can reduce the severity and duration of infectious diarrhea. When taking antibiotics, it is almost certain that we need to further strengthen the colonizations of probiotics, as antibiotics destroy not only harmful bacteria, but also beneficial ones. Very often, after taking strong medications, there are symptoms such as diarrhea, nausea, lack of energy and appetite.

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However, not only the physical body is favored by the presence of probiotics. The intestinal microflora has a direct relationship with our mood. And it makes sense. If we don't feel well, how would we expect to feel emotional? The intestines are sometimes called the "second brain" of a person. The balance of bacteria in it directly affects mental health.

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Among other benefits, increased strains of probiotics have a beneficial effect on blood pressure and maintaining optimal weight according to the individual case. Lactobacillus acidophilus and Bifidobacterium strains are most commonly studied, but Lactobacillus rhamnosus and Lactobacillus paracasei may actually inhibit fat storage.

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Among the foods with the highest natural content of probiotics are sauerkraut, with freshly fermented sauerkraut being the most beneficial. In Kimchi (a traditional Korean food, again including fermented vegetables) many probiotic strains are also found.&nbsp;

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Tempeh is a fermented soy product known in vegan circles and beyond. Miso heads Japanese cuisine as a product high in probiotics. Kefir and yogurt are well known in our lands and are a wonderful source of natural probiotics.&nbsp;

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Consuming different types of foods high in probiotics can help us get the most benefits and the maximum number and variety of probiotic strains.

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The-most-frequently-studied-probiotic-strains

The most frequently studied probiotic strains

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This group includes the following probiotic strains with beneficial health effects:

Bifidobacterium-animalis

Bifidobacterium animalis

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Typically, this probiotic is found in the environment and in the gastrointestinal tract of mammals. This type of probiotic is often associated with lowering cholesterol levels and improving constipation. This strain also helps maintain the strength of the intestinal wall.&nbsp;

Bifidobacterium-bifidum

Bifidobacterium bifidum

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This probiotic is most commonly found in fermented foods and beverages. It is located in the gastrointestinal tract, where it has an extremely favorable state of human health. Together with Streptococcus thermophilus fight diarrhea.&nbsp;

Bifidobacterium-longum

Bifidobacterium longum

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Both the previous strain and this one are most common in fermented beverages and foods, as well as in the gastrointestinal tract. It helps in the production of vitamins, including vitamin C and vitamins B1, B6 and B12. They can also help strengthen the intestinal barrier and prevent infections.

Lactobacillus-acidophilus

Lactobacillus acidophilus

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This well-known probiotic strain has been studied for many decades for its health benefits and is often used in fermented dairy products. It is found in the human gastrointestinal tract, mouth and vagina. It shows effectiveness against bacterial infections in the vagina and reduces cholesterol levels. It also helps with bloating and gas.&nbsp;

Lactobacillus-plantarum

Lactobacillus plantarum

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This probiotic is colonized in the gastrointestinal tract and in the mouth. It has a very important application in the absorption of iron and can prevent its deficiency.&nbsp;

Lactobacillus-reuteri

Lactobacillus reuteri

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This probiotic plays a key role in gastrointestinal ailments, including the development of the digestive system in babies. It also helps with various types of fungal infections. Reduces diarrhea and increases the absorption of vitamin D.

Prebiotics

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Prebiotics, as already mentioned, are the food and engine of probiotics. But they are also important as a stand-alone element. They have advantages, so it is important not to deprive ourselves of them.&nbsp;

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Their main function is in the absorption of minerals. They have anti-inflammatory and immunostimulating effects. They contribute for controlling the levels of blood sugar. They also help with weight loss. The consumption of prebiotics gives us a feeling of satiety for a longer time. Prebiotics help the body absorb more magnesium, iron and calcium, and thus contribute to healthier nails, teeth and bones.

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Prebiotics have been found in many places, but are particularly saturated in garlic (A. sativum), onion (Allium cepa), bananas (Musa), artichokes (Cynara cardunculus var. scolymus), apples (Malus domestica) and in oatmeal. Many leafy green edible plants are high in fiber and prebiotics. Chicory (Cichorium) is among the most saturated foods of prebiotics. &nbsp;<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6463098/" target="_blank" data-ref="Page not available - PMCTwitterFacebookLinkedInGitHubSM-TwitterSM-FacebookSM-Youtube" rel="noopener">[ref. 1]</a>&nbsp;

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Asparagus, rye, natural cocoa, flaxseed are also leaders in the content of prebiotics. A varied plant-based diet is almost certain to charge your body with enough fiber and prebiotics on a daily basis.&nbsp;

The human body is an ever-changing system and every element that makes it up is key to functioning and adaptation. The microbiome drives and supports adaptation. But in order for it to be more effective and trouble-free, we need to give our body optimal levels of probiotics and prebiotics to take care of increasing beneficial bacteria and fighting harmful ones. Good care and prevention are key to move easily and synchronized with the environment and to recognize our needs more easily.

Probiotics, Prebiotics and Microbiome - What You Need to Know

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Бетина Цветкова

Why-is-fiber-important?

Why is fiber important? 

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"Fiber" is a general term that applies to any type of carbohydrate that your body cannot digest. The fact that your body doesn't use fiber for fuel doesn't make it any less valuable to your overall health. You've probably heard of the digestive benefits of fiber, but they have others.

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Dietary fiber can offer the following benefits when you consume it:

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<ul><li style="font-weight: 400;" aria-level="1">Lowering cholesterol. The presence of fiber in the digestive tract can help reduce the absorption of cholesterol by the body. This is especially true if you are taking statins, which are cholesterol-lowering drugs, and using fiber supplements such as psyllium husk fiber.&nbsp; 1</li><li style="font-weight: 400;" aria-level="1">Promote a healthy weight. Foods high in fiber, such as fruits and vegetables, tend to be lower in calories. In addition, the presence of fiber can slow digestion in the stomach, promoting satiety.&nbsp;</li><li style="font-weight: 400;" aria-level="1">Adding mass to the digestive tract. People who suffer from constipation or a generally slow digestive tract may add fiber to their diet. Fiber naturally adds volume to stools and promotes regular bowel movements.</li><li style="font-weight: 400;" aria-level="1">Improve blood sugar control. The body may take longer to break down foods high in fiber. This helps to keep blood sugar levels more constant, which is especially beneficial for people with diabetes.&nbsp;</li></ul>

20-Foods-High-in-Fiber

20 Foods High in Fiber 

Pinto-beans

Pinto beans

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Fiber: 15 grams per cup

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Pinto beans (Phaseolus vulgaris Pinto Group) offer plenty of fiber to help you feel full longer. Pinto beans have a lot of fiber and are also a good source of protein. Add them to soups and stews, garnish salads with them or use them as a substitute for meat in taco or burrito.

Soya-beans

Soya beans  

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Fiber: 11 grams per cup

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Soybeans (Glycine max) are high in phytoestrogens, which can help relieve or reduce menopausal symptoms, such as hot flashes. Despite these positive effects, they should not be consumed in large quantities. Use them like any other beans or eat them as a snack.

Pears

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Fiber: 5.5 grams in a medium-sized raw pear or 3.1 grams per 100 grams&nbsp;

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Pear (Pyrus) is a popular fruit that is both delicious and nutritious. This is one of the best fruit sources of fiber.

Strawberries

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Fiber: 3 grams in 1 cup of fresh strawberries or 2 grams per 100 grams

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Strawberries (Fragaria) are a delicious, healthy fruit that can be consumed both fresh and frozen. Interestingly, they are also among the most nutrient-rich fruits you can eat. In addition, strawberries are very rich in vitamin C, manganese and various powerful antioxidants.&nbsp;

Avocado

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Fiber: 10 grams in 1 cup of raw avocado or 6.7 grams per 100 grams

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The avocado (Persea americana) is a unique fruit. Instead of being high in carbohydrates, it is rich in healthy fats. Avocados are very high in vitamin C, potassium, magnesium, vitamin E and various B vitamins. They also have many health benefits.

Apples

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Fiber: 4.4 grams in a medium-sized raw apple or 2.4 grams per 100 grams&nbsp;

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Apples&nbsp; (Malus domestica)&nbsp; are among the most delicious and filling fruits you can eat. They are also relatively high in fiber. There are many varieties of apples, both sweet and sour or mixed. You can eat them raw, in salads, cakes and smoothies.

Raspberries

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Fiber: 6.5 grams per 100 g

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Raspberries&nbsp; (Rubus idaeus) are very nutritious and with a very strong taste. They are loaded with vitamin C and manganese, as well as other antioxidants. They are also suitable for people with diabetes due to their low glycemic index.

Bananas

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Fiber: 2.6 grams per 100 g

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Bananas&nbsp; (Musa) are a good source of many nutrients, including vitamin C, vitamin B6 and potassium. A green or unripe banana also contains a significant amount of resistant starch, a type of indigestible carbohydrate that functions as fiber.

Carrots

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Fiber: 2.8 grams per 100 g

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The carrot (Daucus) is a root vegetable that is tasty, crunchy and very nutritious. It has a high content of vitamin K, vitamin B6, magnesium and beta carotene, an antioxidant that is converted to vitamin A in your body.

Beet

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Beets (Beta vulgaris) is a root vegetable with a high content of various important nutrients, such as folate, iron, copper, manganese and potassium.

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Beets are also packed with inorganic nitrates, which are nutrients that have been shown to have various benefits associated with blood pressure regulation and physical <a href="https://www.mdpi.com/2072-6643/9/11/1270" target="_blank" data-ref="Acute Effects of Nitrate-Rich Beetroot Juice on Blood Pressure, Hemostasis and Vascular Inflammation Markers in Healthy Older Adults: A Randomized, Placebo-Controlled Crossover Study" rel="noopener">activity.</a>&nbsp;&nbsp;

Broccoli

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Broccoli (Brassica oleracea var. italica) is a type of cruciferous vegetable and one of the most nutrient-rich foods on the planet.

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Broccoli is rich in vitamin C, vitamin K, folate, B vitamins, potassium, iron and manganese and contain antioxidants and powerful anti-cancer nutrients. More specifically we are talking about the isocyanates present in cruciferous vegetables, which exhibit chemoprophylactic effects through various mechanisms. 3

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Currently, there is growing evidence that a phytochemical compound known as sulforaphane in these green leafy vegetables has been found to be an effective means in preventing and treating various types of cancer. These include prostate cancer, breast cancer, colon cancer, skin, bladder and oral cancer. This component is naturally present in broccoli sprouts, cabbage, cauliflower and garden cress.&nbsp;

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Broccoli contains many active biochemicals such as carotenoids, vitamin C and glucosinates. One such compound is sulforaphane (SFN) (1-isothiocyanato-4-[methylsulfinyl] butane), which is derived from a precursor compound known as glucoraphanin (GPN). The conversion of GPN to SFN occurs during broccoli cutting or chewing, which exposes GPN to the action of the endogenous enzyme myrosinase.&nbsp;

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Sulforaphane is one of the powerful anti-carcinogenic substances that works by increasing the levels of enzymes in the liver that counteract the carcinogenic effects of chemicals in food and the environment.&nbsp;

Artichoke

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Fiber: 5.4 grams per 100 g

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Artichokes (Cynara cardunculus var. scolymus) are rich in many nutrients and are one of the best sources of fiber in the world. It can be eaten lightly baked, in salads or stewed.

Brussels-sprouts

Brussels sprouts  

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Fiber: 3.8 grams per 100 g

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Brussels sprouts (Brassica oleracea var. gemmifera) is a cruciferous vegetable that is associated with broccoli. It is very high in vitamin K, potassium, folate and powerful cancer-fighting antioxidants. These are phytochemicals with the potential to prevent cancer. These compounds strengthen the protection of antioxidants and DNA and promote healthy cell signaling. 4

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These fantastic vegetables can reduce the risk of many diseases thanks to their content. Research has shown that the isocyanates in Brussels sprouts may help curb tumor growth by blocking aggressive enzymes known to accelerate cancer growth. Enzymes weaken genes that suppress tumors and prevent them from spreading.&nbsp;

Lentils

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Fiber: 7.3 grams per 100 g

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Lens&nbsp; (Lens culinaris) is an inexpensive food and among the most nutritious foods ever. It provides an excellent amount of protein and important nutrients, such as vitamin C, vitamin B, calcium, iron, magnesium and more.

Chickpeas

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Fiber: 7 grams per 100 g

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Chickpeas (Cicer arietinum) is another type of legume that is full of nutrients, including minerals and proteins. Chickpeas form the basis of humus, one of the easiest to prepare at home. You can spread it on a slice of bread, add it to salads, whole grain toast and more.

Quinoa

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Fiber is an important nutrient that can promote weight loss, lower blood sugar levels, and fight constipation. They are extremely important for normal digestion and are found in a large number of plant foods, including many fruits, vegetables and seeds.&nbsp;

malus

20 High-Fiber Foods for a Healthy Diet

Impressive Health Benefits of Apples

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