An apple a day…

…can maintain good health and prevent various illnesses

(english)

Eating apples daily provides a wide range of health benefits that can contribute to an overall well-being. One of the most significant advantages of consuming apples is their potential to provide the body with valuable nutrients which can contribute to preventing chronic diseases.

Apples are packed with important nutrients, all of which play a role in maintaining good health and reducing the risk of various illnesses. The fruits are high in macronutrients like sugars, fibers, pectin, fat, protein; in micronutrients like vitamins (C, E, B6); in minerals (potassium, calcium, nitrogen, magnesium) and in trace elements (zinc, iron, copper, manganese).[1]

An apple a day can contribute considerably to a healthy diet. A diet that supports bone health due to its content in minerals; a diet which supports the immune system and reduces inflammation and oxidative stress, due to its content in flavonoids; a diet which thus has the potential to prevent the development of cancer and cardiovascular diseases.[2]

Gut health may considerably add to these positive effects, since the fiber content in apples can support digestive health by promoting regular bowel movements and feeding the beneficial bacteria in the gut. This cannot only help in preventing digestive issues and maintaining a healthy gut microbiome, but also to support the immune system.

Furthermore, a greater consumption of specific whole fruits like apples – but also blueberries or grapes – is significantly associated with a lower risk of type 2 diabetes. A greater consumption of fruit juice, however, is associated with a higher risk.[3] So, the whole apple has properties which extracts, like juice, do not have. Whole fruits provide the body with nutrients that are essential for many biological processes and can effectively avoid a state called “hidden hunger”.[4]

“Hidden hunger” describes a situation in which the body may get enough energy through the intake of carbohydrates, but lacks essential micronutrients. Worldwide, a growing number of people is affected by this condition, even in industrialized countries. Thus, popular fruits like apples may be candidates for a prevention of micronutrient deficiencies when they are eaten on a daily basis.

However, it is important to note that the quality of the apples matters. When consuming apples for their health benefits, it is essential to choose organic or thoroughly washed apples to avoid ingesting harmful pesticides.[5] This is particularly crucial because many of the beneficial compounds in apples, such as polyphenols, are concentrated in the peel.

In conclusion, making apples a part of your daily diet can have a positive impact on your health, from disease prevention to supporting gut health. By choosing high-quality, unpolluted apples and incorporating them into your regular meals or snacks, you can harness the numerous health benefits that this old and humble fruit has to offer.

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[1] Ayodeji B. Oyenihi et al – “An apple a day keeps the doctor away”: The potentials of apple bioactive constituents for chronic disease prevention¸ Journal of Food Science; 2022 Jun; 87(6): 2291–2309; doi: 10.1111/1750-3841.16155

[2] Linda Nezbedova et al – Onco-Preventive and Chemo-Protective Effects of Apple Bioactive Compounds; Nutrients. 2021 Nov; 13(11): 4025; doi: 10.3390/nu13114025

[3] Isao Muraki et al. – Fruit consumption and risk of type 2 diabetes: results from three prospective longitudinal cohort studies, Meta-Analysis, BMJ, 2013 Aug 28:347:f5001; doi: 10.1136/bmj.f5001.

[4] Ayodeji B. Oyenihi et al – “An apple a day keeps the doctor away”: The potentials of apple bioactive constituents for chronic disease prevention¸ Journal of Food Science; 2022 Jun; 87(6): 2291–2309; doi: 10.1111/1750-3841.16155

[5] Ayodeji B. Oyenihi et al – “An apple a day keeps the doctor away”: The potentials of apple bioactive constituents for chronic disease prevention¸ Journal of Food Science; 2022 Jun; 87(6): 2291–2309; doi: 10.1111/1750-3841.16155