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"An apple a day keeps the doctor away"/ Why this fruit does wonders for health and the body

2026-03-07 22:21:00, Shëndeti CNA

"An apple a day keeps the doctor away"/ Why this fruit does wonders

Rich in essential nutrients, such as fiber, vitamin C, and antioxidants, apples are one of our health's most steadfast allies. They help regulate blood sugar levels, improve heart function, and offer a wide range of benefits for the body.

Although they come in a variety of colors and sizes, all types of apples have one thing in common: they are filling and low in calories. So the well-known saying "an apple a day keeps the doctor away" is scientifically confirmed.

Nutrients contained in apples

A major source of carbohydrates and water, apples contain significant amounts of simple sugars (fructose, sucrose, and glucose), while maintaining a low to moderate glycemic index. This is due to their high fiber and polyphenol content, which slow down the absorption of glucose, helping to stabilize blood sugar levels.

A medium apple (about 182 g) contains 4.37 g of fiber, which is almost 16% of the recommended daily intake (28 g). Soluble fiber, such as pectin, has been linked to benefits for regulating cholesterol and blood sugar, while the skin of the fruit provides valuable insoluble fiber that supports digestive function.

Apples are also an excellent source of vitamin C - essential for strengthening the immune system and protecting cells - as well as potassium, which contributes to the regulation of blood pressure and proper heart function.

Of particular value are their antioxidant phytochemicals, such as quercetin, catechin, and chlorogenic acid. These substances have been studied for their anti-inflammatory, antiviral, and potential anticancer properties, as well as their contribution to better mitochondrial function and metabolic regulation.

Health benefits of consuming apples

1. Weight loss

The high fiber content and low calorie content make apples an ideal choice for those seeking weight loss or control. In a 12-week study, overweight women who consumed 300 g of apples daily lost an average of 1.22 kg. Numerous studies confirm that regular consumption can contribute to satiety and reduce overall calorie intake.

2. Blood sugar regulation

With a low glycemic index, apples help stabilize blood sugar levels. Fiber slows digestion, while polyphenols can limit glucose absorption. The combination of these properties makes them beneficial for people who want to maintain a stable energy balance.

3. Cholesterol and heart health

Clinical studies show that eating apples can lower LDL ("bad") cholesterol and triglyceride levels, while improving blood circulation, without negatively affecting blood pressure. Proper cholesterol management is, after all, one of the most important factors in preventing cardiovascular disease.

4. Protection against cancer

Although research is still ongoing, some laboratory studies suggest that the (phyto)nutrients in apples may help prevent certain types of cancer, such as lung and colon cancer. In one of them, eating one or more apples a day was linked to a 20% lower risk of colon cancer and an 18% lower chance of breast cancer. /CNA





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