Who has not heard the famous saying that proclaims that An apple a day keeps the doctor away? The apple, present in popular culture for centuries, has been the protagonist of proverbs, stories, and traditions around the world. In addition to its symbolism, modern science has put this classic piece of popular wisdom under the microscope and studied it in depth. The myths and real benefits of eating an apple a dayIs it really as healthy as it's said to be? What does research say about its effects on our bodies?
In this article we delve into what we know today about apples, their composition, the properties that science attributes to them and the best ways to incorporate them into a diet. balance dietWe'll analyze studies, expert recommendations, and the reasons why this humble fruit deserves (or doesn't) a special place in our daily diet. If you have questions about how many apples to eat, whether it's better with or without the skin, or whether it truly plays a role in disease prevention, you'll find up-to-date and clear answers here.
Why is the apple so popular in food?
La apple It is not only one of the most consumed fruits in the world, but also one of the most valued throughout history. From its appearance in biblical stories to its prominent role in folk tales, its image is associated with health and longevity. This is no coincidence: this fruit is easy to store, transport, and consume anywhere thanks to its tough skin and firm texture.
In part, its omnipresence is due to the fact that There are apples at any time of the year in the markets, since there are multiple varieties adapted to sweet and sour tastes. In addition, it is considered a basic food in healthy diets because it's filling, refreshing, and versatile. Science has studied it closely, and many of its traditionally attributed benefits have been confirmed, although not all with the enthusiasm of the popular saying.
Nutritional composition: what does an apple really contain?
The apple is above all water, with a content of around 85%. However, the remaining 15% contains a combination of nutrients which makes it an interesting snack from a nutritional point of view:
- Carbohydrates: Mainly in the form of fructose, glucose and sucrose, which provide quick energy.
- Fiber: Between 2 and 4 grams per piece, divided between soluble (pectin) and insoluble fiber, with clear digestive benefits.
- Vitamins: It is notable for its vitamin C (about 8-12 mg per apple), small amounts of vitamin A and group B, as well as vitamin E.
- Minerals: Notable contribution of potassium, in addition to phosphorus, calcium, magnesium and iron in smaller quantities.
- Antioxidants and bioactive compounds: Flavonoids such as quercetin, carotenoids, polyphenols and pectins, key to many of its health benefits.
Your caloric intake is low: around 50-55 kcal per 100 grams, so it can be perfectly included in almost any type of diet, from weight loss regimes to children's or seniors' meal plans.
Main benefits of eating an apple a day
Although the saying greatly simplifies reality, the apple does concentrate healthy benefits backed by scienceLet's look at the main ones:
1. Satiating power and helps regulate appetite
Thanks to its high fiber and water content, the apple is a satiating fruit. Biting and chewing it stimulates the feeling of fullness and can contribute to avoid snacking and control food cravings. Therefore, it is recommended as a snack between meals and as an ideal complement to weight-loss diets.
La pectin which is found in its pulp and especially in the skin triggers signals to the brain that indicate that the stomach is full, helping to control caloric intake throughout the day.
2. Regulation of intestinal transit
The fiber in apples plays a double role depending on how it is consumed. Raw food with skin, acts as a good intestinal regulator, helping in cases of constipation due to the dragging of insoluble fiber. If taken peeled and roasted, can be useful in cases of diarrhea, since pectin absorbs excess water in the intestine.
This makes it a practical and natural choice for Maintain a healthy digestive system both in children and adults.
3. Helps control cholesterol
Much of the heart benefits come from the soluble fiber (pectin), which prevents the reabsorption of cholesterol in the intestine and helps reduce its blood levels. Studies have shown that those who include one to two apples a day can see a decreased LDL cholesterol levels (the well-known “bad cholesterol”) and a lower risk of developing cardiovascular diseases.
4. Benefits on blood pressure
The apple is an appreciable source of potassium, a mineral that intervenes in the balance of body fluids and helps to regulate blood pressureDiets rich in potassium are associated with a lower risk of hypertension and stroke.
5. Antioxidant effect and cell protection
In the skin and pulp of the apple are located Antioxidants such as quercetin, polyphenols and carotenoids. These compounds protect cells from damage caused by free radicals, which may be linked to the prevention of cardiovascular diseases and some types of cancer.
Furthermore, apple flavonoids have anti-inflammatory properties and, according to recent research, may have antidiabetic and cardioprotective properties.
6. Brain health care
One of the lesser-known benefits of apples has to do with the Neuron care and protection against cognitive declineQuercetin, found primarily in the skin, has been shown in studies to protect brain neurons and slow the progression of diseases such as Alzheimer's and other neurodegenerative diseases. It has even been suggested that regular apple consumption may help Maintain memory and cognitive function during aging.
7. Blood sugar regulation and prevention of type 2 diabetes
The fiber helps slow down the absorption of sugars, which stabilizes blood glucose levels after meals. Several studies have found that regular apple consumption reduces the risk of risk of developing type 2 diabetes, probably due to the action of pectin and polyphenols on glucose absorption and metabolism.
8. Strengthening the immune system and reducing inflammation
An apple a day provides a supply of vitamin C and antioxidants that contribute to maintaining a strong immune system, which helps prevent colds, flu, and other common infections. The presence of natural anti-inflammatory compounds is associated with a lower risk of inflammatory diseases, also facilitating recovery after intense physical training.
9. Benefits for oral health
Biting into an apple stimulates the saliva production, which helps cleanse the mouth of food debris and neutralize acids that damage tooth enamel. In addition, the texture of the fruit helps lightly remove tartar and strengthen gums. Some research suggests that eating apples can help prevent cavities, although they should not replace tooth brushing.
10. Other benefits: ease of digestion, diuretic effect and sleep aid
The Apple is digest In most cases, its slightly diuretic action promotes fluid elimination. Furthermore, due to its phosphorus content, it is considered a food that helps induce sleep and relax the nervous system.
How many apples is recommended to eat per day?
Various studies and experts agree that an apple a day or two is an adequate and safe amount as part of a balanced diet. For example, recent research suggests that Eating two apples every day could have a significant impact on cholesterol and other cardiovascular health variables. This recommendation is especially appropriate when replacing ultra-processed foods with fresh fruit.
However, the key is variety: combine various fruits throughout the day It optimizes the supply of nutrients and antioxidants. If you have to choose, apples are an excellent option, easy to transport and consume at any time.
Is every variety of apple really equally healthy?
In the market we find different types of apples: red, green (Granny Smith), yellow (Golden)… Each one has its peculiarities:
- The red varieties They concentrate more anthocyanidins, powerful antioxidants present mainly in the skin.
- The yellow apples (such as Golden) contain carotenoids that are beneficial for eye health.
- The green and sour ones They usually provide more fiber and less sugar, making them ideal for those seeking a greater prebiotic effect and less glycemic impact.
In any case, all varieties are healthy If eaten fresh, they should be eaten with the skin removed and thoroughly washed. Choosing organic apples helps avoid pesticide residues, which is especially important if you're going to eat the skin.
Skin yes or skin no? Tips to get the most out of it
Scientific evidence shows that Much of the apple's fiber and antioxidants are stored in the skin. Therefore, eating it whole and unpeeled, as long as it's washed thoroughly, allows you to take advantage of all its nutrients.
If there are digestive problems, ulcers or intolerance to insoluble fiber, it is better to peel it or consume it roasted. baked or stewed apple It retains a good portion of its pectin and is more digestible, while also becoming an excellent prebiotic, ideal for caring for the intestinal microbiota.
Frequently asked questions and myths about the daily apple
Despite the many benefits, there are also misconceptions and doubts about eating an apple a day:
- "Eating apples makes you fat"Nothing could be further from the truth; its low calorie content and satiating power make it recommendable even for those looking to lose weight.
- "It's not good to eat it at night.":There is no scientific basis for avoiding apples at night. The important thing is to maintain a balance diet.
- "The red apple is the most beneficial": Although the red variety contains more anthocyanins, all varieties provide benefits and what is relevant is the frequency and method of consumption (preferably whole and with skin).
- "Apple juice is equivalent to the whole fruit": No. Juice loses almost all of its fiber and can concentrate sugars, so it never replaces fresh fruit.
Beyond food: interesting facts and external uses of the apple
Some folk remedies have also used the apple topically:
- For sprains: Apply grated apple mixed with apple cider vinegar to help with inflammation.
- Relief from puffy eyesAn apple poultice reduces eye swelling due to the anti-inflammatory flavonoids.
These uses do not replace conventional medicine but demonstrate the historical versatility of the apple both in nutrition and in domestic first aid. So, we're no longer content with just taking it, and that's why an apple a day will always be a great ally.
Are there any risks or contraindications to eating apples daily?
In healthy people, There are no significant risks associated with eating one or two apples daily.The only usual precautions are:
- People with irritable bowel syndrome, irritable bowel syndrome, or inflammatory bowel disease may experience discomfort if they consume a lot of apples (especially the more acidic ones).
- For those who have to restrict potassium due to kidney problems, it is recommended to moderate their intake.
- Apples should be washed well, especially if they are eaten with the skin and are not organic.
Do you already eat an apple a day? It remains a star fruit in the Mediterranean diet and among nutritionists. Versatility, pleasant taste, ease of consumption and multiple health benefits making it a perfect ally for both adults and children. Eating an apple every day isn't a guarantee of avoiding the doctor, but it is a smart step to take care of your overall well-being, digestive system, cardiovascular system, and brain health.
If you'd like to learn more tips for including it in your diet, feel free to check out our specific tips.