” An apple a day keeps the doctor away ” is a well-known phrase. Its high content of fiber, flavonoids and polyphenols purifies the body of metabolic toxins, which is why it is considered a purifying fruit for the body. Regular consumption of nutrient-rich fruits such as apples strengthens the immune system and reduces the risk of cardiovascular disease , diabetes mellitus, and cancer. Apples are an old home remedy for inflammatory joint pain, constipation, and diarrhea.

Why are apples in general considered a powerful fruit?

Eating an apple a day could keep you away from the doctor, says a saying that turns out to be true . This delicious fruit, which is a great source of fiber (especially in the skin), vitamin C and antioxidants, is an inexpensive superfood that can be eaten all year round. They are one of the very few foods specifically identified in large studies as having the ability to reduce the risk of disease.

Apples are the most consumed fruits overall, especially since a large amount of their nutrients are contained in the skin. The more processed the apple, the less fiber and nutrients it will contain, leading to decreased health benefits. They are low on the glycemic index which makes them a good option for diabetics. Your waistline can benefit from an apple a day; apples are rich and satisfying, contain a good intake of fiber, which can decrease hunger

10 reasons to eat an apple a day

Apples have many benefits. They are rich in vitamin C, which stimulates the immune system. They are full of pectin, which is a good fiber. They also strengthen the gums, reduce cholesterol levels, and have antiviral actions. Also, apples stick to toxins and pull them out of your body, neutralize indigestion, prevent constipation, and much more. But for a better understanding, check each point below to know its properties and powerful chemical components for health, and why you should be eating an apple per day at least.


In one study, a group of 400 overweight South American women with high cholesterol were tasked with eating an apple a day as part of a diet in a research study. They lost weight – as well as improving their overall health profile, as its diuretic properties, low calorie intake and satiating effect make it perfect for a diet regimen.

Pectin for the heart

Apples contain pectin, a soluble fiber that helps lower blood cholesterol and prevents it from accumulating on the walls of blood vessels, thus preventing heart disease.

Cardiovascular diseases (CVD) are one of the leading causes of death in the world. Eating apples has been linked to a reduction in the risk of cardiovascular disease by up to 22% in women who were part of a large study carried out over several years in Australia. Two other studies of women also showed a reduction in the risk of heart disease with apples and the compounds found in them.

Importantly, men can also benefit from apple intake, as its flavonoids are strongly linked to a reduction in mortality from heart disease.

Fiber for the colon

According to a German research, when the apple ferments in the colon, the natural fiber of the apples produces chemicals that stop the formation of cancer cells in the colon.

Phytochemicals for the respiratory tract

It also reduces the risk of asthma, thanks to the phytochemicals found in apples. Likewise, flavonoids and phenolic acids can also quell inflammation in the airways.

Studies showed that eating whole apples protected against asthma – a finding that is consistent with a number of other studies. Also, it appears that apples can help improve overall lung health – apart from asthma.

A new study also suggests that mothers who eat apples during pregnancy can protect their children from developing asthma later in life.

Reduce the risk of cancer

Compounds contained in apples – called flavonoids, have been linked to a lower risk of lung cancer in a number of different human studies, involving large numbers of people.

In one study, women who ate at least one apple per day had a reduced risk of lung cancer, while a study from Hawaii showed that apple intake was associated with a lower risk of lung cancer in men and women.

In fact, in the Hawaii study, apples (along with onion and white grapefruit) reduced the risk of lung cancer by 40 to 50% in men and women, while no protective associations were seen in red wine. , green or black tea.

Of course, in addition to eating apples we have to follow a healthy and varied diet that contains a lot of other plant foods such as vegetables, nuts, legumes and whole grains, be physically active and avoid being overweight.

Natural laxative

Thanks to its fiber, sulfur and fructose content, it has a laxative effect . It is advisable to eat it on an empty stomach.

Minerals for blood pressure

It is an excellent source of potassium, a mineral that helps control blood pressure and prevent heart attacks.

Kerecithin against Alzheimer’s

This fruit contains quercetin, a powerful antioxidant that helps protect neurons in the human brain and delays Alzheimer’s.

Strengthens bones

The consumption of an apple daily protects against osteoporosis, as it helps to strengthen and give density to the bones, thanks to floridzin. In addition, it can strengthen and give density to the bones.

It helps to sleep

It is a good natural relaxant due to its phosphorous content. Therefore, eating an apple helps you sleep better.

Clean teeth naturally

Eating an apple a day contributes to cleaning your teeth, as each bite allows you to eliminate the rest of the meals, lodged in the teeth.


And as if all that weren’t enough, eating raw apples can help with gout and rheumatism.
Gout and rheumatism are caused by inflammation of the joints. Apples are known as a great relief aid because they contain vitamin C, which lowers the amount of uric acid in the body and helps prevent build-up in the system.


According to studies, eating an apple a day resulted in a 28% reduction in risk for type 2 diabetes compared to those who did not eat apples. Another European study also showed that apples, as well as the compounds found in their skins, help reduce the risk of type 2 diabetes, the message for including apples is indeed compelling.

External uses of the apple

Apples have a couple of great external uses.


Peel an apple and grate the meat. Take the grated apple and mix in a couple of tablespoons of apple cider vinegar. Spread the mixture on one end of a towel and wrap it around the sprain. Make sure the towels don’t leak.

Eye inflammation

Peel and grate the apple. Apply a poultice with your eyes closed and let it sit for ten to fifteen minutes. The flavonoids in apples help reduce puffiness, pain, and other discomforts associated with puffy and tired eyes.

Apple skin treatment

Masks to cleanse the skin (for the treatment of oily or acne-prone skin) You can make your own masks at home , as we have already mentioned in many articles on our site. For this you only need the following ingredients:

  • ½ organic apple
  • 1 teaspoon of honey, lemon and flour

Make a puree with all the ingredients together and apply on the face for 15 minutes. Rinse with lukewarm water.

Moisturizing  mask (recommended after cleansing mask or when skin is dry. Great for winter.)

  • ½ organic or well sanitized apple
  • 1 tablespoon avocado / coconut / grapeseed / extra virgin olive oil
  • 1 organic egg yolk
  • 1 tablespoon organic oatmeal

Puree the ingredients in a blender and apply to your face. Let it sit for 10-15 minutes and then rinse off with warm water.

By Dr. Eric Jackson

Dr. Eric Jackson provides primary Internal Medicine care for men and women and treats patients with bone and mineral diseases, diabetes, heart conditions, and other chronic illnesses. He is a Washington University Bone Health Program physician and is a certified Bone Densitometrist. Dr. Avery is consistently recognized in "The Best Doctors in America" list.

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