'If you eat an apple every day, you won't need to see a doctor'... Is it true?

How close to the truth is the Western proverb that "one apple a day keeps the doctor away"?

 

Apples do not contain as much vitamin A as carrots, so they cannot be expected to have a protective effect on eyesight. They are also not rich in vitamin C, so they are not effective in preventing colds like oranges or tangerines.

 

However, apples contain a variety of bioactive substances. Bioactive substances are naturally occurring chemicals in food that exist in small amounts and enhance or inhibit bodily functions to maintain balance. Although these substances are not classified as nutrients like vitamins, apples contain many health-promoting bioactive compounds and are therefore considered functional foods.

 

Janet Colson, a professor of Nutrition and Food Science at Middle Tennessee State University in the United States, introduced the value of apples as functional foods in The Conversation, a nonprofit academic publication that features articles written directly by experts in the field, on the 10th (local time).

 

The abundant dietary fiber in apples is one of the reasons why this fruit is classified as a functional food. In particular, the dietary fiber pectin, which is rich in apple skin and flesh, helps reduce the amount of sugars and fats absorbed in the body. This aids in lowering the risk of diabetes and heart disease.

 

Additionally, apples contain a natural chemical called polyphenol, an antioxidant that plays an important role in promoting health and reducing chronic diseases. About 8,000 types of polyphenols have been identified in various plant foods. Since polyphenols are mainly distributed in the skin, it is best to eat apples with the skin on. Polyphenols help lower triglyceride levels, assist in losing belly fat, and 'clean' the blood vessels, thereby reducing cholesterol levels in the body.

 

Anthocyanins, which are substances that make apples red, are a type of polyphenol. A diet rich in anthocyanins is effective in improving heart health, and recent research is also being conducted on the treatment of Alzheimer's disease.

 

 

 

Another polyphenol is flavirin. Recent studies have shown that flavirin plays an important role in regulating blood sugar levels by reducing the amount of glucose absorbed in the small intestine and increasing its excretion in the kidneys.

Returning to the proverb, if apples are considered a functional food that promotes health, can they truly reduce the number of times one needs to see a doctor?

 

A research team in the United States analyzed the apple consumption habits and the number of doctor visits among over 8,000 adults. About 9% of them ate one apple daily. After adjusting for demographic and health-related factors, it was found that people who ate an apple daily took slightly fewer prescription medications than those who did not. However, there was no significant difference in the number of doctor visits.

 

What if taking two or three pills a day is better if one is not enough?

A European research team reported that eating two apples a day improves heart health in a small study involving 40 adults. Brazilian researchers announced that a study involving 40 overweight women found that eating three apples a day helps with weight loss and improves blood sugar levels.

 

Apples are not considered a 'superfood.' Even if you eat one every day without fail, it won't significantly reduce the need to visit the hospital. However, they can help you consume more natural foods that are healthier and rich in dietary fiber.

 

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Eating one apple a day can help prevent cardiovascular disease.

I've been taking it consistently for over 20 years because I like it.

While looking for the benefits of apples, I found some information.

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