An apple a day is better than using ginseng and bird’s nest for longevity, why?

Eating an apple a day helps improve your health and aids in addressing various health issues without worrying about expenses.


Apples are a popular and affordable fruit sold in abundance at markets. Eating apples is considered a sensible way to supplement nutrition and is beneficial for health. Apples are a versatile fruit with many beneficial nutrients. A medium-sized apple can provide the following nutrients:

– Calories: 104

– Carbs: 28g

– Fiber: 5g

– Vitamin C: 10% of the Daily Value (DV)

– Copper: 6% of DV

– Potassium: 5% of DV

– Vitamin K: 4% of DV

In particular, apples are rich in polyphenol antioxidants, especially in the peel. Antioxidants are essential for human health as they help slow down aging, prevent diseases such as cancer, and boost the immune system. Consuming an apple a day can provide the following benefits:

Apples aid in weight loss

Apples are high in fiber and water content, which can help you feel full for longer. Regular apple consumption can aid in weight loss and support cardiovascular health. The polyphenols in apples can also have anti-obesity effects.

Apples are good for the heart

Apples are associated with reduced risk of heart disease by supporting weight loss and reducing excess fat. Studies have found that consuming 100-150g of whole apples per day is associated with a lower risk of heart disease and risk factors such as high blood pressure. This is because apples are rich in soluble fiber, which helps clean arteries and improve blood vessel health. Additionally, the polyphenol antioxidants in apples can lower blood pressure and protect blood vessels.

Apples also aid in reducing the risk of stroke, so regularly including apples in your diet can be beneficial for the body.

Reducing the risk of diabetes

Despite being a sweet fruit, apples can help reduce the risk of type 2 diabetes. Apples and pears are two sweet fruits recommended by experts to reduce the risk of diabetes. The high content of quercetin polyphenols in apples contributes to this excellent effect, even though they taste sweet.

Improving digestive health

Apples are rich in pectin, a component that helps promote the activity of beneficial gut bacteria. When the gut is healthy, it enhances the immune system and protects the body from diseases. 70% of the body’s immune system comes from the gut. Since fiber cannot be digested, pectin reaches your colon intact, promoting the growth of good bacteria. It particularly improves the ratio of Bacteroidetes to Firmicutes, the two main types of bacteria in the gut.

By improving the gut microbiome, the body becomes more resistant and reduces the risk of chronic diseases such as obesity, cardiovascular disease, diabetes, and cancer.

Apples help prevent cancer

Due to their high antioxidant content, apples have beneficial effects in combating certain types of cancer, including lung, breast, and digestive tract cancers. The polyphenol compounds in apples help inhibit the growth of cancer cells. Furthermore, a study in women reported that higher apple consumption was associated with a lower risk of cancer-related mortality.

Apples help fight against asthma

Apples, rich in antioxidants, can help reduce respiratory inflammation associated with allergic asthma. The apple peel is particularly rich in the antioxidant quercetin, which helps regulate your immune system and reduce inflammation, thus reducing the danger of asthma.

Some studies have shown that apples can help reduce the incidence of asthma and sinusitis.

Apples are good for memory and brain health

Apples contain numerous antioxidants that are beneficial for repairing nerve damage. Apples help reduce cell damage in the brain caused by stress and tension. The quercetin compound in apples has some preventive properties against Alzheimer’s disease (AD).

Considerations when buying and eating apples

Apples have many health benefits, but when buying apples, it is important to avoid those that are heavily treated with preservatives.

There are many types of apples available on the market, and those with bright colors that look unusual should be avoided. Many people buy these apples for decorative purposes, but they are often heavily treated with preservatives. Especially if the apples do not spoil for a long time, it indicates that they have been sprayed with chemicals.

Apples should be chosen without any dents on the skin, and if the inside is black, it should be discarded as it indicates that it has been treated with chemicals and is fresh on the outside but not inside.

When eating apples, it is advisable to wash them thoroughly and eat the skin, as it provides more benefits. Especially, eating the entire apple slice is better than drinking apple juice.

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Frequently asked questions

Apples are an affordable and accessible superfood packed with nutrients and antioxidants that promote overall health and longevity. While ginseng and bird’s nest are also beneficial, they are significantly more expensive and may not offer additional health benefits that justify their cost.

Apples are rich in vitamins, minerals, and fiber, which support digestive health and lower cholesterol. They also contain polyphenols, particularly quercetin, which has anti-inflammatory and antioxidant properties, helping to protect against chronic diseases and improve overall health.

Ginseng is known for its adaptogenic properties and ability to enhance energy and cognitive function. However, apples offer a wider range of nutrients and antioxidants, making them a more well-rounded choice for overall health. Apples are also more affordable and easily incorporated into a daily diet.

All apples offer nutritional benefits, but certain varieties stand out. Red Delicious apples have higher antioxidant activity, while Granny Smith apples have higher levels of flavonoids, which are linked to a reduced risk of diabetes and heart disease. Including a variety of apple types in your diet can maximize their health benefits.

Eating one or two apples a day is a simple and convenient way to boost your health. You can eat them as a snack, add them to salads or oatmeal, or even juice them. Combining apples with a healthy diet and active lifestyle can contribute to overall wellness and longevity.