Eating more apples may reduce cancer risk

In our country, apples are considered one of the most popular fruits. In spring and summer, fresh apples are widely available in markets, and in autumn and winter, they are well preserved and always at hand. But how true is the popular saying, "An apple a day keeps the doctor away"?

The health benefits of apples are primarily linked to their natural compounds. Scientists have identified the following substances in apples:

• Flavonoids – antioxidants that help reduce the risk of cardiovascular diseases.
  
• Anthocyanins – a substance found in red apple skins that positively affects heart health.
  
• Pectin – a fibrous substance that improves digestive function and reduces "bad" cholesterol.
  
• Phloridzin – a rare polyphenol that helps regulate blood sugar levels.
  

There are scientific studies suggesting that these compounds may protect against type 2 diabetes, heart disease, and even some types of cancer.

According to a 2017 study analysis, people who regularly consumed apples had an 18% lower risk of developing type 2 diabetes. Another broader analysis in 2022 found that people who consumed apples or apple products (such as juice or puree) for more than a week had lower cholesterol levels.

Additionally, a smaller study conducted in 2020 showed that participants who ate two apples a day had reduced levels of harmful fats in their blood.

However, it's important to remember that apples alone are not a cure-all. A study in the U.S. involving nearly 9,000 people found that although apple consumers visited doctors less often, this could be linked to other factors such as lower smoking rates and higher education levels.

Still, researchers highlighted another important fact: people who eat apples daily use fewer medications. This suggests apples may help reduce the risk of chronic diseases.

It is recommended to eat apples with their peel, as most beneficial polyphenols are concentrated in the skin. Also, fresh, ripe apples retain the maximum amount of fiber and antioxidants. Natural apple juices or purees with low sugar content can also be beneficial, although they contain less fiber.

But remember: a healthy lifestyle is not achieved by one fruit alone, but through regular consumption of a variety of fruits and vegetables, physical activity, and avoiding harmful habits.

So, eating an apple a day can be a small but meaningful health habit. Read 'Zamin' on Telegram!