When it comes to health and natural nutrition, the apple has been reigning for centuries. In folk medicine, it is considered a fruit that purifies the blood, aids digestion, and rejuvenates the body. And you know what? Even modern research tends to agree with that.

Where do apples come from and why are there so many varieties?

The apple tree, as we know it today, originates from the area between southwestern Asia and eastern Europe, where it was cultivated for its medicinal and nutritional properties thousands of years ago. Today, we have around 10,000 different apple varieties worldwide, which is almost incredible. From the red and sweet Fuji to the tangy Granny Smith, each variety has its own advantages.

In our country, there are approximately 40 different varieties that thrive, with the most popular being Jonagold, Golden Delicious, Idared, and Gala. Each inhabitant consumes around 18 kilograms of apples per year, which places us quite high on the European scale of apple consumption. And for good reason!

1. Apple helps with weight loss - no tricks or starvation
   If you want to shed a few pounds or simply maintain a healthy body weight, apples are your allies. Why? Simply put - they are full of water and fiber. Fiber gives you a feeling of fullness and ensures a smooth digestion process. This means that after eating an apple, you'll feel satiated even though you've consumed only around 80 calories (for a medium-sized apple).
   
   Scientists published a study in the journal Appetite, where people who ate an apple before a meal consumed on average 200 fewer calories than those who drank apple juice or ate apple sauce. It seems that only a whole apple slice has the power to convince the body that it is fuller.
   
   
2. Your heart will be grateful - apple as a natural guardian of the blood vessels
   You may have heard of good and bad cholesterol. Apples can help lower the bad (LDL) cholesterol that accumulates in the veins and can cause heart problems, mainly due to soluble fiber, especially pectin, found in the flesh and skin of the apple.
   
   But that's not all. Apples are full of polyphenols - substances that act as antioxidants. Antioxidants in the body neutralize free radicals - those "wild" molecules that damage cells and accelerate aging. One of the most important of these is epicatechin, which according to research even lowers blood pressure and improves vascular function.
   
   A study at Harvard showed that those who regularly eat apples are up to 20% less likely to develop heart disease. This is not something made up - these are real numbers.
   
   
3. Apple and diabetes - lower risk of type 2
   Type 2 diabetes is a silent enemy that sneaks up without major warnings and then impacts the quality of life. But the good news is that there are preventive measures we can take.
   
   A study published in the prestigious journal Advances in Nutrition followed thousands of people and came to a very interesting finding: those who ate an apple a day had a 28% lower risk of developing type 2 diabetes. And what's even more interesting - even a few apples a week had a positive effect.
   
   Despite being sweet, apples have a low glycemic index, meaning the sugar in them passes into the blood slowly and does not cause sudden spikes in blood sugar. Furthermore, fiber slows down digestion, which helps stabilize blood sugar levels.
   
   
4. Apple as a natural tooth cleanser - does it really work?
   You've probably heard that apples clean teeth. You may have thought it was another myth, but you'll be surprised. Hard foods like apples mechanically remove soft plaque from the teeth while chewing. Furthermore, apples stimulate the production of saliva, which naturally cleanses the mouth and reduces acidity.
   
   But that's not all - dentists recommend consuming foods that do not stain after teeth whitening, and apples are a great option. However, this doesn't mean apples can replace brushing - it means they help maintain healthier and cleaner teeth.
   
   
5. Apple and gut health - where immunity begins
   In traditional medicine, we say: Healthy gut, healthy body. And if apples shine anywhere, it's in the intestines. As mentioned earlier, apples are rich in fiber, which not only ensures regular digestion but also nourishes the good bacteria in the intestines, crucial for the immune system.
   
   Scientists have found that regular apple consumption increases the amount of short-chain fatty acids in the intestines - substances that strengthen the intestinal barrier, reduce inflammation, and even influence mood.

Don't discard the peel - that's where most of the beneficial substances are

When you eat an apple, eat it whole - including the peel. Why? Because most antioxidants, flavonoids, and other beneficial substances are found right there, in the skin. A study from Cornell University showed that the apple peel contains up to 87% of all antioxidants in the fruit.

If you're concerned about pesticides, opt for organic apples or wash them thoroughly in warm water with a pinch of baking soda before consuming them - this helps remove pesticide residues.

An apple is not just a fruit - it's an everyday natural therapy

An apple is not only a convenient and delicious snack that you can carry in your bag, take on a trip, or eat on the go. It's also a natural aid in weight management, cholesterol reduction, protection against diabetes, teeth cleaning, and gut strengthening, where, as research increasingly shows, 70% of our immune system resides.

So, if you ever doubted that old saying - an apple a day keeps the doctor away - let science, numbers, and centuries of folk wisdom tell you: there's definitely some truth in it.

Until then - apple in hand, worry-free!