Why Eating Apples Daily Boosts Longevity and Well-Being

Apples are perhaps the most celebrated fruit in mythology, featured in countless fairy tales and legends. In some cultures, they symbolize forbidden knowledge, while in others, they represent eternal youth. Their widespread presence highlights the vital role this fruit has played in human history since ancient times. The first wild trees, ancestors of modern orchards, grew on the slopes of the Tian Shan mountains. From there, they journeyed along trade routes to Europe and the Middle East.

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Apples

From Wild Fruit to Global Staple

For millennia, horticulturists worked to make apples larger, sweeter, and juicier. By the Roman Empire, dozens of varieties with diverse flavors and colors already existed. Today, more than 7,500 varieties are known, ranging from tart and crisp to honey-sweet and tender. Apples are consumed fresh, dried, baked, added to pastries, fermented into cider and vinegar, and used in both traditional and modern medicine.

Calorie Count and Nutritional Profile

If you monitor calories, take apple variety into account — tart types may have almost half the calories of sweeter ones.

On average, a 100-gram serving contains approximately 0.3 g of protein, 0.2 g of fat, and 9–12 g of carbohydrates. The glycemic index remains low, between 28 and 35, making apples safe for blood sugar control. A significant advantage is the fiber content, up to 2.4 g per 100 g, which supports digestive health and promotes satiety.

Apples provide up to 12% of the daily recommended vitamin C intake per 100 g, about 8% potassium, up to 4% magnesium and iron, along with B vitamins. Bioactive compounds further enhance their benefits, particularly:

• Quercetin — a powerful antioxidant protecting blood vessels;
• Catechins — promoting metabolism;
• Chlorogenic acid — combating oxidative stress;
• Anthocyanins (in red varieties) — supporting heart and vascular health;
• Pectin — regulating gut microbiota and gently cleansing the intestines.

Why Apples Are Beneficial

Year after year, evidence supports the age-old saying: “An apple a day keeps the doctor away.” In 2025, a large-scale study conducted by experts at Queen’s University Belfast (UK) followed 120,000 people for a decade.

Researchers tracked how different foods affected health metrics and longevity. They found that the likelihood of achieving active longevity increases most when regularly consuming foods rich in flavan-3-ols, or catechins. These compounds help regulate blood pressure, protect vessel walls from aging, and preserve brain function against age-related decline.

Apples ranked among the top sources of flavan-3-ols. Tea and dark chocolate completed the top three.