Eating 2 apples daily help you fight fatty liver, colon cancer and heart diseases: Gastroenterologist reveals
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While the well-known proverb claims that 'an apple a day keeps the doctor away,' experts suggest that doubling this habit could bring even greater benefits. Gastroenterologist Dr. Joseph Salhab recently highlighted how eating two apples daily can help reduce the risk of fatty liver disease, protect against colon cancer, improve heart health, regulate blood sugar levels, and even support weight management. Apples are rich in fibre, antioxidants, and essential nutrients, making them a simple yet effective addition to a healthy lifestyle.
While apples are not a miracle cure, eating two apples daily is a simple, sustainable habit with far-reaching health benefits. From improving liver and colon health to supporting cardiovascular wellness, regulating blood sugar, and aiding weight management, apples prove that sometimes the simplest dietary changes can have the biggest impact.
How two apples a day can make a significant difference to your well-being
Apples are an impressive combination of soluble and insoluble fibre, vitamin C, potassium, and powerful antioxidants such as quercetin and polyphenols.
The soluble fibre, known as pectin, plays a critical role in cholesterol reduction, blood sugar control, and digestive health. The antioxidants protect cells from oxidative damage, which is one of the main contributors to chronic diseases. Eating two apples daily increases the intake of these beneficial compounds, creating a steady, natural supply of nutrients that work in harmony to maintain metabolic balance and strengthen immunity.
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Supporting liver function and reducing fatty liver risk
Fatty liver disease is an increasingly common health issue, particularly linked to high-fat diets, sedentary lifestyles, and metabolic disorders. Apples can aid in preventing and managing this condition because their soluble fibre binds with cholesterol and fat, limiting their absorption in the digestive tract. The liver is spared from storing excess fat, reducing the risk of non-alcoholic fatty liver disease (NAFLD).
Additionally, the polyphenols in apples reduce oxidative stress and inflammation—two key processes that lead to liver cell damage. By consuming two apples daily, these protective benefits are amplified, providing an extra layer of defense for long-term liver health.
Colon health and cancer prevention
Colon cancer is one of the most common types of cancer globally, often linked to a diet low in fibre and antioxidants. Apples address this risk on two fronts: improved bowel regularity and antioxidant protection.
The pectin fibre in apples acts like a natural cleansing agent for the colon, preventing constipation and reducing the time harmful substances spend in the digestive tract. Meanwhile, antioxidants neutralize free radicals that could damage colon cells and trigger cancerous changes.
Research suggests that people who regularly consume apples have a lower risk of developing colon cancer, and eating two apples daily may strengthen this natural defense even further.
Heart health and cholesterol balance
Cholesterol management is another area where apples excel. The pectin in apples binds to cholesterol molecules in the digestive system and removes them from the body, lowering levels of LDL cholesterol—the so-called 'bad cholesterol.' This contributes to cleaner arteries, better blood flow, and a reduced risk of plaque buildup, which is associated with heart disease. The antioxidants in apples also prevent oxidative damage to arterial walls, reducing inflammation and maintaining healthy blood vessels.
Eating two apples every day supports healthier cholesterol levels and offers long-term cardiovascular protection.
Regulating blood sugar and reducing diabetes risk
Even though apples have a naturally sweet taste, their fibre content slows sugar absorption into the bloodstream. This prevents sudden spikes in blood sugar, making apples a smart choice for people trying to manage or prevent type 2 diabetes. Polyphenols in apples further improve insulin sensitivity, helping the body use glucose more efficiently.
Eating two apples daily ensures steady energy levels, a reduced risk of insulin resistance, and better overall blood sugar stability.
Weight management and digestive health
Two apples a day can also assist with natural weight management. Their high water and fibre content create a sense of fullness, reducing the urge to snack on processed or high-calorie foods. Over time, this can lead to improved calorie control and healthy weight loss. Additionally, the fibre in apples acts as a prebiotic, feeding beneficial gut bacteria that improve digestion, immunity, and even mental health. A balanced gut microbiome supported by regular apple consumption enhances nutrient absorption and overall wellness.
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Consult a healthcare provider before making significant changes to your diet or health routine, especially if you have existing medical conditions or allergies.
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