5 reasons to add apples to your diet

The apple, in its many varieties, is full of health benefits. (Shutterstock)
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Updated 28 June 2020

5 reasons to add apples to your diet

DUBAI: Devinder Bains, personal trainer and nutrition coach at Fit Squad DXB, shares her expert advice on the superfood that will help you lead a longer and healthier life.

“An apple a day keeps the doctor away” might be a common saying, but this cheap and easily available fruit rarely makes it onto trendy ‘superfood’ lists. The truth is that the apple, in its many varieties, is full of health benefits. So be sure to grab one whenever you fancy a snack. You can also add apples to your breakfast bowls or smoothies. Read on to discover some of the amazing properties of the fruit.

Fights cancer

Apples (especially the skin) have more antioxidants than nearly all other fruits and vegetables, making them a ‘super’ superfood when it comes to fighting cancer. A number of studies found that eating one or more apples a day, as opposed to any other fruit, helped lower the risk of colorectal cancer. Other studies have shown that apples can also help in preventing lung and prostate cancer.




With less than 100 calories per apple, it’s a more filling snack than a single biscuit with the same calories. (Shutterstock)

Lowers the risk of stroke

A study carried out on almost 10,000 people over the age of 28 found that those who ate the most apples were less likely to have thrombotic stroke. This could be linked to the fact that apples contain around 20 percent of the recommended daily amount of fiber, which another review found to lower the risk of cardiovascular disease, coronary heart disease and stroke.

Aids weight loss

With less than 100 calories per apple, it’s a more filling snack than a single biscuit with the same calories. It’s also a great starter. A study found that people who ate apple slices before a meal felt fuller and went on to consume 200 fewer calories during the meal itself. Compounds in apples (particularly Granny Smiths) also help feed healthy gut bacteria, potentially lowering the risk of some obesity-related problems.




Apples are rich in a variety of antioxidants. Shutterstock

Helps with brain health

Apples are rich in a variety of antioxidants including quercetin, which has been shown to have a protective effect on nerve cells, helping them survive and continue to function. A 2015 animal study found that a high dose of the antioxidant could protect from the damage that leads to Alzheimer’s disease.

Lowers risk of Type 2 diabetes

Micronutrients called polyphenols, which are abundant in apples, are thought to prevent tissue damage to the cells that produce insulin. These beta cells are usually damaged in people with Type 2 diabetes. One study found that eating an apple a day was linked to a 28 percent lower risk of Type 2 diabetes, compared to not eating any. Even eating just a few apples per week had a similar effect.


In Lebanon, single-concert festival serenades empty ruins

Updated 38 min 55 sec ago

In Lebanon, single-concert festival serenades empty ruins

  • The Baalbek International Festival was streamed live on television and social media
  • The night kicked off with the Lebanese philharmonic orchestra and choir performing the national anthem

BEIRUT: A philharmonic orchestra performed to spectator-free Roman ruins in east Lebanon Sunday, after a top summer festival downsized to a single concert in a year of economic meltdown and pandemic.
The Baalbek International Festival was instead streamed live on television and social media, in what its director called a message of “hope and resilience” amid ever-worsening daily woes.
The night kicked off with the Lebanese philharmonic orchestra and choir performing the national anthem, followed by Carmina Burana’s “O Fortuna,” a 13th century poem set to music.
The program, which ran for just over an hour, included a mix of classical music and rock and folk tunes by composers ranging from Beethoven to Lebanon’s Rahbani brothers.
Held in the open air and conducted by Harout Fazlian, the 150 musicians and chorists were scattered inside the illuminated Temple of Bacchus, as drones filmed them among the enormous ruins and Greco-Roman temples of Baalbek.
Festival director Nayla de Freige told AFP most artists performed for free at the designated UNESCO World Heritage site.
The concert aimed to represent “a way of saying that Lebanon does not want to die. We have an extremely productive and creative art and culture sector,” she said.
“We want to send a message of civilization, hope and resilience.”
Baalbek itself became a militia stronghold during Lebanon’s 1975-1990 civil war, but conservation and tourism have revived the ruins over the past three decades.
Lebanon is known for its summer music festivals, which have in past years drawn large crowds every night and attracted performers like Shakira, Sting and Andrea Bocelli.
Other festivals have not yet announced their plans for this year.
Lebanon has recorded just 1,873 cases of COVID-19, including 36 deaths.
But measures to stem the spread of the virus have exacerbated the country’s worst economic crisis since the 1975-1990 civil war.
Since economic woes in the autumn sparked mass protests against a political class deemed irretrievably corrupt, tens of thousands have lost their jobs or part of their income, and prices have skyrocketed.
Banks have prevented depositors from withdrawing their dollar savings, while the local currency has lost more than 80 percent of its value to the greenback on the black market.