For years, the saying “an apple a day keeps the doctor away” has hinted at fruit’s health benefits, but new research sheds light on just how impactful these everyday foods can be.
A decade-long study conducted by researchers at Yangtze Hospital in Jinzhou, China, tracked 2,184 middle-aged men and women with high blood pressure, reported New York Post. The findings, published in Frontiers in Nutrition, reveal that individuals who ate three to four apples weekly were 39% less likely to die during the study period compared to those who consumed fewer than one per month.
The health benefits don’t stop at apples—regular banana consumption also played a critical role in improving longevity.
Participants who ate bananas three to six times per week reduced their risk of premature death by nearly 30%. These results highlight the incredible potential of integrating specific fruits into a regular diet to boost overall health and life expectancy.
Apples, often praised for their fiber content, deliver a wealth of health benefits that make them a staple of a balanced diet.
A medium-sized apple provides around 4.4 grams of fiber, promoting digestive health and aiding in the prevention of chronic diseases. Beyond fiber, apples are packed with phytochemicals and antioxidants, particularly in varieties with darker skins, such as red delicious apples, per the Post. These compounds have been shown to combat free radicals and reduce inflammation, offering protection against various illnesses. Apples also contain pectin, a prebiotic fiber that feeds beneficial gut bacteria, supporting gut health and immunity.
Bananas, often overlooked as a superfood, also bring unique health advantages to the table.
A single banana contributes 10% of the recommended daily potassium intake, an essential mineral supporting heart health and muscle function, reported the Post. Additionally, bananas provide 12% of the daily value for vitamin C, which boosts immunity, and 7% of riboflavin, which helps convert food into energy. Their natural sweetness and portability make them a convenient option for a quick, nutritious snack.
Combined with apples, bananas create a nutrient-rich duo that supports overall well-being and complements any meal plan to improve longevity. Interestingly, the study found that combining these fruits yielded even greater health benefits than consuming them individually.
Participants who regularly ate both apples and bananas—three to six servings per week of each—reduced their risk of death by nearly half.
The benefits of eating fruit extend beyond physical health, influencing mental well-being as well.
Thanks to their natural sugars and supportive compounds, nutrient-dense foods like apples and bananas can help regulate mood, energy levels, and stress. Moreover, choosing fresh, whole foods over processed snacks fosters a healthier relationship with food, contributing to long-term habits that support both body and mind.