You’ve probably heard the saying, “An apple a day keeps the doctor away.”
While the phrase was first used in 1913, it was based on an 1866 Pembrokeshire proverb.
In fact, the original quote was first published in Notes and Queries magazine: “Eat an apple before going to bed, and you’ll keep the doctor from earning his bread.”
Although research suggests that eating more apples is not associated with fewer doctor visits, including apples in your diet can help improve several aspects of your health.
This article investigates whether eating an apple a day can truly help keep the doctor at bay.
Advantages for Health
Apples have been linked to a number of health benefits that may help promote long-term health.
Apples are high in nutrients such as fibre, vitamins, minerals, and antioxidants.
One medium apple contains the nutrients listed below.
- Calories: 95
- Carbs: 25 grams
- Fiber: 4.5 grams
- Vitamin C: 9% of the Daily Value (DV)
- Copper: 5% of the DV
- Potassium: 4% of the DV
- Vitamin K: 3% of the DV
Vitamin C, in particular, acts as an antioxidant, neutralising harmful compounds known as free radicals and protecting against disease.
Apples are also high in antioxidants such as quercetin, caffeic acid, and epicatechin.
Promotes heart health
Promotes heart health
According to research, eating more apples may be linked to a lower risk of several chronic conditions, including heart disease.
In fact, one study of over 20,000 adults discovered that eating more white-fleshed fruits and vegetables, including apples, was associated with a lower risk of stroke.
This could be due to the presence of flavonoids in apples, which have been shown to reduce inflammation and protect heart health.
Apples are also high in soluble fibre, which may help lower blood pressure and cholesterol levels, two risk factors for heart disease.
Contains anti-cancer compounds
Apples contain antioxidants and flavonoids, two compounds that may help prevent cancer formation.
According to one review of 41 studies, eating more apples was associated with a lower risk of developing lung cancer .
Another study found that eating more apples was associated with a lower risk of colorectal cancer.
According to other research, a diet high in fruits and vegetables may protect against cancers of the stomach, colon, lungs, oral cavity, and oesophagus.
More research is needed, however, to assess the potential anticancer effects of apples and determine whether other factors may be at play.
Other health advantages
Apples have also been linked to a number of other health benefits that may help you avoid the doctor:
Help with weight loss. Apples have been shown to promote feelings of fullness, decrease calorie intake, and increase weight loss due to their fibre content.
Enhance your bone health. According to human, animal, and test-tube studies, eating more fruit may be associated with increased bone mineral density and a lower risk of osteoporosis.
Improve brain function. According to animal studies, eating apples may help reduce oxidative stress, prevent mental decline, and slow the signs of ageing.
Asthma prevention measures According to research, an increase in apple consumption may be associated with a lower risk of asthma.
Reduce your chances of developing diabetes. According to one large study, eating one apple per day was associated with a 28% lower risk of developing type 2 diabetes when compared to not eating any apples at all .
Apples are high in nutrients and have been linked to a variety of health benefits, including improved heart health and a lower risk of certain types of cancer.
It is unlikely that eating an apple every day will harm your health.
However, there is such a thing as having too much of a good thing, and eating multiple apples per day may result in a number of negative side effects.
Rapidly increasing your fibre intake in a short period of time, in particular, can cause symptoms such as gas, bloating, and stomach pain.
Apples, like other fruits, contain a significant amount of carbohydrates in each serving.
While most people will not have a problem with this, those on a low carb or ketogenic diet may need to limit their intake.
Eating an apple every day is unlikely to harm your health. Consuming an excessive amount of apples on a daily basis, on the other hand, may contribute to digestive issues.
Other healthy alternatives
Apples, which are high in vitamins, minerals, and antioxidants, are a great addition to any diet and may provide a variety of health benefits.
Many fruits and vegetables, on the other hand, provide a similar set of nutrients and can be equally beneficial to health.
In addition, incorporating a variety of other fruits and vegetables into your routine can enhance the flavour and nutritional value of your diet.
Here are a few other fruits and vegetables that can be substituted for apples on occasion:
Many fruits and vegetables provide nutrients and health benefits similar to apples, and they can be consumed as part of a healthy, balanced diet.
Although eating more apples isn’t directly linked to fewer doctor visits, apples are high in nutrients and provide several benefits for disease prevention and long-term health.
Many other fruits and vegetables, in addition to apples, provide a similar set of nutrients and health benefits.
Consume a variety of fruits and vegetables as part of a nutritious, well-rounded diet for the best results.
Also Read: Benefits of Beet Juice