Can 1 apple a day really keep the doctor away?

Healthline states that the phrase "An apple a day keeps the doctor away" originated in 1913, deriving from a Pembrokeshire proverb dated back to 1866. Current research shows that apples really offer numerous health advantages.

Apples are nutritional powerhouses, loaded with fiber, vitamins, minerals, and antioxidants. A medium apple has approximately 95 calories and contains 25 grams of carbohydrates, 4.5 grams of fiber, 9% of the daily value (DV) for vitamin C, 5% of the DV for copper, 4% of the DV for potassium, and 3% of the DV for vitamin K.

These nutrients provide the following health benefits:

Promote heart health

Lower heart disease risks have been linked to apple consumption, possibly because of their flavonoid content and soluble fiber, which help reduce blood pressure and cholesterol levels.

A study from the U.S. National Library of Medicine involving over 20,000 adults demonstrated that higher consumption of white-fleshed fruits and vegetables, including apples, was associated with a reduced risk of stroke.

Help prevent cancer

Apples contain antioxidants such as quercetin, caffeic acid, and epicatechin, which fight free radicals, protect against disease, and aid in preventing cancer.

A review of 41 studies in the U.S. National Library of Medicine suggests a connection between increased apple consumption and a reduced risk of lung cancer.

Another study from the same source reported that higher apple intake was linked to a decreased risk of colorectal cancer. Further research indicates that a diet rich in fruits and vegetables, including apples, may also help protect against other cancers like stomach and esophageal cancers.

A pile of red apples. Illustration photo by Unsplash

Support weight loss

Apples, due to their fiber content, are shown to promote satiety, reduce calorie intake, and aid in weight loss.

Improve bone health

Studies in humans, animals, and test tubes indicate that higher fruit consumption may be linked to better bone mineral density and a reduced risk of osteoporosis.

Enhance brain function

Animal studies have shown that apple consumption may help reduce oxidative stress, prevent mental decline, and slow aging signs.

Neuroscience News reports that researchers Tara Louise Walker from the University of Queensland, Gerd Kempermann from the German Center for Neurodegenerative Diseases, and colleagues discovered that high concentrations of phytonutrients in apples stimulate the production of new neurons, a process known as neurogenesis.

Protect against asthma

The journal Nutrients reports that apples can reduce the risk and symptoms of asthma. According to the Mayo Clinic, the vitamin C content in this fruit can also help reduce inflammation and swelling in the lungs.

Help reduce the risk of diabetes

A comprehensive review noted that consuming one apple a day could reduce the risk of developing type 2 diabetes by 28%, compared to not consuming apples.

While eating apples offers many benefits, it is recommended to consume them in moderation. Excessive apple consumption can cause digestive problems like gas and bloating from rapid fiber increases. Additionally, apples contain carbohydrates, which may need to be moderated in diets such as ketogenic plans.

Furthermore, while apples are beneficial, other fruits and vegetables also offer comparable nutrients and health benefits. Expanding your diet to include a variety of fruits and vegetables, such as bananas, blueberries, broccoli, and carrots, can provide wider nutritional benefits and improve overall health.