An Apple a Day Keeps the Doctor Away — Fact or Fiction?
You likely know the familiar expression, “An apple a
day keeps the doctor away.”
While the
phrase was first coined in 1913, it was based on a Pembrokeshire proverb that
originated in 1866.
In fact, Notes
and Queries magazine was the first to publish the original quote: “Eat an apple
on going to bed, and you’ll keep the doctor from earning his bread.”
Although
research shows that eating more apples may not actually be associated with
fewer visits to the doctor, adding apples to your diet can help improve several
aspects of your health .
This article
takes a closer look at whether eating an apple a day can truly help keep the
doctor away.
Health benefits
Apples have
been associated with a number of benefits that could help promote long-term
health.
Highly nutritious
Apples are
loaded with important nutrients, including fiber, vitamins, minerals,
and antioxidants.
One medium
apple provides the following nutrients :
- 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
In particular,
vitamin C acts as an antioxidant to neutralize harmful compounds known as free
radicals and protects against disease.
Apples are also
a great source of antioxidants like quercetin, caffeic acid, and epicatechin .
Supports heart
health
Studies show
that eating more apples could be associated with a lower risk of several
chronic conditions, including heart disease .
In fact, one
study in over 20,000 adults found that consuming higher amounts of
white-fleshed fruits and vegetables, including apples, was linked to a lower
risk of stroke .
This may be due
to the presence of flavonoids found in apples, which are compounds that have
been shown to reduce inflammation and protect heart health .
Apples are also
loaded with soluble fiber, which may help reduce blood pressure and cholesterol
levels, both of which are risk factors for heart disease .
Contains
cancer-fighting compounds
Apples contain
several compounds that may help prevent cancer formation, including
antioxidants and flavonoids.
According to
one review of 41 studies, consuming a higher amount of apples was associated
with a decreased risk of developing lung cancer.
Another study
observed similar findings, reporting that eating more apples was tied to a
lower risk of colorectal cancer .
Other research
suggests that a diet rich in fruits and vegetables could protect
against cancer of the stomach, colon, lungs, oral cavity, and esophagus.
However, more
research is needed to evaluate the potential anticancer effects of apples and
determine whether other factors may be involved.
Other health
benefits
Apples have
also been linked to several other health benefits that could help
keep the doctor away:
- Support weight loss. Due to their fiber content, apples have
been shown to promote feelings of fullness, decrease calorie intake, and
increase weight loss .
- Improve bone health. Human, animal, and test-tube studies have found
that eating a higher amount of fruit could be associated with increased
bone mineral density and a lower risk of osteoporosis .
- Promote brain function. Animal studies suggest that eating apples could
help reduce oxidative stress, prevent mental decline, and slow signs of
aging .
- Protect against asthma. Studies show that an increased intake of
apples may be linked to a lower risk of asthma .
- Reduce the risk of diabetes. According to one large review, eating one
apple per day was tied to a 28% lower risk of developing type 2 diabetes,
compared with not eating any apples at all .
Potential downsides
Eating an apple
every day is unlikely to harm your health.
However, it’s possible
to have too much of a good thing, and eating multiple apples each day may cause
several adverse side effects.
In particular,
rapidly increasing your intake of fiber over a short period of time can cause
symptoms like gas, bloating, and stomach pain .
Like other
fruits, apples also contain a good chunk of carbs in each serving .
While this is
not a problem for most people, those following a low carb or ketogenic
diet may need to moderate their intake.
Other healthy
options
Rich in
vitamins, minerals, and antioxidants, apples are an excellent addition to the
diet and may offer several health benefits.
However, many
fruits and vegetables offer a similar set of nutrients and can be equally
beneficial for health.
Plus,
incorporating a variety of other fruits and vegetables into your routine can
add more flavor and nutritional value to your diet.
Here are a few
other fruits and vegetables that you can swap in for apples from time to time:
- bananas
- blueberries
- broccoli
- carrots
- cauliflower
- grapefruit
- kale
- mango
- peaches
- pears
- pineapples
- raspberries
- spinach
- strawberries
- tomatoes
The bottom line
Although eating
more apples may not literally be associated with fewer visits to the doctor,
apples are rich in nutrients and offer several benefits for disease prevention
and long-term health.
In addition to
apples, many other fruits and vegetables provide a similar set of nutrients and
health benefits.
For best
results, enjoy a variety of fruits and vegetables as part of a
nutritious, well-rounded diet.