You’ve always heard the saying, “An apple a day holds the doctor away.” Although the expression was first used in 1913, it is based on an 1866 Pembrokeshire proverb. In fact, Notes and Queries was the first to print the initial quote: “Eat an apple before going to bed, and you can keep the doctor from earning bread.”

While evidence suggests that consuming more apples is not correlated with fewer medical visits, including apples in your diet can help improve certain facets of your health. This essay investigates whether eating an apple a day will really help keep a doctor away.

Health benefits

Apples have been linked to a variety of health benefits that may potentially improve long-term health.

Very nutritious

Apples are high in nutrients such as fiber, vitamins, minerals, and antioxidants. The following nutrients are found in one medium apple:

Calories: 95

Carbs: 25 grams

Fiber: 4.5 grams

Vitamin C: 9% of the Daily Value (DV)

Copper: 5% of the daily value

Potassium: 4% of the daily value

Vitamin K: 3% of the daily value

Vitamin C, in fact, functions as an antioxidant, neutralizing toxic substances known as free radicals and preventing disease. Apples are also high in antioxidants such as quercetin, caffeic acid, and epicatechin.

Supports heart health

Consuming more apples has been attributed to a lower incidence of multiple cardiovascular illnesses, including heart disease, according to research. In reality, one survey of over 20,000 adults discovered that eating more fruits and vegetables with white flesh, such as apples, was associated with a lower risk of stroke. This may be because apples contain flavonoids, which have been found to suppress inflammation and protect heart health. Apples are also high in soluble fiber, which can aid in the reduction of blood pressure and cholesterol levels, all of which are risk factors for heart disease.

Contains cancer-fighting compounds

Apples include antioxidants and flavonoids, two substances that can help deter cancer development. An analysis of 41 studies found that eating more apples was associated with a reduced risk of lung cancer. Another research found similar findings, indicating that consuming more apples was linked to a lower risk of colon and rectal cancer. Other research indicates that a diet high in fruits and vegetables can protect against stomach, colon, lung, oral cavity, and esophageal cancer.

More study is required, however, to assess the possible anticancer effects of apples and ascertain whether other factors are involved.

Other health benefits

Apples have also been related to a number of other health advantages that will help you avoid the doctor:

Helping in weight loss. Apples have been found to encourage feelings of fullness, decrease caloric consumption, and improve weight loss due to their fiber content. Enhance your bone health. Eating more fruit has been linked to improved bone mineral density and a lower risk of osteoporosis in human, rodent, and test-tube tests.

Improve brain function. According to animal research, eating apples can help alleviate oxidative stress, avoid behavioral deterioration, and delay the symptoms of ageing.

Aids in the prevention of asthma. According to research, eating more apples can lower your risk of developing asthma.

lowering the chances of having diabetes A major study found that consuming one apple daily was associated with a 28% lower chance of developing type 2 diabetes as compared to not eating any apples at all.

Potential negatives

It is unlikely that eating an apple a day would affect your health.

However, there is such a thing as doing so much of a good thing, and eating many apples every day will result in a slew of negative side effects.

Increased fiber consumption in a brief amount of time, in particular, can cause symptoms such as gas, bloating, and stomach pain. Apples, and other fruits, have a high carbohydrate content per meal.

Although this isn’t a challenge for most people, those on a low-carb or ketogenic diet may need to limit their intake.

Other healthy options

Apples, which are high in vitamins, nutrients, and antioxidants, are a great addition to any diet and can have numerous health benefits. Many fruits and vegetables, on the other hand, have a similar range of nutrients and can be helpful to health.

Adding a number of other fruits and vegetables to your routine will also add taste and nutritious value to your diet. Here are several other fruits and vegetables that can be used in place of apples on occasion:

banana

Raspberries

Broccoli

carrots

Cauliflower

Grapefruit