- Advantages for Health
- Incredibly nourishing
- Promotes heart health
- Contains anti-cancer compounds
- Other health advantages
- Potential drawbacks
You’ve probably heard the saying, “An apple a day keeps the doctor away.”
While who first used the phrase in 1913, it was based on an 1866 Pembrokeshire proverb.
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
In addition, Apples have been linked to several health benefits that may help promote long-term health.
Apples are high in nutrients such as fiber, vitamins, minerals, and antioxidants.
One medium apple contains the following nutrients:
Carbohydrates: 25 g
4.5 grams of fiber
9 percent of the Daily Value(DV) for Vitamin C
Copper accounts for 5% of the DV.
Potassium: 4% of the daily value
Vitamin K: 3% of the daily value
Vitamin C, in particular, acts as an antioxidant, neutralizing 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
According to research, eating more apples may be linked to a lower risk of several chronic conditions, including heart disease.
Also, 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.
Who could be due to flavonoids in apples, which have been shown to reduce inflammation and protect heart health?
Apples are also high in soluble fiber, which may help lower blood pressure and cholesterol levels, two risk factors for heart disease.
Contains anti-cancer compounds
Apples also 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.
As per other research, a diet high in fruits and vegetables may protect against cancers of the stomach, colon, lungs, oral cavity, and esophagus.
However, more research is needed to assess the potential anti-cancer effects of apples and determine whether other factors may be at play.
Other health advantages
Apples have also been linked to several other health benefits that may help you avoid the doctor:
Help with weight loss.
Apples have been shown to promote fullness, decrease calorie intake, and increase weight loss due to their fiber 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.
Improves brain function.
According to animal studies, eating apples may help reduce oxidative stress, prevent mental decline, and slow the signs of .aging.
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.
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 several negative side effects.
Rapidly increasing your fiber intake in a short period, in particular, can cause symptoms such as gas, bloating, and stomach pain.
Moreover, 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 daily, on the other hand, may contribute to digestive issues.