The Saying an Apple a Day Keeps the Doctor Away , Is it a fact ?

The Saying an Apple a Day Keeps the Doctor Away , Is it a fact ?

“An apple a day keeps the doctor away.”

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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 (Trusted SourceTrusted Source).

This article takes a closer look at whether eating an apple a day can truly help keep the doctor away.

Plates with apples

 

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 (2Trusted Source):

  • 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 (3Trusted Source).

Apples are also a great source of antioxidants like quercetin, caffeic acid, and epicatechin (4Trusted Source).

Supports heart health

Studies show that eating more apples could be associated with a lower risk of several chronic conditions, including heart disease (5Trusted Source).

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 (6Trusted Source).

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 (7Trusted Source8Trusted Source).

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 (9Trusted Source).

Contains cancer-fighting compounds

Apples contain several compounds that may help prevent cancer formation, including antioxidants and flavonoids (10Trusted Source).

According to one review of 41 studies, consuming a higher amount of apples was associated with a decreased risk of developing lung cancer (11Trusted Source).

Another study observed similar findings, reporting that eating more apples was tied to a lower risk of colorectal cancer (12Trusted Source).

Other research suggests that a diet rich in fruits and vegetables could protect against cancer of the stomach, colon, lungs, oral cavity, and esophagus (13Trusted Source).

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 
 

John Jay

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