It is a well known phrase, ‘an apple a day keeps the doctor away.’ In this article, we will discuss if this phrase is a fact or fiction. Apple is a healthy fruit with a good taste as well. However, eating an apple daily is not linked to fewer hospital visits in any way. Following are some important points to put light on this phrase:

 

Benefits of Apples:

Apples, being both yummy and nutritious at the same time are everyone’s favorite. Eating apples is associated with a huge number of health benefits listed below: 

• Nutrition: this fruit is packed with vitamins, minerals, fibers, antioxidants, and whatnot. An apple of average size has the following nutrients in it [1]:

1. Total calories: 95
2. 25 grams carbs
3. 4.5 grams of fibers
4. Vitamin C: 9% of the Daily Value
5. Potassium: 4% of the Daily value
6. Vitamin K: 3% of the Daily value
7. Copper: 5% of the Daily value
8. Multiple antioxidants

 

• Anti-cancer properties: anti-oxidants and flavonoids in apples are found to protect against cancer. These compounds decrease the chances of developing certain types of cancer, specifically lung cancer [2].
• Cardiac health: eating apples improves your heart health. Apart from heart diseases, apples decrease the chances of developing certain other chronic diseases. This benefit is associated with the high nutrient content of apples. The soluble fiber in this fruit is good for lowering cholesterol [3].
• Supports immune system: apples are good for our immune system. They strengthen our immunity.
• Improves bone health: making apples a part of your daily meals increases your bone density and also reduces the chances of developing osteoporosis.
• Help with weight loss: rich fiber content of this fruit makes us feel fuller for a longer period of time suppressing the need to eat more. In this way, apples help with weight loss.
• Lowers asthma risk: a number of studies have been conducted on this topic. These studies state that eating apples daily reduces the risk of asthma [4].  Apples are rich in certain compounds that prevent asthma.
• Improves brain health: as per studies, eating apples is linked with decreased oxidative stress. Also, apples slow down aging and decline of mental health [5].
• Prebiotic effects: apples possess some prebiotic effects; therefore, they are good for gut micro-organisms.
• Reduce diabetes risk: apples reduces the risk of developing type 2 diabetes mellitus. Antioxidants in apples prevent pancreatic cell damage which in turn prevents diabetes.

 

 

Potential Harmful Effects of Eating Apples Daily:

There is a lot to the saying ‘excess of everything is bad.’ Apple is unlikely to cause any fatal harmful effects. However, being rich in fiber content, it may cause bloating, gas, stomach pain, etc. Apart from this, there is no associated risk of eating an apple daily.

 

References:

1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/786631/nutrients
2. https://pubmed.ncbi.nlm.nih.gov/27000627/
3. https://pubmed.ncbi.nlm.nih.gov/19335713/
4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3183591/
5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3183591/

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