Everyone is familiar with the expression, “An apple a day, keeps the doctor away.” The phrase came into existence in 1913, based on a Pembrokeshire proverb that originated in 1866. The original quote published by Notes and Queries magazine was’ “Eat an apple on going to bed, and you’ll keep the doctor from earning his bread.”
It has a very literal meaning. There are research that suggests that eating apples does not actually mean lesser doctor visits. However, adding it as a part of your everyday diet improves health.
Health benefits of Apples
1. Rich in Antioxidants
Apples are associated with various long-term health benefits. Apples are rich in antioxidants that protect your cells against radical damage. This can be caused by factors such as UV rays, pollution, and even inflammation. This damage can result in heart disease, cancer, and other diseases.
2. High Nutrition Value
Apples are a load of nutrients. This includes fiber, vitamins, minerals, and best natural antioxidants.
One medium apple provides the following nutrients.
| Calories | 95gms |
| Carbs | 25gms |
| Fiber | 4.5gms |
| Sugar | 13gms (naturally occurring) |
| Vitamin C | 9% of Daily Value (DV) |
| Copper | 5% of DV |
| Potassium | 4% of DV |
| Vitamin K | 3% of DV |
Sugar occurs naturally, thus it can keep you awake in the morning. Apples contain no caffeine, but they are more effective as sugar provokes a similar response. Vitamins from apples are released throughout the body, making you feel more energetic throughout the day.
3. Supports heart health
As per studies, eating more apples lowers the risk of several chronic conditions, including heart diseases, and stroke. This is due to flavonoids found in apples, these compounds have shown to reduce inflammation, and protect the heart. Apples are also rich in soluble fiber. It helps to reduce blood pressure and cholesterol levels.
4. Contains Cancer-fighting Compounds
Apples contain compounds that may help prevent cancerous cell formation. According to studies, consuming a higher number of apples could reduce the risk of developing lung cancer. A diet rich in fruits and vegetables is very likely to protect the body against cancers of the stomach, colon, lungs, oral cavity, and esophagus.
5. Supports Healthy Digestive System
The fiber found in apples known as Pectin is a soluble fiber that supports a healthy digestive system. It can bind cholesterol and toxins in the body and eliminate them from your system. Pectin also provides relief from constipation and diarrhea.
6. Other health benefits
There are other health benefits associated with apples that might keep the doctor away.
- Weight Management: Apples promote a feeling of fullness, due to high fiber content. This in return decreases the calorie intake resulting in weight loss.
- Improved bone health: There are studies that suggest that eating a major amount of fruits can increase bone mineral density, thus a lower risk of osteoporosis.
- Promotes Brain Function: Eating apples reduces oxidative stress, prevents mental decline, and even slows aging signs.
- Protects against Asthma: Studies suggest the increased intake of apples lowers the risk of asthma.
- Reduce the risk of diabetes: Eating an apple every day reduces the risk of developing type 2 diabetes by 28% compared to not eating apples at all. The reason being low on the glycaemic index. This along with high flavonoid content improve insulin sensitivity that could prevent diabetes.
Do apples keep the doctor away?
Apples don’t keep the doctors away all by themselves. However, if included as a part of a well-balanced diet, they have great nutritional value. The fruit can assist in several areas of body functions. So, it is great to have an apple each day. Take the fruit along with the skin. Apple skin contains quercetin. It is a type of plant pigment flavonoid that boosts the immune system.