An Apple a Day Keeps the Doctor Away — Is It Fact or Fiction?

Rachael Link MS RD writes:

"You likely know the familiar expression, "An apple a day keeps the doctor away."
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.

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

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 fibre, vitamins, minerals, and antioxidants

Supports heart health. Studies show that eating more apples could be associated with a lower risk of several chronic conditions, including heart disease.

Contains cancer-fighting compounds. Apples contain several compounds that may help prevent cancer formation, including antioxidants and flavonoids

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 fibre 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.

SUMMARY

Apples are highly nutritious and have been associated with several health benefits, including improved heart health and a reduced risk of certain types of cancer.

Potential downsides
Eating an apple every day is unlikely to harm your health.

However, it’s possible to have too much of a good thing, and eating multiple apples each day may cause several adverse side effects. In particular, rapidly increasing your intake of fibre over a short period of time can cause symptoms like gas, bloating, and stomach pain.

Like other fruits, apples also contain a good chunk of carbs in each serving. While this is not a problem for most people, those following a low carb or ketogenic diet may need to moderate their intake.

SUMMARY
Eating an apple every day is unlikely to negatively affect your health. However, eating excessive amounts of apples every day could contribute to digestive issues.

Other healthy options
Rich in vitamins, minerals, and antioxidants, apples are an excellent addition to the diet and may offer several health benefits.

However, many fruits and vegetables offer a similar set of nutrients and can be equally beneficial for health.

Plus, incorporating a variety of other fruits and vegetables into your routine can add more flavour and nutritional value to your diet.

Here are a few other fruits and vegetables that you can swap in for apples from time to time:
bananas, blueberries, broccoli, carrots, cauliflower,
grapefruit, kale, mango, peaches, pears, pineapples,
raspberries, spinach, strawberries, tomatoes"

If you are looking for lower carb fruits and berries, read more about the best and the worst here

If you are looking for lower carb vegetables, read more about the best and the worst here

"SUMMARY
Many fruits and vegetables offer a set of nutrients and health benefits that are similar to those of apples, and they can be enjoyed as part of a healthy, balanced diet.

The bottom line
Although eating more apples may not literally be associated with fewer visits to the doctor, apples are rich in nutrients and offer several benefits for disease prevention and long-term health.

In addition to apples, many other fruits and vegetables provide a similar set of nutrients and health benefits.

For best results, enjoy a variety of fruits and vegetables as part of a nutritious, well-rounded diet."

Above words taken from Rachael's article, see it in full with all relevant research links here

Some recipes using apples you may like

Baked Apples, low carb - see here

Apple Crumble, the lower carb way - see here

Apple Dump Cake, it's low carb, grain free, gluten free - see here

Pork, celeriac and apple bake - see here

Pork chops with apple, lime and mint butter - see here

We bring a variety of articles, studies etc. plus recent news/views and recipe ideas to this blog, we hope something for everyone to read and enjoy. Please note, not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter.

All the best Jan