Is An Apple A Day Actually Healthy? Expert Answers

We have heard the phrase ‘an apple a day keeps the doctor away’ a million times. This gives us the notion that the fruit is super healthy and can keep diseases at bay. But if we eat apples every single day, will it actually keep us from falling sick or visiting doctors?

To find the answer to this, the editorial team of Only My Health reached out to Dr Tushar Tayal, Associate Director, Internal Medicine, CK Birla Hospital Gurgaon. Let’s take a look at what he has to say.

An Apple a Day Keeps the Doctor Away: Fact or Fiction?

“The saying ‘an apple a day keeps the doctor away’ dates back to 1866 in Wales, originally phrased as ‘eat an apple on going to bed and you’ll keep the doctor from earning his bread.’
While not literally true, studies show regular apple consumption may lower the risk of heart disease, stroke, type 2 diabetes, and some cancers,” explains Dr Tayal.

Apples are known to be a healthy fruit which is packed with important nutrients like fiber, vitamins, minerals, and antioxidants.

One medium apple contains the following nutrients:

• 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

Many people have made apples a part of their daily diet. How beneficial is this? “Eating an apple daily can improve digestion, heart health, and immunity. Apples are rich in fiber (pectin) which helps maintain gut health and regulate blood sugar. They also provide vitamin C, antioxidants, and polyphenols that protect your cells from damage and inflammation,” says Dr Tayal.

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Health Benefits Of Apples

The fruit has a plethora of benefits. Dr Tayal shares, “Apples improve heart health by lowering bad cholesterol (LDL). Pectin acts as a prebiotic, feeding good gut bacteria, thus improving gut health. Fiber slows glucose absorption, keeping you full thus stabilizing sugar and weight. Vitamin C and antioxidants support immune defense and collagen production thus improving immunity and skin”.

On this note, let us take a look at some of the probable benefits of apples:

• Support in weight loss – Since apples are rich in fiber and water, it gives one the feeling of fullness.
• Good for the heart – Apples are linked to a lower risk of heart diseases. Research has shown that consuming 100-150 g/d of whole apples is linked to a lower chances of heart diseases and high blood pressure.
• Lower chance of diabetes – Apples have a high amount of polyphenol quercetin, which may be the reason behind this benefit.
• Promote gut health – The fruit has pectin, a type of fiber which functions as a prebiotic in our gut microbiome. This makes it healthy for our gut.
• Help prevent cancer – Apples have antioxidants in them, which is said to be beneficial in fighting against certain cancers such as lung and breast cancers.
• Help protect our brain – The fruit contains quercetin, which may help in protecting one’s brain from damage triggered by oxidative stress.

When asked which apples are the healthiest, Dr Tayal says, “Generally, green apples (like Granny Smith) have less sugar and more fiber, making them great for diabetics or weight control. Red apples (like Fuji or Red Delicious) are richer in antioxidants, especially anthocyanins.

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Do Apples Have Any Negatives?

Now that we know how healthy apples are, one must wonder whether they have any negatives or not. “Eating too many apples can cause bloating, gas, or diarrhea due to excess fiber. Apple juice or dried apples have high sugar and fewer nutrients than whole apples. Their seeds contain tiny amounts of cyanide compounds — safe in small numbers but best avoided in large amounts,” says Dr Tayal.

He adds that people with fructose intolerance or Irritable Bowel Syndrome (IBS) should avoid apples as they can cause bloating. “Also, people on low-fiber diets for certain gut conditions may take apples in moderation,” shares Dr Tayal.

The Final Word

The saying ‘an apple a day keeps the doctor away’ dates back to 1866. While not literally true, studies show regular apple consumption has a plethora of benefits like lowering the risk of heart disease, stroke, type 2 diabetes, and certain cancers.