Does Eating an Apple Every Day Really Keep the Doctor Away?

Apples are certainly popular—ranking among the top three fruits produced around the world. They are easy to store and transport, and as a result, are typically available year-round in the U.S. In this piece we’ll explore how apples may benefit health.

Source of:

1. Fiber, insoluble and solubl
2. Phytochemicals (quercetin, catechin, chlorogenic acid, anthocyanin)
3. Vitamin C

One serving, or one medium apple, provides about 95 calories, 0 gram fat, 1 gram protein, 25 grams carbohydrate, 19 grams sugar (naturally occurring), and 3 grams fiber.

Benefits of eating apples:

• 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.
• 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.

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 fiber over a short period of time can cause symptoms like gas, bloating, and stomach pain.

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 flavor 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, mango, peaches, pears, pineapples, raspberries, spinach, strawberries, tomatoes.

More information about apples: