You heard the familiar expression” An apple a day, keeps the doctor away” This phrase was first coined in 1913. It was based on the Pembrokeshire proverb that originated in 1860. Notes and queries magazine was first to publish the original quote “Eat an apple on going to the bed, keep the doctor away from earning his bread” Later researches have shown eating more apple do not link with a fewer visit to the doctor but apple leave several beneficial impacts on health. This article takes a closer look, an apple a day keeps the doctor away is fiction or fact?
Health Benefits of Apple
Apples have been associated with a large number of benefits that could help to promote long term health.
Apples load with important nutrients including fiber, minerals, vitamins, and antioxidants.
One medium apple contains;
- Carbs:25 grams
- Copper:5% of the DV
- Vitamin C:9% of the DV
- Potassium:4% of the DV
- Vitamin K:3% of the DV
Vitamin C acts as an antioxidant and eliminates toxic compounds in the body. It removes free radicals that can cause diseases. Apples are also a great source of antioxidants such as caffeic acid, quercetin, epicatechin.
Supports Heart Health
Researches show that eating helps lowers the risk of chronic diseases such as heart attacks.
One study in 20,000 adults found that consuming a higher amount of white-fleshed vegetables and fruits including apples was included to lower the risk of stroke.
This may be due to the presence of flavonoids found in apples. These compounds reduce inflammation and protect heart health. Apples load with soluble fibers.
They may reduce blood pressure and cholesterol level. Both factors attach to heart failure.
Contains Anti-cancerous Agents
Apples contain several compounds that may help prevent cancer formation. The compounds named antioxidant and flavonoids act as anti-cancerous agents.
According to a review of 41 studies, consuming a higher amount of apples associate with decreased risk of developing lung cancer.
Another study reveals that eating apples lowers the risk of colorectal cancer. A healthy diet full of fruits and vegetables prevents cancer of the colon, lungs, stomach, oral cavity, and esophagus.
However, more researches need to evaluate the potential anti-cancerous effects of apples and determine whether another factor may play a role.
Other Health Benefits of Apple
Apples link to several health benefits that keep the doctor away.
Support Weight Loss: Due to rich fiber content, apple increases, fullness decreases calorie intake and increases weight loss.
Improve Bone Health: Human, animal, and test-tube studies have found that eating fruits leads to higher bone mineral density as well as reduces the risk of osteoporosis.
Promote Brain Function: Eating apples also reduces oxidative stress, slower the signs of aging, and prevents mental decline.
Protect Against Asthma: Studies showed increased intake of an apple protects against asthma.
Reduces the risk of diabetes: According to mega review, eating an apple a day lowers the risk of type 2 diabetes up to 28% as compared to not eating an apple at all.
Eating apples are unlikely to develop any diseases or discomforts. However, excess of everything is bad. Eating apples may cause stomach discomforts, bloating, or stomach pain.
Apples also have a good chunk of fiber in each serving. People who are taking a ketogenic diet or fewer carbs can maintain their nutritional value with apples.
Other Healthy Options beside Apple
Apples enrich with vitamins, minerals, and anti-oxidants. They are an excellent addition to the diet and offer several health benefits.
Many fruits and vegetables offer a similar set of nutrients and can be equally beneficial for health. Besides it, adding more vegetables and fruits can add more flavor and diversity of nutrients. Here are some fruits and vegetables that you should add from time to time.
Although eating more apples may not be link with fewer visits to doctors. Apples are rich in nutrients. They offer several benefits from the disease. Hence excess of everything is bad. Apples are rich in fiber and cause bloating and stomach pain. Many other vegetables and fruits offer the same set of nutrients. You can consume them alternatively.