We have all heard the phrase
“An Apple a day keeps the doctor away”
Wales, 1913
It originated in Wales in 1913. However, this was derived from a much earlier phrase. The original rhyme goes
“Eat an apple before retiring to bed and you’ll keep your doctor from earning his bread”
February 1866
Why does apple play a significant role in our health? Does it really keep the doctor away!? Read the blog till the end to find out.
Apples have always been considered a great fruit for weight loss and eventually help in the long-term betterment of our health.
Why eat apples?
- Nutrient-dense fruit: Apples are nutritious and are a great source of fiber, minerals, vitamins (especially vitamin C), and antioxidants. They (antioxidants) help combat diseases caused by excessive free radicals and eventually improve long-term health
- It is your heart’s friend: Flavonoids and antioxidants in the long run may help stall the growth of cancer.
- Aids in weight loss: Being a high-fiber fruit, it keeps you full for a long time resulting in a less calorie intake, thereby speeding up weight loss
- Good for your bones: Due to its antioxidant properties, it helps reduce oxidative stress and delay the aging process
- Reduced risk of Diabetes: Due to their high fiber content, they help prevent a sugar spike in the blood and help control insulin levels.
- Great source of polyphenols: they contain over 8000 polyphenols that play vital roles in promoting long-term health and reducing chronic diseases. Specifically, phloridzin, a polyphenol helps control blood glucose levels.
How should we eat them? Peeled, juiced or sauced (apple sauce)!?
Since most of the nutrients including polyphenols are present in the peel, it is recommended to consume the whole fruit with the peel rather than removing the peel or juicing it up.
Should you take this phrase in a literal sense?
No doubt apples are a great source of fiber and antioxidants. An interesting analysis from a team in the US wanted to check if the phrase was true. The results are surprising.
Only about 9 % of people out of a total of 8000 were eating one apple a day. Although the fact that these apple eaters had marginally fewer prescription medicines, the number of doctor visits was pretty much the same as non-eaters.
So, an apple a day could keep your pharmacist away!
So, what if one apple a day did not suffice? What about two or three apples a day? Excessive consumption of apples regularly could result in gas and bloating.
There is no scientific proof that eating apples regularly resulted in fewer doctor visits. It is as nutritious and healthy as its fellow fruits.
In hindsight, they do keep you away from the dentists. Apples help clean teeth due to their stimulation of alkaline saliva. The alkalinity helps neutralize the acids produced by adental plaque upon eating carbohydrates.
Why just apples? Why not mangoes, pineapples or bananas?
Why just apples? There are a variety of other fruits including bananas, pears, watermelon, pineapples, oranges, etc. that have a wide range of benefits when taken as a part of a balanced diet. Anthocyanin, a subclass of polyphenols is what gives the apples the characteristic red color. All fruits and veggies rich in anthocyanin(like strawberries, blackberries, and cherries) are involved in the improvement of heart health and the treatment of Alzheimer’s.
Coming to the question- why do apples top the other fruits? Back in the days when this phrase was used, apples needed no cooking or refrigeration for a week or so and buying apples was also pocket friendly. Considering the convenience, storage conditions, and cost, this phrase took birth.
Does this quote apply even now?
Apples are a great source of nutrients and help in our long-term health. But, so do other fruits. A balanced diet of all fruits and vegetables along with complex carbs and proteins would ensure the intake of all the nutrients present in them.
You don’t like apples? Fret not. You can always balance it up with your favorite fruits and veggies.
Happy eating!
Great read, short and crisp. Thanks for sharing.