Who is unfamiliar with the old proverb; “An apple a day keeps the doctor away”?
And boy! Who doesn’t love this tasty fruit? From Gala to Fuji and Braeburn, apples are everyone’s ‘apple of the eye’. Aren’t they? Stats show that in America, Apples are the second most favorite fruit.
They’re not only juicy and yummy, but their red color makes them attractive to babies and the elderly too.
However, being the ‘forbidden fruit’ and ‘the fairest’, apple age all the way back to earth’s birth. You’ll find them present in most historical events. From snow white’s fairytale to ancient western art as well. Even the discovery of gravity by Newton is credited to this red fruit. Hence, Apples have indeed been famous from long ago!
So is the maxim related to apples ancient as well. It was formerly phrased as;
“eat an apple before going to bed, and you’ll keep the doctor from earning his bread.”
Since the ‘apple a day’ aphorism was first coined in the the1860s. It’s historical validity can be a bit doubtful.
However, we should honor the experience and wisdom of our ancestors and believe their sayings. But, one should experiment himself to find out the truth.
In this article you’ll discover; just how much truth and benefits are in the aged adage, “an apple a day keeps the doctor away”.
Is “An apple a day”, Really True?
According to a study conducted in 2015, there was no relation found between daily apple consumption and physician visits.
However, Apple eaters were found to be using lesser prescribed medications than non-apple eaters.
Therefore there was no association found between daily apple eating and the minimum need to visit the doctor.
Nonetheless, apples are unquestionably very nutritious and healthy. Whether eaten as a whole or cooked or baked or even in salsa and salads, apples provide many benefits to our health. And customary consumption of this rosy red fruit has astounding effects on our lifestyles.
Health Richness In Apples
The blushing fruits are found to be rich in many nutrients that provide several health benefits to us.
NUTRIENTS IN A WHOLE APPLE
A medium-sized apple of approximately 180 grams contains the following nutrients:
- Carbs: 25grams
- Fiber: 4grams
- 95 Calories
- Vitamin C: 14% of the Reference Daily Intake (RDI)
- Vitamin K: 5% of the RDI
- Potassium: 6% of the RDI
Apples also contain 2-4% RDI of manganese, copper, and vitamins A, B1, B2, B6, and vitamin E as well.
The skin of the Apple should not be peeled, as it is rich in polyphenols and fibers, which are a lot beneficial for our health. The apple peel contains two-thirds (2/3) of its antioxidants, so it’s best to eat them whole.
1. Aid In Weight Loss
An apple a day can help you in losing weight and fighting obesity. Apples are basically 85%water and contain high fiber. This makes them more filling and contents your appetite for longer.
A study was carried out among people who ate an apple before a meal and those who took apple sauce or juice or no apples at all. The result was apple eaters consumed 200 lesser calories than those who didn’t.
Apples are energy-dense since they are high in fiber.
2. Help Heart Health
Eating apples can lower your risk of getting heart disease.
Since this fleshy fruit contains soluble fiber and polyphenols, which act as antioxidants. One of these polyphenols is flavonoid epicatechin which is found to lower the risk of getting a stroke by 20%.
Hence, apples are found to decrease cholesterol levels and control blood pressure as well.
3. Work To Prevent Diabetes
Scientists did an analysis that proved that daily apple consumption reduced the risk of getting diabetes type 2 by 28%. Similar protective effects were found in people who ate few apples a week.
One theory is; that the polyphenols in apples may protect the tissues of beta cells in our pancreas from getting damaged. The pancreas’ job is to manufacture insulin. The deficiency of insulin causes diabetes type 2. Hence protection of the pancreas results in a reduction of the risk of getting diabetes.
4. Protect From Cancer
Eating an apple a day has been linked to decrease the chances of getting cancer.
Hence, a study performed on women found that women who ate an apple a day were not likely to die from cancer. Apples are potential cancer protectors.
Nonetheless, it is possible that the antioxidant and anti-inflammatory effects of apples can help prevent cancer.
5. Protect From Asthma
Asthma is a grave respiratory disease. Apples are found to defend a person’s immunity and prevent asthma. Nevertheless, the flavonoid quercetin in apples is responsible to strengthen the immune system and fight against allergic reactions.
Researchers conducted a wide study of 6800 women to find the association between apple consumption and asthma prevention. Apple-eaters were found to be 10% less likely to get this condition.
6. Strengthen Your Bones
Fruits are popular for strengthening one’s bone density and hence, promoting bone health as well.
Apples are more potentially primarily bone health protectors because of their compounds. The antioxidants and anti-inflammatory compounds of apples positively affect bone health.
One study showed, “Women who had apples in their daily diet lose less calcium than those who didn’t.”
7. Retain Your Brain
A nutritionist would always recommend eating the apple as a whole to get the most benefit out of it.
Apples are best to eat raw and with its peal. But, Apple juice is found to improve and retain one’s brain health.
Apple juice is able to retain the mental decline that comes with age. Furthermore, they can strengthen your memory and prevent Alzheimer’s disease.
Apple juice enhances your brain’s health and functions.
OTHER BENEFITS OF APPLES
Besides being rich in nutrients, apples also help in household hacks:
- They are used in whitening teeth.
- Apples release ethylene gas. Thus, they can accelerate the ripening of other fruits.
- Substances of Apples may help fight cancer.
- Applying mashed apple mixture is found to keep the skin young.
- A slice of Apple put in a loaf of bread can prevent it from getting stale.