Eat one apple every day

Here’s What Actually Happens When You Eat An Apple Every Day

Apples are one of America’s favorite fruits, and it’s not hard to see why. Red or green, apples are nutritional powerhouses (and they’re even better if you choose organic). According to the Harvard School of Public Health, eating apples has been proven to help with everything from weight loss to heart health. Since they’re easy to toss in your bag and eat on-the-go, apples have earned their place as one of the most convenient healthy snacks.

The average American eats nearly 17 pounds of apples per year (via Statista), and sliced apples are even served at fast food restaurants like McDonald’s. But what happens to your health when you eat an apple every day? Does an apple’s sweetness hide a poisonous secret? (Spoiler: Nope, eating an apple a day is good for you.)

Apples boost your head-to-toe health

Apples and oranges might be different, but they’re both great sources of vitamin C. Per Self’s Nutrition Data, a medium apple provides 14 percent of the recommended daily use of vitamin C, as well as six percent of your recommended potassium. Apples are jam-packed with flavonoids, naturally occurring chemicals with antioxidant and anti-inflammatory effects (via the Harvard School of Public Health.) And because apples are 85 percent water, they’re hydrating as well as filling, according to Nola.com.

Apples are also a great source of fiber, with 4.4 grams of fiber in every medium-sized fruit. According to the Mayo Clinic, high fiber diets do more than regulate your digestive system; they can also lower cholesterol, help control blood sugar levels, and reduce the risk of cardiovascular disease and cancers. Plus, roughly 20 percent of an apple’s fruit consists of pectin, which has been linked to lower cholesterol (via Healthline.) That makes a daily apple a sweet part of a high fiber nutrition plan.

Apples help with good gut bacteria

Eating apples is great for your gut health. Per Washington State University, a study showed that the non-digestible compounds in apples contribute to the growth of healthy bacteria. Having healthy gut bacteria helps ward off viruses and other harmful bacteria (via University of California, Davis Health.) Adding apples to your diet can have a major effect on your overall gut health, too. According to food scientist Giuliana Noratto, «Obese people have an out-of-balance gut. So changing our gut bacteria via what we eat, making it similar to that of a lean person, could help prevent weight gain.» (via Fox News)

While there are hundreds of apple varieties, one kind of apple provides the most gut health benefits: the humble Granny Smith. Granny Smiths outperformed Fuji, Gala, McIntosh, and other popular varieties when it came to the concentration of fiber and low level of carbohydrates. That doesn’t mean you have to bump red apples off the table. Nutritionist Fiona Tuck told the Huffington Post that while green apples slightly outperform with fiber, red apples have slightly more antioxidants. Bottom line: Any color of apple will be beneficial for your health.

You can actually eat more than one apple a day

When it comes to apples, it’s hard to get too much of a good thing. Nutritionist Leslie Beck told The Globe and Mail that eating an apple a day is perfectly safe and won’t add too much sugar to your diet. Beck suggests aiming to consume two to three servings of fruit every day. That means, while eating one apple a day has plenty of benefits, it’s safe to eat even more. The United Kingdom National Health Service reported that eating two apples per day can help cut cholesterol levels by four percent.

Craving a third apple? One study in the journal Nutrition showed that eating three apples (or pears) per day helped overweight women lose weight. While it might be safe to eat even more apples, there are some downsides. LiveStrong notes that eating too much fiber can cause bloating, and despite their low calorie count, too many apples can help you pack on the pounds. Still, an apple or two a day has more benefits than drawbacks. And while it won’t necessarily keep the doctor away, eating an apple a day might keep another medical professional at bay: the pharmacist. According to a JAMA study, daily apple eaters tend to take fewer prescription medicines.

Apple juice doesn’t provide the same benefits

Sweet, tart apple juice tastes delicious, whether it’s added to a green juice or sipped by itself. Unfortunately, apple juice strips away most of the nutritional benefits of just eating an apple. According to Healthline, apple juice is high in sugar and low in fiber. Not only does that mean missing out on fiber’s benefits for your digestive system, it means apple juice will leave you feeling hungry sooner than if you ate an apple instead. When you do drink apple juice, try to pair it with a protein. One study showed that eating peanut butter alongside a breakfast with apple juice reduces the magnitude of blood sugar spikes.

To get maximum health benefits from an apple, put your peeler away! Apple skin is responsible for most of the fiber and nutrients in apples, according to the Harvard School of Public Health. Peeling an apple more than halves the amount of fiber in the fruit (via Huffington Post.) If you’re really hardcore, an apple’s core will provide additional nutritional benefits. According to Today, apple cores contain more healthy bacteria than just the apple flesh. But however you eat an apple, your body will be glad you did.

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An Apple a Day Keeps The Doctor Away

Meaning:

The phrase ‘an apple a day keeps the doctor away‘ means that eating an apple (or fruits and vegetables in general, basically, foods that are good for you) can improve one’s health and thus keep the doctor away.

To put it another way, a person who eats healthy probably won’t need to go to the doctor as often as someone who is eats poorly and is thus unhealthy.

Example: Ashley has a friend who rarely gets sick, and when she does, she handles it well. So Ashley asked her: “How are you so healthy?”

“Well,” her friend said, “as the saying goes, an apple a day keeps the doctor away. I drink plenty of water, I eat fruits and vegetables during the week, and I make sure to get enough sleep.”

Synonyms / Similar Phrases:

No similar or related phrases.

The Origin Of ‘An Apple a Day Keeps The Doctor Away’

The origin of this saying is believed to be from Wales, a country in Great Britain. There is an earlier form of this expression that goes: “Eat an apple on going to bed, and you’ll keep the doctor from earning his bread.” The first known appearance of this earlier form is from a publication known as Notes and Queries from the year 1866:

“Eat an apple on going to bed, and you’ll keep the doctor from earning his bread.”

The later version (an apple a day keeps the doctor away) that’s commonly used today looks like it took hold sometime during the early 20th century. I say this because that’s the earliest I could find it in print. For example, the later version appears in The Country Gentleman, 1913:

“An apple a day keeps the doctor away.”

So in summary, this phrase is at least 153 years old.

Does An Apple a Day Really Keep The Doctor Away?

This phrase is a common one, and when some people hear it, they might wonder: Does eating an apple a day keep the doctor away forever? Well, no it doesn’t. While eating an apple every day can have health benefits (apples are a good source of fiber, for example), a person can still run into health problems even if they are eating healthy. Indeed, an apple every day does not make one immune to sickness.

Basically, the phrase is not meant to be taken literally. The idea this proverb is expressing is that eating healthier can help to keep the doctor away.

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7 Wonderful Reasons to Eat Apples Every Single Day

Apples are full of health benefits and additionally, they have an amazingly delicious flavor. You can put this fruit in your cart year-round at any grocery store since they are quite available. Some prefer green apples, while others like red or yellow ones. Make your own choice and have a look at some wonderful reasons to eat apples every single day!

Table of contents:

1. Apples contain loads of fiber

“An apple a day keeps the doctor away” is an old and true proverb. I think everyone has heard of it. These words are true mostly because apples contain a lot of fiber, which helps us regulate our digestion. But there are many other benefits of fiber!

One apple can stave off your hunger and keep you from eating that candy bar between your meals. Since apples are an excellent appetite controller, they help keep your weight healthy and that means you won’t have to visit your doctor so often!

2. Apples protect your heart

One of the best reasons to eat apples every single day is because they protect your heart. As I mentioned above, apples are rich in fiber that helps control your cholesterol, therefore helps protect against heart disease. Moreover, apples help control plaque buildup in your arteries, which lowers your chances of having a heart attack. Since heart disease is the leading cause of death for women, it’s strongly recommended to eat apples every day.

3. Apples are high in antioxidants

I think many of us have already heard a lot about free radical damage, which can be fought by antioxidants. In fact, all types of fruit and vegetables contain antioxidants, but apples are so good for our skin and health, and they offer all kinds of disease prevention. Quercetin is the most remarkable antioxidant, which keeps you healthy by giving your immune system a boost.

4. Apples protect your eyes

Remember I said about a huge amount of antioxidants in apples? Antioxidants offer eye health benefits and even prevent cataracts. You may not have this disease now, but eating your daily dose of apples when you are young means you don’t have to cope with cataracts in the future.

5. Apples are very low in calories

If you are trying to lose weight, apples are a wonderful snack, as they are low in calories. Apples can help you drop those unwanted pounds and can even help curb your sweet tooth. You really increase your chance of success when you eat an apple instead of those candies or chips when you are hungry. It is one more reason to eat apples every single day.

6. Apples help keep your liver healthy

Many people think about their health and the ways to maintain it. Nowadays a lot of people have problems with the liver. They often opt for different detox diets. When your liver is healthy, it is able to remove harmful toxins from your body without taking any strange powders or drinks, and apples can help in this process as well as give you good taste and texture. Plus, you will lose some weight.

7. Make your workout easier

Apples aren’t going to make you able to work out if you haven’t done so for a while. But, they will help make oxygen much more accessible to your lungs and that will improve your endurance. One apple can make your next exercise much easier to finish. I just cannot think of anything better than apples!

You all can have your own preference for different variety of apples. But all of them are rather useful for our health, body, hair, and skin. Adding this fruit to your diet can make you feel and look better. Do you like apples? Do you eat them every day? Why? Please comment below and thanks for reading!

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What Happens To Your Body When You Eat an Apple Every Day

Fun fact: the first recorded use of the phrase «an apple a day keeps the doctor away» dates back to the 1860s, when it actually originated as «eat an apple on going to bed, and you’ll keep the doctor from earning his bread.» (We think the modern version is a bit snappier.) Eating a variety of foods is a hallmark of healthy eating, but apples really are worth eating every day. From Granny Smiths to Pink Ladies, you certainly have your choice of varieties, all of which boast tons of health-promoting nutrients.

Here’s what happens when you eat an apple every day, and for even more healthy tips, check out our list of The 7 Healthiest Foods to Eat Right Now.

You’ll have a healthier gut.

Apples are full of one nutrient most people don’t get enough of—fiber. With 5 grams per medium fruit, a single apple knocks out 20% of your daily target of 25 grams. Not only does fiber smooth your digestion and prevent constipation, it promotes a healthier microbiome (aka the good bacteria in your gut). Much of apples’ fiber comes from pectin, which produces an acid called butyrate. This acid is especially known for feeding beneficial gut flora. Learn other ways to eat right for gut health with our handy guide.

You might lose weight.

Could an apple a day keep excess pounds at bay, too? Possibly. According to a 2018 review of multiple studies on both humans and animals, eating apples was associated with a lower weight. In the five human studies analyzed, four to 12 weeks of consuming 240 to 720 milligrams of apple or apple juice per day were effective for weight loss. How many apples is that, exactly? Not that many! One large apple is about 240 grams.

If you need further inspiration, get your apple on with these 25 delicious recipes!

You’ll curb inflammation.

Systemic inflammation is a driving factor behind a host of chronic diseases—so we’d all do well to reduce it as much as possible. Eating an apple every day may help! This fruit is rich in an antioxidant called quercetin, which research shows tames inflammation in the body. Meanwhile, additional antioxidants like catechin and vitamin C join the mix to reduce oxidative damage in your cells. Check out our list of other foods that fight inflammation.

You may lower your risk of diabetes.

Since diabetes is a blood sugar disorder, you may not think fruits have a place in diabetes prevention. But with their high fiber and antioxidant content, eating an apple every day can actually have a positive effect on blood sugar management. A 2013 study found that greater consumption of apples, among a handful of other fruits, was associated with a reduced risk of developing Type 2 diabetes.

You’ll boost your immunity.

Oranges typically get the glory for being a high-vitamin C fruit, but apples deserve credit for this micronutrient, too. One medium raw apple contains 14% of your daily vitamin C needs. Getting enough vitamin C keeps your immune system functioning properly, as its antioxidant properties protect against pathogens and reduce oxidative stress. Deficiencies of this critical vitamin have been linked to higher susceptibility to infections.

Of common grocery store varieties, Granny Smiths contain the highest amount of vitamin C at 12 milligrams per 100 grams of fruit. Or, if you’re really looking to boost your C, seek out rarer varieties like Sturmer Pippin, Calville Blanc, or Baldwin apples, which contain up to 40 milligrams per 100 grams.

You’ll reduce your risk of death from any cause.

Who wouldn’t want to dial back the risk of death by any cause? A 2016 study that followed older women for 15 years found that those who ate more apples were less likely to die from any health condition. Specifically, the women in the study had lower risk of death from heart disease and cancer. Sounds like reason enough to grab a Gala and get munching!

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