An apple a day alone won’t save you a trip to the doctor, but it may be a good start toward better health. The phrase “An apple a day keeps the doctor away” comes from an old Welsh saying that encouraged eating apples at bedtime to ward off illness. While they’re not quite the medical miracle the saying makes them sound like, apples do have many health benefits.
Apples contain soluble fiber that can help lower low-density lipoprotein (LDL) cholesterol levels. LDL is considered the “bad” cholesterol since high levels can lead to plaque buildup in your arteries, which can cause heart issues.
Apples also have polyphenols, which are plant compounds that may help reduce the risk of cardiovascular disease.
Despite their natural sweetness, apples have a low glycemic index, meaning they don’t cause big spikes in blood sugar. The fiber in apples slows down how quickly sugar is absorbed, helping to keep your levels steady.
The polyphenols in apples may also help your body use insulin more effectively.
Polyphenols and vitamin C in apples act as antioxidants. These substances help protect cells from oxidative stress, which is linked to chronic conditions like heart disease and cancer. Eating apples regularly may help your body boost its natural defenses against cell damage.
Chronic inflammation is at the root of many serious health problems. Quercetin, a type of polyphenol in apples, helps lower levels of substances that trigger chronic inflammation and calm the body’s immune response. Over time, this may help reduce your risk of conditions linked to long-term inflammation, such as arthritis and high blood pressure.
Apples have pectin, a substance that acts as a natural thickener. Pectin feeds the good bacteria in your gut and helps them thrive. These friendly bacteria support digestion, help reduce inflammation, and keep your gut healthy. A healthier gut helps maintain a strong immune system and may even influence your mood and mental well-being.
Because they’re high in water and fiber, apples can help you feel full longer. People who regularly eat apples tend to have better overall diet quality and lower obesity rates. This is especially true for children. Plus, the polyphenols in apples may help reduce visceral fat (a type of belly fat linked to metabolic problems).
While apples aren’t a guaranteed protection against cancer, including them in your diet may help lower your risk of certain types of cancer. Regular apple consumption has been linked to a reduced risk of breast, lung, and colorectal cancer. Polyphenols may help stop abnormal cells from multiplying and trigger the death of damaged cells.
As you get older, your brain becomes more vulnerable to oxidative stress, which is linked to memory problems and dementia. The antioxidants in apples, especially phloretin, may help protect brain cells from this damage and reduce inflammation that can lead to cognitive decline.
For most people, apples are a healthful choice. But there are a few cases where it’s worth checking with a doctor first:
- If you have gout or high uric acid levels, the fructose in apples may worsen symptoms.
- A medium apple contains about 25 grams of carbohydrates, which is something to consider if you’re on a low-carb or ketogenic diet.
- The fiber in apples can cause bloating or discomfort for some people with digestive issues and those who are on a low-fiber diet.
Whole apples are generally better than apple juice, which generally lacks fiber and can raise blood sugar more quickly.
