Does an apple a day really keep the doctor away?

An apple a day alone won’t spare you a visit to the doctorbut it can be a good start towards better health. The expression “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 a medical miracle, the saying makes them sound like apples. have many health benefits.

Apples contain soluble fiber that may help lower low-density lipoprotein (LDL) cholesterol levels. LDL is considered the “bad” cholesterol because high levels can lead to plaque buildup in your arteries, which can cause heart problems.

Apples also contain polyphenols, 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 stable.

The polyphenols in apples may also help your body use insulin more efficiently.

The polyphenols and vitamin C contained in apples act as antioxidants. These substances help protect cells from oxidative stress, linked to chronic diseases such as heart disease and cancer. Eating apples regularly can help your body strengthen its natural defenses against cellular damage.

Chronic inflammation is the cause of many serious health problems. Quercetin, a type of polyphenol found in apples, helps reduce levels of substances that trigger chronic inflammation and calm the body’s immune response. Over time, this can help reduce the risk of diseases linked to long-term inflammation, such as arthritis and high blood pressure.

Apples contain pectin, a substance that acts as a natural thickener. Pectin feeds the good bacteria in your gut and helps them grow. These good bacteria aid digestion, help reduce inflammation and keep your gut healthy. A healthier gut helps maintain a strong immune system and can even influence your mood and mental well-being.

Because they are rich in water and fiber, apples can help you feel fuller for longer. People who eat apples regularly tend to have better overall diet quality and lower rates of obesity. This is especially true for children. Additionally, the polyphenols in apples may help reduce visceral fat (a type of abdominal fat linked to metabolic issues).

While the apples do not provide guaranteed protection against cancerincluding them in your diet may help reduce your risk of certain types of cancer. Regular consumption of apples has been linked to a reduced risk of breast, lung, and colorectal cancer. Polyphenols can help prevent abnormal cells from multiplying and trigger damaged cells to die.

As you age, your brain becomes more vulnerable to oxidative stress, linked to memory problems and dementia. The antioxidants in apples, particularly phloretin, may help protect brain cells from this damage and reduce inflammation that can lead to cognitive decline.

For most people, apples are a healthy choice. But there are a few cases in which it is worth consulting a doctor first:

• If you have gout or high uric acid levels, the fructose in apples may make symptoms worse.
• A medium apple contains about 25 grams of carbohydrates, which is something to consider if you’re following a low-carb or ketogenic diet.
• The fiber in apples may cause bloating or discomfort in some people with digestive problems and those on low-fiber diets.

Whole apples are generally better than apple juicewhich generally lacks fiber and can raise blood sugar more quickly.