An Apple a Day Keeps the Doctor Away — Fact or Fiction?

You likely know the familiar expression, “An apple a day keeps the doctor away.”
Although research shows that eating more apples may not actually be associated with fewer visits to the doctor, adding apples to your diet can help improve several aspects of your health.

Health benefits
Apples have been associated with a number of benefits that could help promote long-term health.

Highly nutritious
Apples are loaded with important nutrients, including fiber, vitamins, minerals, and antioxidants.
One medium apple provides the following nutrients:
Calories: 95
Carbs: 25 grams
Fiber: 4.5 grams
Vitamin C: 9% of the Daily Value (DV)
Copper: 5% of the DV
Potassium: 4% of the DV
Vitamin K: 3% of the DV

Supports heart health
Studies show that eating more apples could be associated with a lower risk of several chronic conditions, including heart disease.
This may be due to the presence of flavonoids found in apples, which are compounds that have been shown to reduce inflammation and protect heart health.

Contains cancer-fighting compounds
Apples contain several compounds that may help prevent cancer formation, including antioxidants and flavonoids.
According to one review of 41 studies, consuming a higher amount of apples was associated with a decreased risk of developing lung cancer.
Another study observed similar findings, reporting that eating more apples was tied to a lower risk of colorectal cancer.

Other health benefits
Support weight loss. Due to their fiber content, apples have been shown to promote feelings of fullness, decrease calorie intake, and increase weight loss.
Improve bone health. Human, animal, and test-tube studies have found that eating a higher amount of fruit could be associated with increased bone mineral density and a lower risk of osteoporosis.
Promote brain function. Animal studies suggest that eating apples could help reduce oxidative stress, prevent mental decline, and slow signs of aging.
Protect against asthma.
Reduce the risk of diabetes. According to one large review, eating one apple per day was tied to a 28% lower risk of developing type 2 diabetes, compared with not eating any apples at all.

Potential downsides
Eating an apple every day is unlikely to negatively affect your health. However, eating excessive amounts of apples every day could contribute to digestive issues.
 

Sources: Health Line