The familiar expression is likely to know, "An apple a day keeps the doctor away."


In fact, the Notes and Queries magazine was the first to publish the original citation: "Eat an apple when you go to bed, and you will prevent the doctor from earning your bread."


Although research suggests that eating more apples may not actually meet the doctor less, including apples in your diet can improve many aspects of your health (


This article focuses on whether eating one apple a day can help keep the doctor away.



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Apples are associated with many benefits that can help promote long-term health.


Highly nutritious

Apple is full of important nutrients including fiber, vitamins, minerals, and antioxidants.


A medium apple provides the following nutrients


Calories: 95

Carbs: 25 grams

Fiber: 4.5 grams

Vitamin C: 9% of daily value (DV)

Copper: 5% of DV

Potassium: 4% of DV

Vitamin K: 3% DV

In particular, vitamin C acts as an antioxidant to neutralize harmful compounds known as free radicals and prevent disease.

Apple is also a great source of antioxidants such as quercetin, caffeic acid and epictine.


Supports heart health



A study in over 20,000 adults found that overeating white fleshy fruits and vegetables, including apples, reduced the risk of stroke.


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.


Apple is also loaded with soluble fiber, which can help reduce blood pressure and cholesterol levels, both of which are risk factors for heart disease).


It contains cancer fighting compounds

Apples contain many compounds that can help prevent cancer formation, including antioxidants and flavonoids.


According to a review of 41 studies, high intake of apples was associated with a lower risk of developing lung cancer.


Another study observed similar findings, suggesting that eating more apples reduced the risk of colorectal cancer.


Other research suggests that a diet rich in fruits and vegetables may protect against stomach, colon, lung, oral cavity, and esophagus cancer.

However, more research is needed to evaluate the potential anticancer effects of apples and to determine if other factors are involved.


Other health benefits

Apples have also been linked to many other health benefits that can help keep the doctor away:


Support weight loss. Due to their fiber content, apples have been shown to promote feelings of fullness, reduce calorie intake, and increase weight loss.

Improve bone health. Human, animal and test-tube studies have found that eating more fruit can increase bone density and reduce the risk of osteoporosis.

Promote brain function. Animal studies suggest that eating apples may help reduce oxidative stress, prevent mental deterioration, and slow signs of aging

Avoid asthma. Studies suggest that increased apple consumption may be associated with a lower risk of asthma (13Trusted Source).

Reduce the risk of diabetes According to a large review, eating one apple per day reduces the risk of developing type 2 diabetes by 28%, compared to no Apple should eat at all.


Other healthy options

Rich in vitamins, minerals, and antioxidants, apple is an excellent addition to the diet and can provide many health benefits.

However, many fruits and vegetables offer the same set of nutrients and can be equally beneficial for health.

Also, including different types of fruits and vegetables in your routine can add more flavor and nutritional value to your diet.

Here are some other fruits and vegetables that you can periodically swap for apples:

Bananas

Blue barries

Broccoli

carrot

cauliflower

Grapefruit

cauliflower

Mango

Peach

Rahila

Pineapple

Raspberry

Spinach

Strawberries

tomatoes

Although eating more apples may not literally be associated with fewer visits to the doctor, apples are rich in nutrients and offer several benefits for disease prevention and long-term health.

In addition to apples, many other fruits and vegetables provide a similar set of nutrients and health benefits.

For best results, enjoy a variety of fruits and vegetables as part of a nutritious, well-rounded diet.