Curiosity: the first recorded use of the phrase “an apple a day keeps the doctor away” dates from the 1860s, when it actually originated as “eat an apple when you go to bed and will prevent the doctor from earning bread.” (We think the modern version is a little more aggressive.) Eating a variety of foods is a hallmark of healthy eating, but it really pays to eat apples every day. From Granny Smiths to Pink Ladies, you certainly have your choice of varieties, all with tons of health-promoting nutrients.
See what happens when you eat an apple every day and, for even healthier tips, check out our list of the 7 healthiest foods to eat now.
Apples are full of a nutrient that most people don’t consume – fibers. At 5 grams per average fruit, a single apple reaches 20% of its daily target of 25 grams. The fibers not only smooth digestion and prevent constipation, but also promote a healthier microbiome (also known as the beneficial bacteria in the intestine). Much of the apple’s fiber comes from pectin, which produces an acid called butyrate. This acid is especially known for feeding beneficial intestinal flora. Learn other ways to eat well for intestinal health with our practical guide.
Does an apple a day also keep excess pounds under control? Possibly. According to a 2018 review of several studies in humans and animals, eating apples was associated with a lower weight. In the five human studies analyzed, four to 12 weeks consuming 240 to 720 milligrams of apple or apple juice a day were effective for weight loss. Exactly how many apples are there? Not so many! A large apple is about 240 grams.
If you need more inspiration, get your apple with these 25 delicious recipes!
Systemic inflammation is a determining factor behind a number of chronic diseases – so we would do well to reduce it to the maximum. Eating an apple every day can help! This fruit is rich in an antioxidant called quercetin, which research shows that tames inflammation in the body. Meanwhile, additional antioxidants like catechin and vitamin C join the mix to reduce oxidative damage in cells. Check out our list of other foods that fight inflammation.
Since diabetes is a blood sugar disorder, you may find that fruits have no place in preventing diabetes. But with its high fiber and antioxidant content, eating an apple every day can really have a positive effect on blood sugar control. A 2013 study found that increased consumption of apples, among a handful of other fruits, was associated with a reduced risk of developing type 2 diabetes.
Oranges usually have the glory for being fruits with a high vitamin C content, but apples also deserve credit for this micronutrient. An average raw apple contains 14% of your daily vitamin C requirement. Getting enough vitamin C keeps the immune system functioning properly, as its antioxidant properties protect against pathogens and reduce oxidative stress. The deficiencies of this critical vitamin have been associated with an increased susceptibility to infections.
Of the common varieties in supermarkets, Granny Smiths contains the highest amount of vitamin C, 12 milligrams per 100 grams of fruit. Or, if you really want to increase your C, look for rarer varieties like Sturmer Pippin, Calville Blanc or Baldwin apples, which contain up to 40 milligrams per 100 grams.
Who wouldn’t want to decrease their risk of death from 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 problem. Specifically, the women in the study had a lower risk of dying from heart disease and cancer. It seems like enough reason to grab a gala and start chewing!