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You’ve probably heard the old saying, “An apple a day keeps the doctor away.” But is there any truth behind this familiar advice, or is it just a catchy rhyme passed down through generations? We’ve already written about the daily consumption of bananas, coffee, and even wine. Now it’s time to take a closer look at apples — where the proverb came from, what the latest research says, and whether munching on this classic fruit every day can actually keep you healthier.
The origins of the saying can be traced back to 19th-century Wales. Caroline Taggart, author of An Apple A Day: Old-Fashioned Proverbs–Timeless Words To Live By, told The Washington Post that the phrase has evolved over the years from the original: “Eat an apple on going to bed, and you’ll keep the doctor from earning his bread.”
A 2015 study sought to prove whether it was true — specifically, if there’s a link between eating daily apples and visits to the physician. The study concluded that there’s not enough evidence to support the saying literally — eating an apple a day did not significantly reduce doctor visits. However, researchers observed that adults who eat an apple daily tended to use fewer prescription medications, suggesting a possible, though limited, health benefit.
Interesting! To learn more about the health benefits — and even side effects — of eating an apple a day, we went to dietitian Lauren Manaker, RDN.
Health Benefits Of Apples
“Apples offer a range of health benefits, including supporting heart health, supporting immune function, and reducing inflammation,” says Manaker. She credits vitamin C, which supports the immune system, and flavonoids (a type of antioxidant), which have been linked to a decreased risk of heart disease.
While the nutrients of different types of apples can vary slightly, a medium-size Golden Delicious apple weighing about 169 grams comprises about 145 grams of water, according to the USDA’s FoodData Central, which means they’re mostly water. At about 96 calories, an apple contains about 23 grams of carbohydrates, of which 17 grams are sugar and 4 grams are fiber.
Fiber is an important carbohydrate type with many benefits, especially supporting the digestive system. Manaker notes that apples have a lot of soluble fiber, such as pectin, which helps regulate blood sugar levels and gut health.
Is It Healthy To Eat An Apple Every Day?
“Eating an apple every day can be incredibly healthy, as apples are a nutrient-dense fruit full of fiber, vitamins, and antioxidants,” says Manaker. “Since most people don’t eat the recommended servings of fruits and veggies daily, making a habit to have an apple a day can be a good thing.”
Just don’t forget to wash it. “Eating unwashed apples may also pose a risk of pesticide exposure, so washing them thoroughly is recommended,” Manaker advises. Apples often appear on lists of produce with higher pesticide residues, such as the Environmental Working Group’s ‘Dirty Dozen.’ Washing apples under running water and, when possible, choosing organic varieties can help minimize exposure.
Can You Eat Too Many Apples?
“While apples are healthy, over-consuming them in excessive amounts could lead to excess calorie intake or digestive issues due to their high fiber and natural sugar content,” says Manaker. However, for most people, it would be difficult to eat enough apples to cause harm.
However, while eating apples in moderation is safe for most people, she does caution that the fiber and natural sugar in apples could cause mild discomfort for those with irritable bowel syndrome or sensitive stomachs.
The Bottom Line
An apple a day can be a good thing, as apples have a lot of health benefits. But Manaker says it’s essential to have a varied diet, so it’s not a bad idea to mix it up.
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