Surely we have all heard of the saying “An apple a day keeps the doctor away” since childhood. The phrase is known to have originated in Wales in the 19th century from the original version that said “Eat an apple on going to bed, and you’ll keep the doctor from earning his bread.” Over time, it became famous as a short version of the main phrase emphasising the importance of developing good health by eating apples. But, is it true? Can an apple really be beneficial to human health so we might not need doctors? Let’s find out!
Nutritional Benefits of Apples
Apples are abundant in nutrients such as macronutrients, organic acids, vitamins, minerals and trace elements. Macronutrients involve sugars, fibres, pectin, fat and protein. Vitamins C, E and B6 are also present in apples along with minerals like potassium, calcium, nitrogen, magnesium and trace elements such as zinc, copper, iron and manganese. These nutrients not only provide energy to the body but also are a part of important bodily processes like growth, bone health, and immune functions. Vitamin C and E constitute the antioxidant property of the fruit along with zinc. Antioxidants lower the chances of developing heart diseases and certain types of cancers. Fibres help the digestive system and aid in weight loss. Minerals like copper are present as a structural and functional unit in many enzymes, iron is an essential element for blood production while manganese forms some hormones, bones, blood clotting factors and connective tissue. The organic acids and sugars make the fruit taste savoury and widely consumed. This fruit is a whole package packed with essential elements, minerals, vitamins, organic acids and sugars that is very appealing to consumers.
What Does Science Have to Say About Apples?
It is clear that apples have a lot of nutrients required for the well-being of human health. Fibres in apples improve gut health by facilitating the growth of beneficial bacteria. The healthier the gut microbiome, the stronger is the immune system. Several studies have shown that the antioxidant potential of apples is related to the reduction in the risk of cancer. However, the phrase from our childhood is oversimplified and does not reflect the entire dietary demands of our body being met by an apple. That is to say, a single food item cannot solely prevent any illness regardless of its health benefits. The overall diet should be focused on items containing other nutrients, compensating for the items that lack them. A balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats is essential for human health. Consuming nutritious food items is certainly healthy but has a heightened effect on health when combined with physical activity to support cardiovascular health, adequate sleep to restore the system and healthy stress management techniques, such as deep breathing techniques, journaling, having a social life, and taking breaks.
Thus, “An apple a day keeps the doctor away” is quite true to its notion but should not be held in the highest regard as a rule. While apples are a healthy option as a snack and offer many benefits, maintaining good health also requires an encompassing approach consisting of a balanced diet, exercise, proper sleep and stress management. Including apples in the diet can definitely contribute to better health but they are just fragments in the big picture. By recognising and being informed of health and nutrition in the broader context, we can make choices that support our well-being in the long term and potentially keep the doctor away through a holistic approach to lifestyle and not just apples.
