An Apple a Day: Myth or Scientific Truth?
For a very long time, it has been preached to the masses of the world: “An apple a day keeps the doctor away. This is a mere proverb first noted in the late 19th century and popularised in the early 1900s, which proposes that if you eat apples regularly, you will not visit any doctors.
But is this good old saying supported by science, or is it mere folklore? Let’s put it to the test! To find that out, we would have to examine what actual studies reveal about apples, their nutrients and their health impact.
Where the Saying Comes From
The name was derived from a Welsh proverb that was printed in 1866, and it advised people to consume apples to maintain their health. Over time, it evolved into the modern form that we recognise today. Although popular, the quote is an old one, and the statement is not a product of contemporary nutritional research. Thus, countless scientists have done research on whether the daily intake of apples really results in reduced visits to the physician and improved health in general.
Do Apples Reduce Doctor Visits?
The most straightforward method of testing the proverb includes checking whether people who have apples daily tend to go to the doctor less frequently.
In the Journal of American Health, a large study was conducted to examine dietary data for more than 8,300 adults in the National Health Examination Survey. The scholars compared people who eat at least one apple a day to those who don’t. In the unadjusted raw data, 39% of the daily apple consumers did not have more than one annual doctor visit, whereas 33.9% of non-apple consumers did. That implies a slight advantage.
When these factors (lifestyle and demographic) were controlled (age, education, smoking, and body mass index), the difference became statistically insignificant, e.g., there were no strong reasons to think that apples alone decreased doctor visits. The scholars soon found out that an apple a day was insufficient to keep the doctor away, but there was a trend of less consumption of prescribed drugs by the apple eaters.
A different report published by Medical News Today arrived at the same conclusion: the consumption of apples resulted in the same number of visits to the doctor, hospitalisations, or visits to mental health practitioners. However, the reduction in the use of prescription medications was statistically significant in apple eaters, which means that there are some possible health benefits.
Why Apples Have Health Benefits
Although apples may not directly keep doctors away, they are still healthy, and they may help the body in numerous ways to prevent diseases in the long run.
Nutrient Profile
A medium apple (182 g) provides:
- 95 calories.
- 4.5 g of fibre.
- Less than 9 per cent of the Daily Value (DV) of vitamin C.
- Minimal levels of potassium, copper and vitamin K.
- Various antioxidants, such as quercetin and polyphenols.
These nutrients aid the immune system, reduce oxidative stress, and prevent chronic diseases.
Heart Health
The major cause of death across the world is heart disease. Several studies have attributed the cardiovascular risk factors to decline by the consumption of apples. A meta-analysis study comprising 22 studies revealed that the use of apples was linked with a significant reduction in risk of cerebrovascular disease, cardiovascular mortality, and diabetes type 2, as well as all-cause mortality.
A different systematic review revealed that apple polyphenols were associated with the improvement of such markers as increased HDL (good) cholesterol and reduced levels of C-reactive protein, a heart disease risk marker. Studies also conclude that the intake of apples three to six times in a week was associated with a maximum of 48 per cent reduction in the risk of death of any kind among individuals with hypertension as compared to those who did not eat apples so frequently.
Diabetes and Weight Control
Apple fruit includes soluble fibre (such as pectin), which digests the assimilation of sugars and may assist in the regulation of blood sugar levels. The results of one large review were that one apple per day was associated with a 28% reduced risk of type 2 diabetes compared to the control group. Fibre also helps one feel full (satiety), which can be used to regulate weight – a major cause of most chronic diseases.
Cancer and Other Diseases
Certain observational studies indicate that an increase in the consumption of apples could lower the occurrence of some types of cancer, like lung and colorectal cancer, but findings are inconsistent, and a causal association has not been clearly established. The other possible benefits are an effect on bone health, brain health and respiratory health, though there is still more research that should be conducted to support these effects.
So, is the saying true?
Scientifically, the proverb is not necessarily accurate, in the sense that by eating an apple a day, you will never have to visit your doctor again. In huge studies of populations, there is no obvious decrease in physician visits as a result of apple ingestion. Nevertheless, the overall message is not in vain: a healthy body and reduced risk of various chronic diseases are connected with regular consumption of apples and other fruits.
Apples contain nutrients and plant compounds that help promote the health of the heart and better metabolic markers and are likely to help you live a longer, healthier life. In that regard, apples will make you not need to visit doctors as often as you may be otherwise, suffering from some illnesses; however, they are not the only part of the picture. Individual food alone is a magic shield. The quality of our diet, physical exercise, sleep, stress reduction, and preventive care all play much bigger roles in maintaining our health.
Conclusion
The saying that an apple a day keeps the doctor away is not literally true as per scientific evidence, but it has a hidden health message. A balanced, nutritious diet that includes apples and other fruits can help maintain good health, reduce the incidence of chronic illness, and possibly lessen the need for certain medical interventions. Apples are an easy, convenient, and helpful food, but they are only a piece in the puzzle of having a healthier lifestyle.