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A 2015 study found that daily apple eaters didn’t visit doctors less
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Apples provide fiber, vitamin C, and antioxidants that support heart and gut health.
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An apple a day can fit a healthy diet—just wash it first and keep variety in the mix.
Apples are one of the most popular fruits, and there are endless ways to enjoy them: slice them into a fruit salad, dip them in peanut butter, bake them into a sweet apple pie, or enjoy them on their own.
The data backs up the obsession. In 2021, Americans ate 15.8 pounds of fresh apples per person, according to the USDA Economic Research Service. And when you add canned, frozen, dried, and juice varieties into the mix, apples were the most popular with 26 pounds per capita. With all this apple eating, you’ve probably heard the saying: “An apple a day keeps the doctor away.” But is it actually true?
The phrase originates from 19th-century Wales. Caroline Taggart, author of An Apple A Day: Old-Fashioned Proverbs–Timeless Words To Live By, told The Washington Post it evolved from the original: “Eat an apple on going to bed, and you’ll keep the doctor from earning his bread.”
A 2015 study aimed to determine whether it was true, examining whether individuals who ate apples daily visited their physician less often. The conclusion didn’t provide enough evidence to say apples reduce doctor visits. However, adults who ate an apple daily tended to use fewer prescription medications, hinting at a potentially limited health benefit.
To learn more about the upsides (and even some side effects) of eating an apple a day, we asked dietitian Lauren Manaker, RDN.
What Are The Health Benefits Of Apples?
“Apples offer a range of health benefits, including supporting heart health, supporting immune function, and reducing inflammation,” Manaker says. She credits vitamin C for immune support and flavonoids (a type of antioxidant) linked to a lower risk of heart disease.
While the nutrients from different apple types can vary, a medium Golden Delicious (approximately 169 grams) is mostly water, comprising 145 grams. It contains about 96 calories, about 23 grams of carbs (17 grams of sugar), and about 4 grams of fiber.
That fiber—especially soluble fiber, such as pectin—can help regulate blood sugar levels and support 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,” Manaker says. “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,” she notes.
Apples often appear on lists of produce with higher residues, such as the Environmental Working Group’s “Dirty Dozen.” Rinsing them under running water and, when possible, choosing organic varieties can help minimize exposure to these chemicals.
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,” Manaker says.
For most people, it’s hard to overdo it enough to the point of causing harm. She does caution that the fiber and natural sugars from one too many could cause mild discomfort for those with IBS or sensitive stomachs.
The Bottom Line
An apple a day can be beneficial and offer real advantages. However, it’s still essential to maintain variety in your meals and occasionally mix things up. Your taste buds will thank you.
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