"An apple a day keeps the doctor away” (1913) originated from a Welsh proverb first recorded in 1866 as, "Eat an apple on going to bed and you'll keep the doctor from earning his bread” which I like more. There are many studies that back this proverb. With our soil being depleted we probably have to eat at least two apples today.
The many health benefits of apples are due to the phytochemicals (flavonoids and polyphenols) which are the immune system of the apple. The benefits are reduced risk of:
- Cancer
- Heart disease
- Asthma
- Type II diabetes
- Increased lung function
- Increased weight loss
Pectin is a water soluble fiber found in the peel and core of the apple. It has many health benefits:
- Binds to cholesterol before getting in the bloodstream
- Helps with constipation and diarrhea
- Slows down the enzymes that break down starches and sugars which improves glucose tolerance
- Prolongs satiety
- Detoxifies heavy metals
- Decreases colon cancer risk
The antioxidant activity of one apple is equal to 1500mg of Vitamin C however the apple Vitamin C level is only about 5.7mg. This shows the downfall of research that only looks at one component when it is the whole apple that has the full health benefits. The benefits of antioxidants are:
- Inhibition of cancer cell proliferation
- Inhibits LDL oxidation
- Lowers cholesterol and LDL
In closing eat a whole apple daily and keep the doctor from earning his bread. Always, do your own research and if you want the details click on the links below.
Rev Cardiovasc Med. 2021 Sep 24 ;22(3):835-843. PMID: 34565081
Hypertension. 2016 Feb ;67(2):288-93. Epub 2015 Dec 7. PMID: 26644239
