August M
Apples have long been wrapped in health folklore, praised as a simple way to stay well. From lunchboxes to proverbs, the fruit has earned a reputation far bigger than its size.
But how much of that belief is backed by science, and are apples truly special compared with other fruits?
A popular saying
According to the BBC, the familiar phrase “an apple a day keeps the doctor away” dates back to a Welsh proverb written in 1866.
Apples are now among the world’s most widely consumed fruits, with close to 100 million tonnes produced globally each year.
Their popularity has helped cement the idea that they play an outsized role in keeping people healthy.
What’s inside
Apples contain a mix of fibre and plant compounds known as phytochemicals. These include flavanols and polyphenols, which are linked to better heart health and weight control.
One key fibre, pectin, helps lower levels of LDL cholesterol and slows the absorption of sugar and fat.
Apples also contain phloridzin, a compound associated with improved blood glucose regulation.
Studies cited by the BBC suggest apple consumption is linked to lower risks of type 2 diabetes and reduced cholesterol, particularly when eaten regularly.
Not unique
Nutrition experts caution against overstating apples’ uniqueness. “Apples don’t have much vitamin C, and they have no iron or calcium, but they have so many other ingredients that promote health and do wonderful things for the body,” said Janet Colson of Middle Tennessee State University.
Flavia Guzzo of the University of Verona noted that many of the beneficial compounds in apples are also found in other fruits and vegetables.
Some researchers point out that apples stand out partly because they are affordable, widely available and easy to store, making regular consumption realistic for many people.
Testing the claim
A 2015 study examined whether daily apple eaters actually visited doctors less often.
“The main finding, that there isn’t much of an association between people who regularly consume an apple a day and the likelihood of visiting a physician, is because it’s complex,” said lead author Matthew Davis.
However, apple eaters were less likely to rely on prescription medication, leading Davis to suggest a revised phrase: “An apple a day keeps the pharmacist away.”
The bigger picture
Experts agree apples can support good health, especially when eaten with the skin on, where many polyphenols are concentrated. But they stress that no single food is a cure-all.
Eating apples regularly may help, but the strongest benefits come from a diet rich in a wide range of plant-based foods.
Sources: BBC
