Assessed and Endorsed by the MedReport Medical Review Board
Introduction
The age-old saying, "An Apple a Day Keeps the Doctor Away," delves into the realm of fact or myth. This famous proverb has some truth to it- as the regular consumption of apples does contribute to good health. Globally, apples are one of the most consumed fruits, having a notable reputation for their nutritional value and boosting health benefits. Although apples cannot replace medicine, apples are undoubtedly a top choice to add to one's diet due to their nutritional content, weight management and digestive health, and having a positive contribution to one's immune support.
Nutritional Content
Apples are packed with healthy nutrients that supply a diverse array of essential vitamins and minerals- when consumed raw and unpeeled to retain the most benefits. These delightful, healthy fruits are mainly rich in fiber, antioxidants, and Vitamin C. Regularly incorporating apples in one's daily diet can aid in one's proper daily nutritional intake in a quick, easy manner. Here is a breakdown of the most important components of an apple:
Antioxidant: Antioxidants found within apples include phytochemicals (quercetin, catechin, chlorogenic acid, anthocyanin). It protects one's pancreas from damage- the pancreas facilitates insulin production in order to remove glucose from the blood.
Fiber: Fibers within apples, both soluble and insoluble, slow the absorption of glucose into your bloodstream; this boosts digestive health, regulates blood sugar levels, and assists in weight management by creating a feeling of fullness.
Vitamin C: Apples are rich in vitamin C, which is an essential antioxidant for maintaining immune function, healthy skin, and promoting wound healing.
Apples are particularly beneficial in preventing long-term damage to blood vessels caused by high glucose levels, which can lead to heart attacks, strokes, and problems with the kidneys, eyes, gums, feet, and nerves.
"So if you're rooting around for something to eat, grab an apple while you're looking, and usually by the time you're finished eating it, your hunger will have been sidelined; it's crowding out at its best!"- Kathy Freston
Weight Management and Digestive Health
Did you know that a medium-sized apple (182 grams) has 4.37 grams of dietary fiber, which is about 16% of the Daily Value? According to Atli Arnarson (2019), one apple contains 94.6 calories on average. This makes apples a great choice for weight management, as they are low in calories but high in nutrients. Adding apples to your diet can help you feel full and satisfied while reducing your overall calorie intake and providing the necessary nutrients your body needs.
The consumption of apples can aid in digestion, prevent constipation, and promote a healthy gut microbiome, which is essential for one's overall well-being; for the ingredients one's stomach is unable to digest, the regular intake of apples can improve energy recovery from nondigestibles. For example, apple juice is used for all ages to aid with constipation to regulate bowel movement (Marcin, 2016).
Immune Support
Vitamin C, which is a naturally present nutrient in apples, is known to maintain one's immune system and keep it healthy. The consumption of Vitamin C may help protect against immune system deficiencies, cardiovascular disease, prenatal health issues, and eye disease.
To elucidate, Vitamin C is also able to do all those things due to being able to stimulate the production of white blood cells- playing a crucial role in fighting off infections (Younas, 2023). In addition, apples are an excellent source of potassium (a vital mineral that helps maintain a healthy heart by regulating blood pressure). By incorporating these nutrient-rich foods into your diet, you can take a proactive approach to promoting overall health and well-being.
However, it is important to note that apples cannot act as a standalone preventive measure against illnesses.
Conclusion
Ultimately, the reknown phrase, "An Apple a Day Keeps the Doctor Away," may be more than a catchy proverb- but rather an expression that holds more truth than one might think. Containing a wide array of nutritional content such as antioxidants, vitamin C, and fibers, apples are a convient and healthy food to add into your diet for a better lifestyle- making them an important and healthy addition to your diet. Regular apple consumption has been linked as the cause to many health benefits- including increased immune support such as the protection against diseases and immune system deficiencies and improving digestive health and weight management.
Integrating the nutritional powerhouse of apples into one's ever-expanding healthcare journey not only keeps the doctors away but also conveys a brighter future where nutrition and one's well-being are at the core of dietary healthcare excellence.
References Atli Arnarson. (2019, May 8). Apples 101: Nutrition Facts and Health Benefits. Retrieved from Healthline website: https://www.healthline.com/nutrition/foods/apples Harvard T.H Chan. (2019, May 22). Apples. Retrieved from The Nutrition Source website: https://www.hsph.harvard.edu/nutritionsource/food-features/apples/ How Healthy Are Apples? (2023, August 7). Retrieved from Cleveland Clinic website: https://health.clevelandclinic.org/benefits-of-apples/ Marcin, A. (2016, March 23). 3 Juices Good for Constipation Relief. Retrieved October 7, 2023, from Healthline website: https://www.healthline.com/health/digestive-health/juice-for-constipation#:~:text=Apple%20juice%20may%20provide%20you Younas, S. (2023, September 4). Health Benefits of Apples - Klarity Health Library. Retrieved October 7, 2023, from Klarity website: https://my.klarity.health/health-benefits-of-apples/#:~:text=Source%20of%20Vitamin%20C Zelman, K. (2008, April 8). The Benefits of Vitamin C. Retrieved from WebMD website: https://www.webmd.com/diet/features/the-benefits-of-vitamin-c Zhao, C.-N., Meng, X., Li, Y., Li, S., Liu, Q., Tang, G.-Y., & Li, H.-B. (2017). Fruits for Prevention and Treatment of Cardiovascular Diseases. Nutrients, 9(6), 598. https://doi.org/10.3390/nu9060598