Does an Apple a Day Really Keep the Doctor Away?

Whether you are interested in the medical field, visited the doctor's office or had your parents try to convince you to each your fruits, you have probably heard the term "An Apple a Day Keeps the Doctor Away." 

When I first heart this phrase, my younger self thought that doctors were scared of apples. I now understand the broader context behind this phrase is referring to the idea that if you eat nutritious foods everyday, like apples that it will have positive benefits for your health.

Apples themselves contain pectin, polyphenols, and antioxidants that positively impact your heart health and lower the risk of having cardiovascular complications down the road. 

When I was looking into the health benefits of apples, I came across an article through Harvard Health Publishing School titled, "An apple a day may not keep the doctor away but it's a healthy choice anyway," by Daniel Pendick. 

Pendick talks about how even though the saying is not entirely accurate, a study from JAMA Internal Medicine concluded, "Evidence does not support that an apple a day keeps the doctor away; however, the small fraction of US adults who eat an apple a day do appear to use fewer prescription medications,"(Davis et al.).

This makes sense because apples contain all the nutrients that physiologically provide cardiovascular protection, gut health and immune regulation, blood sugar management, and anti-inflammatory effects.

• As mentioned above, apples provide cardiovascular protection. Apples contain soluble fiber and polyphenols that promote improved lipid metabolism and vascular endothelial function. The soluble fiber lowers LDL or "bad" cholesterol levels and polyphenols prevent the oxidation of LDL. These mechanisms reduces the risk of heart disease and stroke.

• Apples contain a soluble fiber called pectin which acts as a prebiotic. Pectin is fermented by good gut bacteria in the colon. This fermentation produces short-chain fatty acids, which fuel the cells that line the colon to maintain the gut barrier and lower inflammation. Since the gut and immune system are linked, immune function is improved and chronic inflammation is reduced. 

• Apples are high in fiber and water content. This allows for slower digestion and absorption of sugars. Polyphenols are also able to help inhibit the enzymes that transport glucose, which regulates glucose metabolism. Both of these mechanisms improves glycemic control, important for prevention and management of Type 2 Diabetes. 

• One of the polyphenols in apples include quercetin. Quercetin has strong anti-inflammatory and antioxidant properties. Quercetin can cross the blood-brain barrier and protect neurons from oxidative stress/inflammation, therefore providing a level of neuroprotection against cognitive decline. 

Overall, the nutrients that apples contain nourish the body's circulatory, digestive, immune, and nervous system, potentially keeping you from a doctor's visit in the long run. I think the key is to maintain a balance of fruits like apples in your diet so your body reaps the health benefits overtime.

Thank you for reading!

References:

Davis, Matthew A., et al. “Association between Apple Consumption and Physician Visits.” JAMA Internal Medicine, vol. 175, no. 5, 1 May 2015, p. 777, jamanetwork.com/journals/jamainternalmedicine/fullarticle/2210883, https://doi.org/10.1001/jamainternmed.2014.5466.

Oyenihi, Ayodeji B., et al. ““An Apple a Day Keeps the Doctor Away”: The Potentials of Apple Bioactive Constituents for Chronic Disease Prevention.” Journal of Food Science, vol. 87, no. 6, 3 May 2022, https://doi.org/10.1111/1750-3841.16155.

Pendick, Daniel. “An Apple a Day May Not Keep the Doctor Away, but It’s a Healthy Choice Anyway - Harvard Health Blog.” Harvard Health Blog, 26 Nov. 2018, www.health.harvard.edu/blog/an-apple-a-day-may-not-keep-the-doctor-away-but-its-a-healthy-choice-anyway-201504027850.