Does an Apple a Day Really Keep the Doctor Away?

It’s one of the most recognizable expressions around: “An apple a day keeps the doctor away.” But besides the fact that it rhymes, which makes it fun to say and easy to recall, does it really have any value? Could the common apple honestly help a person to maintain perfect health?

The first printed mention of this saying can be found in the February 1866 issue of the publication “Notes and Queries.” The publication printed the proverb like this: “Eat an apple on going to bed, and you’ll keep the doctor from earning his bread.” Nearly 150 years later, variations of this adage are still quoted. It’s unlikely that the saying would have maintained such popularity if there wasn’t some truth to it, right? With that in mind, let’s consider some of the apple’s components and their effect on our health:

• Pectin — Pectin is a form of soluble fiber than lowers both blood pressure and glucose levels. It can also lower the levels of LDL, or “bad” cholesterol in the body. Pectin, like other forms of fiber, helps maintain the health of the digestive system. Apples are an excellent source of pectin.
• Boron — A nutrient found in abundance in apples, boron supports strong bones and a healthy brain.
• Quercetin — A flavonoid, this nutrient shows promise for reducing the risk of various cancers, including cancers in the lungs and breast. It may also reduce free radical damage. Free radicals develop when atoms in the body’s cells have unpaired electrons, which can lead to damage to different parts of the cell, including DNA. Quercetin may neutralize free radical damage, which has been implicated in a variety of age-related health problems, including Alzheimer’s disease.
• Vitamin C — Vitamin C boosts immunity, which helps maintain overall health.
• Phytonutrients — Apples are rich in a variety of phytonutrients, including vitamins A and E and beta carotene. These compounds fight damage from free radicals and can have a profound affect on health, including reducing the risk of heart disease, diabetes and asthma.

Apples also act as a toothbrush, cleaning teeth and killing bacteria in the mouth, which may reduce the risk of tooth decay. They’re also low in calorie density, one of the trademarks of a healthy food. When a food is low in calorie density you can eat good size portions of the food for relatively few calories. In addition, apples are affordable and readily available.

With all of this information, it’s easy to see that, yes, an apple has its health benefits. But does eating an apple every day mean you’ll never get sick? And is an apple really healthier than other fruits? 

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I found this on another blog that I stumbled upon thanks to Pinterest.com and felt it fit in very well with my blog. It is just another example of the power of food. There is one thing that jumped out at me; phytonutrients. I've been reading and hearing a lot about those little things a lot lately. As mentioned above, they fight free radicals and can help prevent a handful of health issues but what exactly are they? Phytonutrients are an organic compound that come from plants and they are most commonly found in fruits, vegetables, grains, legumes, nuts and teas. Studies on phytonutrients, also known as phytochemicals, are still in early stages and have yet to confirm any proof of their health benefits but they have been shown to lower risks for developing certain cancers and heart disease.

Currently, about 48% of Americans eat less than one serving of fruit a day and 10% eat less than one serving of vegetable. Only 30-40% eat their daily recommended serving of 2-3 fruits and vegetables a day. Knowing that fruits and vegetables contain the phytonutrients that can help prevent developing cancer, it's no wonder cancer rates are as high as they are today. According to the American Cancer Society, about 1,638,910 new cancer cases are expected to be diagnosed in 2012. For now, it appears that an effective strategy for reducing risk of cancer and heart disease is to increase consumption of phytonutrient-rich foods including fruits, vegetables, grains and teas. Just another example of how powerful a healthy diet can be. So maybe an apple a day can really keep the doctor away, or at least the oncologist.


If that isn't enough motivation to eat healthier, here are so more reason to eat fruit.