If You’re Not Eating an Apple a Day, This Might Convince You To Start

Emily Laurence

Fri, September 6, 2024 at 12:25 AM UTC

4 min read

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An apple a day keeps the doctor away. It’s an idiom everyone is familiar with. But why apples? Why not a banana a day keeps the doctor away? Or a handful of berries? While certainly all fruit has nutritional benefits, as registered dietitians share here, there are several distinct benefits that set apples apart.

Peak apple season is happening literally right now until late fall making it the perfect time to start your own apple-a-day habit. Why do it? The health benefits explained here might convince you to start.

Why Eating an Apple a Day Is Worth It

1. Apples are good for your heart

Emily Hammon, RD, a registered dietitian at Fay, says that part of what makes eating an apple a day such a healthy habit to adopt is that it supports cardiovascular health. She explains that there are several reasons for this. One is that apples are high in fiber, and a high-fiber diet is good for your heart. “Apples contain high amounts of soluble fiber, which can reduce cholesterol, aid in gastrointestinal regulation and lower blood pressure,” Hammon says.

Hammon explains that another reason why apples are such a heart-healthy food is because they’re high in flavonoids, a type of antioxidant that reduces inflammation. Additionally, Hammon points out that apples contain potassium, which has been shown to help lower blood pressure.

2. Your digestion will improve

The fiber in apples isn’t just good for your heart; it supports digestive health too. “If you’re increasing your daily insoluble and soluble fiber intake by the total amount of fiber you get in an apple, it’ll help regulate digestion—or in other words, give you better poops. One medium apple provides 4.4 grams of fiber and a large one has about 5.4 grams. That’s notable,” says Jackie Newgent, RDN, Los Angeles-based chef and plant-forward culinary nutritionist.

Debbie Bessen, MS, RD, CSO, a registered dietitian at Holy Name Medical Center, says that the soluble fiber in apples also makes them a satiating snack. In other words, it will fill you up more than an ultra-processed food like chips or candy will.

3. Eating an apple a day will strengthen your immune system

Bessen says that the antioxidants in apples help strengthen the immune system. That means, if you have an apple every day, you’ll be less likely to get sick or may recover from illnesses faster. She says that apples have one specific type of antioxidant, quercetin, that is especially powerful and helps reduce inflammation, blood pressure and allergy symptoms.

4. Regularly eating apples lowers the risk of type 2 diabetes and obesity

All three dietitians point out that apples are a low-glycemic food, making it an especially beneficial food for people with type 2 diabetes or pre-diabetes. Unlike high-glycemic foods, low-glycemic foods, like apples, don’t spike blood sugar levels. This helps keep mood and energy levels steady.

If one of your health goals is to lose weight in a healthy way, snacking on apples can help. This is one food you can eat and lose weight at the same time. “Eating an apple daily can have immediate benefits, such as aiding weight loss. Apples' high fiber content promotes a sense of fullness, which can lead to reduced calorie intake and support weight management,” Hammon says. In one scientific study that included women with obesity, women who ate fruit every day (including apples) lost more weight after 12 weeks than participants who ate oat cookies instead of fruit each day.

5. Apples are good for your brain

Hammon says that one surprising benefit of eating apples regularly that many people don’t know is that it supports brain health. This is in part thanks to the quercetin in apples. “Quercetin is recognized for safeguarding brain cells and diminishing the risk of cognitive decline associated with aging. You can take a proactive step to support your brain health by including apples in your diet,” Hammon says.

If you want to improve your overall health, eating an apple a day is an easy way to do it. When you do eat an apple, Newgent recommends not peeling it first. Instead, bite into your apple as-is because the skin is full of nutrients. “Your skin loves skin-on apples! Eating apples regularly may help improve skin conditions, like skin pigmentation and eczema,” she says.

With all of this in mind, it makes sense that apples are heralded as the fruit to eat if you want to stay healthy. Just make sure to schedule your annual doctor’s visit because you just might not see them otherwise!

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Sources

Emily Hammon, RD, registered dietitian at Fay
Jackie Newgent, RDN, Los Angeles-based chef and plant-forward culinary nutritionist
Debbie Bessen, MS, RD, CSO, registered dietitian at Holy Name Medical Center

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