The proverb “an apple a day keeps the doctor away” was first used in print in the 1860s, but its original meaning was “eat an apple before bed, and you’ll keep the doctor from earning his bread.” (We believe the current iteration is a little snappier.) The key to a good diet is variety, but apples are one food that should be consumed every day. You have a lot of options, from Granny Smiths to Pink Ladies, all of which are loaded with nutrients that are good for your health. What happens if you consume an apple each day is as follows.



Apples are categorized as fruits that are high in nutrients and offer a lot of nutrients per serving. For a 2,000 calorie diet, the current Dietary Guidelines for Americans recommend 2 cups of fruit per day, with an emphasis on whole fruits like apples.

One medium 7-ounce (200-grams) apple offers the following nutrients:

-Calories: 104

-Carbs: 28 grams

-Fiber: 5 grams

-Vitamin C: 10% of the Daily Value (DV)

-Copper: 6% of the DV

-Potassium: 5% of the DV

-Vitamin K: 4% of the DV

Vitamins E, B1, and B6 are also present in the same meal at 2-5% of the DV each. Vitamin B1 (also known as thiamine) is required for growth and development, vitamin B6 is crucial for protein metabolism, and vitamin E functions as a fat-soluble antioxidant. A significant class of antioxidants called polyphenols is also abundant in apples. Antioxidants are substances that shield your cells from free radicals, dangerous molecules that aid in the emergence of chronic diseases like cancer and heart disease.

Although these plant components aren’t mentioned on nutrition labels, they are probably the source of many of apples’ health advantages.


Health benefits

Might help to prevent cancer

Apple antioxidants may have protective effects against specific malignancies, such as tumors of the digestive system, breast, and lungs. According to research conducted in test tubes, apple polyphenols may be responsible for these effects by preventing malignant cells from proliferating.

Additionally, a study conducted on women found that eating more apples was associated with a lower risk of dying from cancer.

Apples’ ability to combat cancer may also be attributed to their high fiber content. For instance, a different test-tube study discovered that apple pectin fiber may prevent the development of malignant cells and potentially hasten their demise.

To further understand the potential relationship between apples and the prevention of cancer, however, human studies are required. For instance, it would be helpful to determine the right amounts and times to eat apples.


You might lose weight

Apples are full because they are high in fiber and water. An increasing sense of fullness can aid in weight loss because it controls hunger. You might then decide to consume less energy as a result of this.

According to one study, compared to drinking apple juice or purée in the same amounts, eating whole apples prolonged feelings of satiety for up to 4 hours. This occurred because entire apples slow down the rate at which your stomach empties its contents (gastric emptying).

The consumption of apples may also dramatically lower Body Mass Index (BMI), a weight-related risk factor for heart disease, according to research. It’s interesting to think that apple polyphenols may potentially help prevent obesity.

Linked to a lower risk of diabetes

You would not imagine that fruits can help prevent diabetes because blood sugar disorders like diabetes are blood sugar disorders. However, consuming an apple every day can really improve blood sugar control due to its high fiber and antioxidant content. According to a 2013 study, eating more apples and a few other fruits was linked to a lower risk of Type 2 diabetes development.

You will have a healthier gut

Pectin, a form of fiber that serves as a prebiotic, can be found in apples. This indicates that it nourishes the beneficial bacteria in your stomach, known as the gut microbiota.

Your gut microbiota contributes significantly to your general health by being involved in a wide range of processes that are related to both health and disease. Better health frequently depends on a healthy gut.

Pectin enters your colon intact because dietary fiber cannot be digested, which helps the growth of healthy bacteria. It specifically enhances the proportion of Firmicutes to Bacteriodetes, the two major bacterial species in your gut.

According to recent studies, apples may help prevent chronic diseases like obesity, type 2 diabetes, heart disease, and cancer by enhancing the gut bacteria.


You will boost your immunity

Apples should also be praised for having a high vitamin C content as they are often overlooked in favor of oranges. 14% of your daily requirement for vitamin C is found in one medium raw apple. By defending against infections and lowering oxidative stress, vitamin C’s antioxidant qualities ensure that your immune system is functioning effectively. Higher susceptibility to infections has been linked to deficiencies of this important vitamin.

Granny Smiths have the greatest concentration of vitamin C among common grocery store kinds, with 12 milligrams per 100 grams of fruit. Choose rarer apple cultivars like Sturmer Pippin, Calville Blanc, or Baldwin, which contain up to 40 milligrams of vitamin C per 100 grams, if you’re really interested in boosting your C levels.

May help to protect your brain

Apples’ quercetin may shield your brain from oxidative stress-related harm.

According to mouse studies, quercetin’s antioxidant properties may guard the brain and nerves against oxidative stress and shield them from injuries that could lead to degenerative brain conditions like Alzheimer’s disease or dementia.

Additionally, quercetin controls oxidative and inflammatory stress indicators, which may protect against stress-related nerve injury.

However, bear in mind that the majority of study focuses on a particular chemical rather than whole apples. As a result, more research is necessary before any judgments can be made.

Could help to fight asthma


Apples are high in antioxidants, which may help shield your lungs from oxidative damage.

Oxidative damage can be brought on by an abundance of dangerous chemicals known as free radicals. Your body may react by becoming inflammatory and allergic as a result.

The anti-inflammatory antioxidant quercetin, which is abundant in apple skin, can help control your immune system and lessen inflammation. This might theoretically make apples useful against reactions in the later stages of bronchial asthma.

Quercetin may be a viable treatment for allergic inflammatory disorders like asthma and sinusitis, according to test-tube and animal research, which support this claim. Proanthocyanidins, among other substances present in apples, may also lessen or stop allergic asthmatic airway inflammation.