It is often said that one apple a day, doctors stay away from me. But have you ever wondered why this fruit is particularly recommended? All fruits have nutritional value, and apples are no exception. One large apple contains 5 grams of fiber and is rich in other beneficial nutrients, including calcium, magnesium, phosphorus, potassium, vitamin C, and vitamin A. Apples are also one of the most readily available fruits in the United States and are available year-round at most grocery stores.
If consumed regularly, the nutrients in apples can benefit the body in specific ways. If you replace nutrient-deficient snacks with apples every day, you’re likely to notice a difference. Here, a registered dietitian lists five ways that the body is affected especially when someone starts eating apples every day.
What Happens if You Eat Apples Every Day:5Effects It Has on the Body
1. The Digestive Tract Will Run More Smoothly
Mia Sheen, RDN registered dietitian and author of Mostly Plant-Based says the gut especially benefits from the habit of eating apples every day. “Apples are a good source of fiber, which is important for digestive health,” she explains, adding that fiber helps food pass through the digestive system. Alyssa Bosch, a registered dietitian at RDN Central Ohio Primary Care Center, also says the fiber in apples helps digestion and can actively prevent constipation.
“Apples are also a source of a special fiber called prebiotics, which serve as food to selectively nourish the beneficial bacteria in the gut. As a result, both the diversity and number of beneficial bacteria increase, two hallmarks of a healthy gut. Syn added.
2. Eating an Apple a Day Helps Lower LDL Cholesterol
Perhaps one of the main reasons Apple earned the reputation of “doctors stay away from me” is because they are related to heart health. Both Syn and Bosse say that soluble fiber in apples has been linked to lower LDL cholesterol. “LDL cholesterol is sometimes referred to as ‘bad cholesterol’ because if you have too much cholesterol in your blood, it increases your risk of heart disease and stroke,” Bose said, explaining why this is so noteworthy.
A scientific study found that adults with mildly high cholesterol who eat two apples a day can significantly reduce LDL cholesterol, thereby reducing the risk of cardiovascular disease.
3. It Contributes to Healthy Weight Loss
If losing weight is one of your health goals, then eating an apple a day may work in your favor. That’s because the fiber in apples is satiety, which means people will eat less overall than those who eat nutritious snacks like potato chips or ultra-processed baked goods, Sheen said. One scientific study found that overweight women who ate three apples (or pears) a day lost more weight over 12 weeks than overweight women who ate oatmeal cookies.
4. It Can Reduce the Risk of Certain Types of Cancer
Scientific studies have shown a link between apple consumption and a reduced risk of certain types of cancer. This is due to apples’ high antioxidant content. Antioxidants protect the body from the damage of free radicals, which cannot be avoided. Apples in particular contain the antioxidant quercetin, which is particularly effective at reducing inflammation and supporting the immune system.
5. Eating an Apple a Day May Reduce the Risk of Diabetes
Despite naturally containing fructose (a type of fruit sugar), eating an apple a day may reduce the risk of type 2 diabetes. In a scientific study of 10,000 people, people who ate apples regularly were less likely to develop type 2 diabetes than those who didn’t eat apples regularly.
Registered Dietitian-Approved Ways to Eat More Apples
If you’re officially ready to start adding apples to more meals and snacks, you may be looking for some ways to make that happen. Although fruit can be eaten directly, there is no shortage of healthy ways to eat it. Sliced apples can be added to oatmeal or yogurt parfait for breakfast, or put in salads for lunch, and they can even be a delicious sandwich topping, Syn says.
Bosse says that if you want to incorporate apples into a balanced snack, pair them with protein sources to make the snack more filling. Some examples include sliced apples with nut butter, apples with Greek yogurt, or apples with mixed dried fruits.
Sin says cinnamon roasted apples can also make a delicious and nutritious dessert. Simply slice the apples, sprinkle them with cinnamon, and bake them in a 400-degree Fahrenheit oven for 20 minutes, turning halfway through.
Obviously, the adage “one apple a day” makes sense after all. By eating one apple throughout the day, your entire body benefits, especially your gut and heart. Don’t let easily available apples convince you that this fruit isn’t exciting – its rewards are extraordinary and will benefit you now and for years to come if consumed regularly.
