It’s often been said that an apple a day keeps the doctor away. But have you ever stopped to wonder why this fruit in particular is the one recommended? All fruit has nutritional benefits, and apples are no exception. One large apple has five grams of fiber and contains a wealth of other beneficial nutrients including calcium, magnesium, phosphorus, potassium, vitamin C and vitamin A. Apples are also one of the most widely accessible fruits in the U.S., available at most grocery stores year-round.
When consumed regularly, there are specific ways the nutrients in an apple will benefit the body. If you replace a nutrient-void snack with an apple every day, you’ll very likely notice a difference. Here, registered dietitians list five ways, in particular, the body is affected when someone starts eating an apple every day.
Related: The #1 Change I Noticed When I Ate an Apple Every Day for a Week
What Happens if You Eat Apples Every Day: 5 Ways It Impacts the Body
1. The digestive tract will run smoother
Mia Syn, RDN, a registered dietitian and the author of Mostly Plant-Based, says that the gut especially benefits from the daily habit of eating an apple. “Apples are a good source of fiber, which is important for digestive health,” she explains, adding that fiber helps food move through the digestive system. Alyssa Bosse, RDN, a registered dietitian at Central Ohio Primary Care, also says that the fiber in apples helps with digestion and actively works to prevent constipation.
“Apples are also a source of a special type of fiber called prebiotics which acts as food for selectively nourishing the good bacteria in the gut,” Syn adds. “As a result, both the diversity and number of good bacteria increase, which are two markers of a healthy gut.”
Related: The 3 Most Important Things Your Poop Reveals About Your Health, According to GI Docs
2. Eating an apple every day can help lower LDL cholesterol
Perhaps one of the main reasons why apples earned their “keeps the doctor away” rep is because of their connection to heart health. Both Syn and Bosse say that the soluble fiber in apples is linked to lowering LDL cholesterol. “LDL cholesterol is sometimes called your ‘bad cholesterol’ because if there is too much in your blood, it can increase your risk for heart disease and stroke,” Bosse says, explaining why this is so noteworthy.
One scientific study found that adults with mildly high cholesterol who consumed two apples a day experienced a noticeable lowering of LDL cholesterol, therefore lowering their risk of cardiovascular disease.
Related: High Cholesterol Isn’t Always a Cause for Alarm—Here’s Why, According to Cardiologists
3. It could contribute to healthy weight loss
If weight loss is one of your health goals, eating an apple every day could work in your favor. Syn says that this is because the fiber in apples is satiating, which means someone will eat less overall than someone who snacks on a nutrient-void snack, such as chips or ultra-processed baked goods. One scientific study found that overweight women who snacked on three apples (or pears) a day lost more weight in 12 weeks than overweight women who snacked on oat cookies. More generally, a 2023 study found that a link between upping fiber intake and lowering weight.
4. It may lower the risk of certain types of cancer
Scientific research shows a connection between apple consumption and a lowered risk of certain types of cancer. This is due to apples’ high antioxidant content. Antioxidants protect the body from the damaging effects of free radicals, which are impossible to avoid. Apples contain the antioxidant quercetin specifically, which is especially powerful in reducing inflammation and supporting the immune system. Research published in 2020 also suggested that quercetin could have an anticancer effect.
5. Eating an apple a day could lower the risk of diabetes
Despite naturally containing fructose (a fruit sugar), eating an apple a day is linked to lowering the risk of developing type 2 diabetes. In one scientific study that took into account 10,000 people, those who ate apples regularly were less likely to develop type 2 diabetes than people who did not regularly eat apples.
Registered Dietitian-Approved Ways To Eat More Apples
If you’re officially ready to start incorporating apples into more meals and snacks, you’re probably looking for a few ways to make it happen. While the fruit can be eaten as is, there is no shortage of healthy ways to serve them up. Syn says that sliced apples can be added to oatmeal or a yogurt parfait for breakfast or thrown into a salad for lunch—they can even be a delicious sandwich topping.
If you want to incorporate an apple into a balanced snack, Bosse says to pair it with a source of protein to make the snack even more satiating. Some examples include a sliced apple with nut butter, an apple with Greek yogurt or an apple with trail mix.
Syn says that baked apples with cinnamon can also be a tasty and nutritious dessert. Simply slice the apples, and sprinkle cinnamon on top. Then, bake them in the oven at 400℉ for 20 minutes, turning them over halfway through.
Clearly, there’s something to that “an apple a day” adage after all. By incorporating an apple into your day, your entire body will benefit—especially your gut and heart. Don’t let the easy access to apples lead you to believe this fruit isn’t exciting—its rewards are extraordinary and, when eaten regularly, will benefit you both now and in years to come.
Next up, find out what happens if you eat a tomato every day
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