Almost everyone knows the expression “one apple a day keeps the doctor away.” Even in Italy, where I grew up, we used this saying! Being lucky enough to grow up in the countryside near the seaside, I didn’t realize at the time that not everyone had the same fortune of picking their own fruits and vegetables from their front yard.
I remember simply going under the tree, picking the fruits of the season, washing them, and eating them. I don’t think I have ever tasted fruit quite like that again. The only time I still experience it is when I go back to Italy, where my parents still pick pears from the tree for our breakfast.
But fruits in general contain a good amount of nutrients and vitamins, so why are apples the ones most associated with this famous expression? I’m not sure exactly where or when it started, but here are some facts about apples, their history, and their qualities.
There are about 25 common types of apples, and they vary in colour and texture—from green to deep red. Some are sweet, such as Red Delicious and Royal Gala (my favourite), while others have a sharper taste, like Granny Smith, Pink Lady, and Cox apples.
It is believed that the original apple tree comes from Eastern Europe and Southwestern Asia. Through cultivation and hybridization—the process of combining different varieties or species of trees to create new ones—many more varieties have developed over time from the original apple tree.
In the past, apples were even thought to help people stay forever young. Modern scientific studies show that regular consumption of apples may help reduce the risk of heart disease, cancer, asthma, and type 2 diabetes, partly because apples release sugar slowly into the bloodstream.
Apples contain high amounts of flavonoids, especially quercetin. Quercetin is an antioxidant that helps protect the integrity of cell membranes. Our bodies are made up of millions of cells, and the outer part of these cells can constantly be under attack from oxidation. Quercetin, along with other antioxidants such as vitamin C and many flavonoids found in colourful fruits and vegetables, helps protect our cells from damage.
Quercetin also helps block the inflammatory cascade, which plays a role in several inflammatory conditions such as asthma, arthritis, and allergies.
Of course, some people may be allergic to apples. In that case, it is important to find suitable alternatives or solutions.
Another important component of apples is pectin. Pectin can help lower cholesterol levels by improving intestinal motility and reducing the reabsorption of fats and toxins—in other words, it helps the body eliminate waste more efficiently.
One medium apple provides about three grams of fibre. Eating about two apples a day may reduce cholesterol levels by up to 11 percent. Pectin is helpful not only for relieving constipation but also for easing diarrhoea. In fact, the over-the-counter medication Kaopectate contains pectin.
Nutritionally, raw apples provide vitamin C, pectin, fibre, potassium, and phytochemicals such as ellagic acid (another antioxidant) and quercetin.
So when people say that “one apple a day keeps the doctor away,” there is some truth to it. However, many fruits contain valuable nutrients, antioxidants, and fibre. For this reason, it is important to vary and combine different fruits to gain the widest range of health benefits.
Hopefully this has convinced you to start carrying an apple—or perhaps two—in your lunch box or bag. Of course, other fruits are just as good. A fresh fruit salad is also a wonderful and enjoyable way to get all that goodness!
