Will an Apple a Day Really Keep the Doctor Away?

Hello Science Fans!

With changes in the weather, stress at school or at work, or exposure to many people, we can sometimes get sick. And so it’s always helpful to incorporate healthy habits in our everyday lives.

One popular “health tip” that you might have heard even when you were young is that “an apple a day keeps the doctor away”.

To know more about apples and its effect to our health, check out the video below:

Apples have always been a widely popular fruit, particularly among children. Their inherent sweetness appeals to the taste buds of both kids and adults alike, offering a delightful taste without the need for added sugars or sweeteners. Additionally, the crisp and crunchy texture of apples is an enjoyable sensory experience, making them a fun and satisfying snack. Their convenience is another key factor, as apples require no refrigeration and come in their own natural packaging, making them an easy and portable choice for lunchboxes or on-the-go munching. With a wide variety of apple types available, children can explore different flavors and find their personal favorites. Apples’ versatility in culinary preparations, affordability, long shelf life, and cultural significance in various traditions further solidify their status as a beloved fruit among kids and people of all ages.

But will eating an apple a day really keep us from getting sick?

Before I answer this question using science, let me first say hi to our new viewers.

My name is Chona and I’m your resident Filipina scientist.

I’m a researcher in the field of Molecular Biology, and I love how useful the information I get from my research to our daily lives.

I’m also a teacher at the Department of Biology, where I get to highlight to my students that our lessons are not just things to memorize in the classroom but have daily applications.

And SHE-ensya is my science communication channel where I get to share practical tips based on science to my friends and followers.

Now, what makes an apple a healthy fruit?

Apples are a good source of dietary fiber, particularly soluble fiber called pectin.

Fiber is an important aspect of our daily diet for several reasons, as it offers a range of health benefits.

Fiber promotes healthy digestion by adding bulk to the stool, which helps prevent constipation and promotes regular bowel movements. It also aids in preventing digestive disorders like diverticulitis, which is a medical condition characterized by the inflammation or infection of small pouches called diverticula that can develop in the walls of the colon or large intestine. Some types of fiber, especially insoluble fiber, may reduce the risk of colorectal cancer by promoting regular bowel movements and preventing harmful substances from staying in contact with the colon lining. Fiber serves as a prebiotic, providing nourishment for beneficial gut bacteria. A healthy gut microbiota is associated with improved digestion, enhanced immunity, and even mental health benefits.

Fiber slows down the absorption of sugar from the digestive tract into the bloodstream, which helps regulate blood sugar levels. This is particularly important for individuals with diabetes or those at risk of developing it. A high-fiber diet can lower the risk of heart disease. Soluble fiber, in particular, can reduce levels of LDL (“bad”) cholesterol in the blood. It also helps lower blood pressure and inflammation, further supporting cardiovascular health. High-fiber foods tend to be filling and can help control appetite, making it easier to manage body weight. They contribute to a feeling of fullness, which can reduce overeating and snacking between meals.

They are also rich in vitamins, particularly vitamin C.

Vitamin C, also known as ascorbic acid, is an essential nutrient that plays a crucial role in maintaining overall health. Vitamin C is well-known for its role in supporting the immune system. It stimulates the production of white blood cells and antibodies, which are essential for fighting off infections. Regular intake of vitamin C can help reduce the severity and duration of colds and other common illnesses. Vitamin C plays a crucial role in wound healing and tissue repair. It helps the body form new blood vessels, repair damaged tissue, and produce scar tissue.

Vitamin C is essential for the synthesis of collagen, a protein that is a fundamental component of skin, blood vessels, tendons, ligaments, and bones. Collagen provides structural support to various tissues and is critical for maintaining healthy skin, and preventing conditions like scurvy, which is characterized by collagen breakdown.

Vitamin C also enhances the absorption of the type of iron found in plant-based foods from the diet. This is particularly important for individuals who follow a vegetarian or vegan diet, as plant-based sources of iron are less easily absorbed than iron from animal sources.

Apples also contain various antioxidants, such as flavonoids, which may have protective effects against chronic diseases.

Antioxidants are important components of our daily diet because they play a crucial role in protecting our cells and tissues from oxidative stress and damage caused by free radicals.

Free radicals are unstable molecules produced as byproducts of normal metabolic processes or from external sources like pollution, UV radiation, and smoking. These molecules can damage cells, proteins, and DNA, contributing to various diseases, including cancer, heart disease, and neurodegenerative disorders. Antioxidants neutralize free radicals by donating electrons, preventing them from causing harm. Antioxidants protect cells from oxidative damage, which can lead to premature aging and a higher risk of chronic diseases. By maintaining the integrity of cell membranes and preventing DNA damage, antioxidants help keep cells healthy and functional. For example, antioxidants, especially those found in fruits and vegetables, may support brain health by reducing oxidative stress and inflammation. Some studies suggest that a diet rich in antioxidants may help reduce the risk of cognitive decline and neurodegenerative diseases like Alzheimer’s. Antioxidants can protect the skin from UV radiation and environmental damage. They may help reduce the signs of aging, such as wrinkles and fine lines, and contribute to a healthy, radiant complexion. Antioxidants like vitamin C, vitamin E, and carotenoids (such as lutein and zeaxanthin) play a role in maintaining eye health by protecting against conditions like cataracts and age-related macular degeneration (AMD).

Antioxidants also help protect the cardiovascular system by reducing the oxidation of LDL cholesterol (often referred to as “bad” cholesterol). Oxidized LDL is more likely to contribute to the buildup of plaque in arteries, increasing the risk of heart disease. Antioxidants may also improve blood vessel function and reduce inflammation in the cardiovascular system.

While antioxidants alone are not a guaranteed cancer prevention strategy, they may help reduce the risk of cancer by neutralizing free radicals that can damage DNA and lead to the development of cancerous cells. Antioxidant-rich diets, along with other healthy lifestyle choices, can contribute to cancer prevention.

Pretty awesome benefits, right? But is eating an apple a day enough? And is it possible to eat too much apples?

While apples are a tasty and nutritious snack, it’s important to remember that no single food can guarantee perfect health or replace the need for proper medical care when necessary.

Eating too many apples at once, especially if you’re not accustomed to a high-fiber diet, may cause bloating, gas, diarrhea, or stomach cramps. Apples are acidic and slightly sugary, and eating them in excess could contribute to tooth enamel erosion and dental issues. It’s a good practice to rinse your mouth with water or brush your teeth after consuming acidic fruits. And since apples have natural sugars, and if you consume an excessive amount, it can lead to spikes in blood sugar levels. This is particularly relevant for individuals with diabetes or those who need to manage their blood sugar levels carefully.

To enjoy apples without experiencing these potential drawbacks, it’s recommended to consume them in moderation as part of a balanced diet. The dietary guidelines for adults generally recommend 1 to 2 servings of fruit per day, and apples can certainly be part of that. Eating a variety of fruits and vegetables ensures that you get a broad spectrum of nutrients and reduces the risk of overconsumption of any single food item. If you have specific dietary restrictions or health concerns, it’s advisable to consult with a healthcare provider or registered dietitian for personalized guidance on your fruit intake.

But what do you think?

Do you like apples? What other food items are you curious about? Let us know your thoughts in the comments section below.

Thank you so much for dropping by!

If you have any comments, questions or suggestions, please don’t hesitate to contact me, your resident Filipina scientist, in the comments section below.

And remember, when in doubt, always use your (con)science!