“Unlocking Health Secrets: Is the Popular Saying ‘An Apple a Day Keeps the Doctor Away’ Really True?” – BBC News Pidgin

Apples are a favorite fruit worldwide, with almost 100 million tons produced each year. The saying “an apple a day keeps the doctor away” comes from an 1866 Welsh proverb. But how true is this claim?

First, let’s look at what makes apples healthy. They are packed with phytochemicals, especially flavanols, which may help with weight management and lower heart disease risk. Apples also have polyphenols, such as anthocyanins, which give some varieties their red skin and support heart health. Additionally, a type of polyphenol called phloridzin helps regulate blood sugar levels.

Eating apples provides plenty of dietary fiber, mostly pectin. Pectin has been linked to reduced levels of bad cholesterol (LDL) and stable blood sugar. A 2017 review found that eating apples can lower the risk of type 2 diabetes by 18%. Another study from 2022 reviewed 18 studies and noted that apple consumption can decrease cholesterol levels if done consistently.

Further benefits of apples include their potential to lower cancer risk. A healthy diet overall can reduce the likelihood of cancer by up to 40%, thanks to the bioactive compounds found in fruits like apples. Some studies even connect regular apple consumption to a lower risk of certain cancers.

Experts suggest that apples rank high in antioxidant properties among fruits. Janet Colson, a nutrition professor, notes, “Apples have the second-highest antioxidant power among all fruits.” These antioxidants help combat free radicals—harmful molecules that can damage cells, leading to diseases like cancer and heart issues.

Flavia Guzzo, a plant biology professor, emphasizes the importance of polyphenols in apples. These compounds not only help balance antioxidants but also contribute to overall health benefits—their presence is significant in preventing chronic diseases.

While apples are beneficial, it’s essential not to rely solely on them. Matthew Davis, an epidemiologist, states, “People who eat apples tend to lead healthier lifestyles,” which complicates the association between apple consumption and doctor visits. His research found that while apple eaters may visit doctors less, it could also be due to other healthy habits, such as being more educated or not smoking.

Researchers are cautious with the assertion that “one apple a day” guarantees fewer doctor visits. The reality is more complex. Apples can reduce the risk of chronic illnesses, but they shouldn’t replace other healthy dietary habits.

Interestingly, some studies suggest that consuming more than one apple a day can bring greater health benefits. In one 2020 study, participants who ate two apples daily saw significant improvements in cholesterol levels.

To maximize health benefits, keeping the apple skin on is critical, as it contains most of the polyphenols. Guzzo also notes that older apple varieties, like the Pom Prussian, may have higher polyphenol content compared to newer types chosen for size and taste.

In conclusion, while apples are a great addition to a healthy diet, they work best as part of a diverse range of plant-based foods. Incorporating apples daily can support health—which aligns with the idea behind the age-old saying, but a holistic approach to nutrition is key to truly reducing doctor visits.



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