24 June 2025

The Health Benefits of Apples

In South Africa, apples are a beloved fruit, with millions of tonnes produced annually. The saying an apple a day keeps the doctor away has roots in a Welsh proverb from 1866, suggesting that this fruit can help maintain good health. But how true is this claim?

Apples are packed with beneficial nutrients, including phytochemicals like flavanols, which may aid in weight management and reduce heart disease risk. They also contain polyphenols, such as anthocyanins, which contribute to heart health and phloridzin, known for helping regulate blood sugar levels. The high fibre content, primarily pectin, can lower unhealthy cholesterol levels and stabilize blood sugar.

Research indicates that consuming apples may lead to significant health benefits. A 2017 review found an 18% reduction in the risk of developing type 2 diabetes among apple consumers. Another study from 2022 suggested that regular apple intake could lower cholesterol levels, provided the habit is maintained for over a week. Furthermore, a healthy diet, rich in bioactive compounds found in apples, can reduce cancer risk by up to 40%.

However, experts caution that while apples are nutritious, they are not necessarily superior to other fruits. According to Janet Colson, a nutrition professor, apples lack certain vitamins and minerals but offer a variety of health-promoting compounds. Some researchers claim apples have the second highest antioxidant power among fruits, which helps combat free radicals and reduce disease risk.

A 2015 study involving nearly 9,000 participants found that those who ate apples regularly were less likely to rely on prescription medications, suggesting a link between apple consumption and overall health. However, the study also highlighted that apple-eaters tend to have healthier lifestyles, complicating the direct association with doctor visits.

Flavia Guzzo, a plant biology professor, emphasizes the importance of consuming the apple peel, where most polyphenols reside. She also notes that ancient apple varieties may offer more health benefits than modern ones, as breeding often prioritizes taste and size over nutritional content.

In conclusion, while eating an apple daily may not drastically reduce doctor visits, it can contribute positively to overall health. However, it should be part of a balanced diet rich in various plant-based foods for optimal benefits.