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Where the famous apple saying came from, what a medium apple contains, and what research does and does not tell us about apples and long-term health.

You likely know the familiar expression, “An apple a day keeps the doctor away.”

While the phrase was first coined in 1913, it was based on a Pembrokeshire proverb that originated in 1866. Notes and Queries magazine was the first to publish the original saying: “Eat an apple on going to bed, and you’ll keep the doctor from earning his bread.”

Research suggests that eating more apples is not actually linked with fewer visits to the doctor. Even so, apples can be a nutritious and convenient part of a balanced diet.

Apples and general wellbeing

Apples have been studied for their nutrients and for their possible place in long-term wellbeing. Below is a summary of what is known, together with the limits of that research.

Highly nutritious

Apples provide fibre, vitamins, minerals and plant compounds known as antioxidants.

One medium apple provides approximately the following nutrients:

• Calories: 95
• Carbs: 25 grams
• Fibre: 4.5 grams
• Vitamin C: 9% of the Daily Value (DV)
• Copper: 5% of the DV
• Potassium: 4% of the DV
• Vitamin K: 3% of the DV

Vitamin C acts as an antioxidant, and the body needs it for many normal everyday functions.

Apples also contain plant compounds such as quercetin, caffeic acid and epicatechin, which researchers continue to study.

Apples and heart health research

Some population studies have found that people who eat more apples tend to have lower rates of certain chronic conditions, including heart disease. These studies show associations; they do not prove that apples prevent disease.

One study of more than 20,000 adults found that eating more white-fleshed fruits and vegetables, including apples, was linked with a lower rate of stroke.

Researchers think flavonoids, plant compounds found in apples, may play a part, but this is still being investigated.

Apples also contain soluble fibre, and eating enough fibre is part of general healthy-eating guidance.

Apples and cancer research

Apples contain antioxidants and flavonoids that scientists are studying for their possible role in long-term health.

One review of 41 studies reported that higher apple intake was associated with a lower rate of lung cancer, and another study reported a similar association for colorectal cancer.

Other research has looked at diets rich in fruits and vegetables and lower rates of several cancers. However, these findings are associations, other lifestyle factors may be involved, and more research is needed. Apples should not be seen as a way to prevent or treat cancer.

Other areas being studied

Apples have also been linked in research to several other areas of health:

• Feeling full. Because of their fibre content, apples can help some people feel satisfied after eating, which may be useful as part of a balanced eating pattern.
• Bone health. Human, animal and test-tube studies have explored whether higher fruit intake is associated with bone mineral density; the evidence is still developing.
• Brain function. Some animal studies have looked at apples and oxidative stress, but results in animals do not necessarily apply to people.
• Asthma. Some studies have reported an association between higher apple intake and lower rates of asthma.
• Type 2 diabetes. One large review reported that people who ate an apple a day had a lower rate of type 2 diabetes than those who ate none. This is an association, not proof of cause.

Talk to a health professional

Apples can be an enjoyable part of a varied diet, but no single food replaces medical care. If you have a health condition or specific dietary needs, check with your GP or an accredited practising dietitian.