We’ve all heard the saying “An apple a day keeps the doctor away” but is that really true? I decided to dig a little deeper and fact check that little tale.
Short answer: NO but by no means does that mean don’t eat them then.
Fiber
Apples are full of fiber. Something most Americans do not get enough of.
RDA for adult men 33.6 g/day while adult women are at 28 g/day.
Wanna guess the average amount of fiber consumed per day by Americans? 17 grams. Research suggest only 5% of Americans reach the RDA for fiber.
Fiber helps promote the growth of the good bacteria in the colon. These are the good bugs in our guts that are proficient at creating beneficial compounds such as short-chain fatty acids (SCFA), proteins, vitamins, and even neurotransmitters. We wanna keep them happy and in balance.
Phytonutrients
Apples are also a good source of polyphenols. Polyphenols are a phytonutrient found in plants- they antioxidants and anti inflammatory for the body. They are the unsung superheroes of the body.
Is there one variety better than others?
Granny Smith
Washington State University tested Granny Smith, Braeburn, Fuji, Gala, Golden Delicious, McIntosh and Red Delicious varieties and Granny Smith came out at the top containing the most nondigestible compounds.
EWG.org
Apples are listed on the environmental working group's dirty dozen list meaning they tested heavy in pesticide residue. Apples should be purchased organic. Locally purchased and in season is a good general rule of thumb for all produce. If you do purchase conventionally grown its best to not eat the skin even if you wash them.
If you haven’t downloaded the Clean 15 and Dirty Dozen list from the EWG head over there now https://www.ewg.org/foodnews/dirty-dozen.php
Sources:
- Association between apple consumption and physician visits appealing the conventional wisdom that an apple a day keeps the doctor away, Matthew Davis, at al., JAMA Intern Med, volume 75, number 5, 30 March 2015, doi:10.1001/jamainternmed.2014.5466.
published online - The prescription is laughter (editor’s note), Rita Redberg, JAMA Intern Med, volume 75, number 5, published online 30 March 2015, doi:10.1001/jamainternmed.2014.574.
- Giuliana Noratto et al, “Assessing non-digestible compounds in apple cultivars and their potential as modulators of obese faecal microbiota in vitro.” Food Chemistry, DOI: 10.1016/j.foodchem.2014.03.122
- Appendix 7. Nutritional goals for age-sex groups based on dietary reference intakes and Dietary Guidelines recommendations. (2015, December)
health.gov/dietaryguidelines/2015/guidelines/appendix-7/ - Basic report: 09003, apples, raw, with skin (includes foods for USDA's food distribution program). (2018, April)ndb.nal.usda.gov/ndb/foods/show/09003?fgcd=&manu=&format=&count=&max=25&offset=&sort=default&order=asc&qlookup=Apples%2C+raw%2C+with+skin+%28Includes+foods+for+USDA%27s+Food+Distribution+Program%29&ds=&qt=&qp=&qa=&qn=&q=&ing=
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