AN APPLE A DAY KEEPS THE DOCTOR AWAY ?

An Apple a Day Keeps the Doctor Away Meaning?

"An apple a day keeps the doctor away" is a common English-language proverb that appeared in the 19th century.

A variant of the proverb, "Eat an apple on going to bed, and you'll keep the doctor from earning his bread" was recorded as a Pembrokeshire saying in 1866.

DOES AN APPLE A DAY KEEPS THE DOCTOR AWAY ? — After getting all the idioms you are like

Advocating for the consumption of apples, and by extension, "If one eats healthy foods, one will remain in good health and will not need to see the doctor often".

In this phrase, apple refers to healthy or daily good habits. So if one eats healthy, one will get sick and require the doctor less often.

The proverb an apple a day keeps the doctor away means that, if one eats healthy foods, one will remain in good health and will not need to see the doctor often. In this proverb Apples refers to the eating fruits and vegetables on daily basis, so one will remain in good health.

Origin of An apple a Day

The modern phrasing, "An apple a day keeps the doctor away", began usage at the end of the 19th century, with early print examples found as early as 1887.

The proverb as we see it and know it today first appeared in Rustic Speech and Folk-lore, published in 1913 by Elizabeth Wright.

The original proverb may not have referred specifically to the health benefits of apples, since apple in Old English referred to any fruit that was round in shape and grew on a tree.

It should be noted that apple in the original proverb may have referred to any round fruit. In Old English, apple was used to allude to round fruits that grew on trees.

This proverb began to use in the late 19^th century, In that time apple is reffered to any round fruit that grew on trees. The English proverb an apple a day keeps the doctor away means that one should eat healthy if one does not want to suffer from ill health or doctor visits.

An Apple a Day Benefits

Eating Apples have been associated with a number of benefits that could help promote long-term health.

Apple Nutrition Content

Apples contains a high amount of nutrients including, Cabohydrates, Fiber, Vitamin C and some minerals like copper and potassium as well.

An Apple provide roughly 100 calories, 25 grams of Carbs and also a good amount of fibre as well around 4 grams (10% of the RDA for fiber).

In particular, vitamin C acts as an antioxidant to neutralize harmful compounds known as free radicals and protects against disease .

Apples are also a great source of antioxidants like quercetin, caffeic acid, and epicatechin.

Apples also contain every vitamin needed by the body with the exception of Vitamin B12, which is only found in animal products, and Vitamin D, which you can produce by eating your apple under the sun.

Apples are very nutritious, an apple provide 100 calories and a good amount of fiber. It also contains vitamin like Vitamin C and K. In which Vitamin C acts as antioxidants. Apple can also give Vitamin D, if you eat it under the sun.

Eating Apple a Day may Keeps the Cardiologist Away

In the laboratory, apples have been found to have very strong antioxidant activity, inhibit cancer cell proliferation, decrease lipid oxidation, and lower cholesterol.

A 2013 study using computer modelling compared eating apples with taking a common daily cholesterol-lowering drug to estimate risk of cardiovascular diseases.

If you have ever looked at an apple you may have noticed it resembles the humble heart, and for good reason.

A comprehensive review of nine human studies conducted by researchers at the British Nutrition Foundation examined the effects of apples on cardiovascular disease risk factors.

They found that the apple polyphenols (a type of antioxidant), have a positive influence on blood lipids and blood pressure in human beings.

You should not avoid the skin of the apple, since these polyphenols are most concentrated in the peel of the apple. In fact, Whole apples have an average of 57 times more polyphenols than commercial apple juice .

In one study of non-smoking healthy middle-age adults who ate apples less than twice a month, simply eating one apple per day resulted in lowered blood levels of oxidized LDL(bad cholesterol) by 40%.

Some studies suggest that eating apples are good for health heart, Studies found that apple contains polyphenols(antioxidant) which have positive influence on blood lipid profile and blood pressure. Eating apples twice a day can lower LDL cholesterol levels in blood.

Is Apple Good For Diabetes?

There is substantial epidemiological evidence that a diet high in polyphenol rich fruits and vegetables protects against developing cardiovascular disease and type 2 diabetes.

Studies suggests that, Apples can reduce the risk of developing type 2 diabetes, through action of their constituent polyphenols.

Apples are also good source of dietary fibre as well. One apple gives around 3-5 grams of fibre which is almost the 20% of the daily fibre requirement.

Consumption of dietary soluble fibers has been associated with health benefits such as reduced lipid levels, lower blood pressure, improved blood glucose control, improved immune function, and reduced inflammation.

Increasing fiber intake lowers blood pressure and serum cholesterol levels. Increased intake of soluble fiber improves glycemia and insulin sensitivity in non-diabetic and diabetic individuals.

In people with diabetes, fiber — particularly soluble fibre — can slow the absorption of sugar and help improve blood sugar levels. A healthy diet that includes insoluble fiber may also reduce the risk of developing type 2 diabetes.

Eating apples can reduce the risk of type 2 diabetes through the action of polyphenols. Apples also contains good amount of fibre as well. Increasing fibre intake improves insulin sensitivity in diabetic patients by slowly absorbing in the gut and help in improving blood sugar levels.

Eating Apples may Helpful in Preventing Cancer

Evidence suggests that a diet high in fruits and vegetables may decrease the risk of chronic diseases, such as cardiovascular disease and cancer. As they are rich in phytochemicals.

Phytochemicals are compounds, obtained from plants which are usually good for humans and can Protect cells and DNA from damage that may lead to cancer and Slow the growth rate of some cancer cells.

Apples are a widely consumed, rich source of phytochemicals, and epidemiological studies have linked the consumption of apples with reduced risk of some cancers, cardiovascular disease, asthma, and diabetes.

Several studies have proposed that apple and its extracts exhibit a variety of biological functions that may contribute to health benefits including beneficial effects against chronic heart and vascular disorders, respiratory and pulmonary dysfunction as well.

In a review and analysis of apples and related compounds, Dianne Hyson from the Department of Family and Consumer Sciences, California State University concluded that, There are current data suggesting that [Apple polyphenols] might be linked to reduced risk of several forms of cancer.

According to a long researcher at the German Cancer Research Center in Germany found that, apples influence multiple mechanisms relevant for cancer prevention on the genetic level, and regular consumption of one (or more) apple per day has been shown to prevent skin, breast, and colon cancer.

And it all comes back to the whole apple fruit, with some of the most potent anti-cancer compounds residing in the peel.

Evidence suggest that eating apples can reduce the risk of cancer in certain individuals, Apples contains phytochemicals which influence the cancer prevention on genetic levels and regular consumption of one apple per day has been shown to prevent skin, breast, and colon cancer.

Antioxidants Benefits of An Apple

Apple polyphenols may also have beneficial effects on outcomes related to Alzheimer’s disease, cognitive decline of normal aging, diabetes, bone health, and gastrointestinal protection from drug injury.

Antioxidant-rich foods scavenge free radicals and other reactive species, decreasing the risk of different non-communicable chronic diseases.

Based on the high Total Antioxidant Capacity, apples, oranges, onions and other foods, their regular dietary intake is strongly recommended to reduce the risk of chronic non-communicable diseases.

Apples contain a variety of phytochemicals, including quercetin, catechin, phloridzin and chlorogenic acid, all of which are strong antioxidants.

The antioxidants in apples have been shown to extend the average lifespan of fruit flies by 10% (American Chemical Society 2011). Granted the relevance to humans is debatable, but it’s interesting nonetheless.

Apple polyphenols may even provide protection against some autoimmune diseases such as ulcerative colitis and Crohn’s disease(abdominal problem).

Another unique compound found in apple peels, ursolic acid, prevents muscle loss during illness and aging. And “animals given ursolic acid also became leaner and had lower blood levels of glucose, cholesterol and triglycerides”.

Apples are rich in antioxidants which can destroy free radicals, which can reduce the the risk of non-communicable diseases. The antioxidants in apples have been shown to extend the average lifespan of fruit flies by 10%. Granted the relevance to humans is debatable, but it’s interesting nonetheless.

Apples are also Good for Eye Health

Apples are good sources of both Vitamin A and Vitamin C, As we know vitamin A plays a major role in maintaining vision and vitamin C acts as an antioxidant which reduces inflammation in the body.

Oxidative stress and inflammation play a critical role in the initiation and progression of age-related ocular abnormalities as cataract, glaucoma, diabetic retinopathy, and macular degeneration.

Therefore, phytochemicals with proven antioxidant and anti-inflammatory activities, such as carotenoids and polyphenols, could be of benefit in these diseases.

There is a very important role and mechanisms of polyphenols and carotenoids and their possible synergistic effects on the prevention and treatment of age-related eye diseases that are induced or augmented by oxidative stress and inflammation.

Apples contains good amount of Vitamin A and Vitamin C which helps in maintaining vision and can helps in reduces inflammation. Apples contains Polyphenols and carotenoids that are helpful in prevention of age-related eye diseases.

Consuming Apples Daily Good for Mental Health

Recent research has shown that eating fruit and vegetables on daily basis may promote emotional well-being and good for mental health.

More specifically, “on days when people ate more fruits and vegetables, they reported feeling calmer, happier and more energetic than they normally did" (IANS 2013).

Even just eating apples in everyday life has been shown to reduce hunger and elevate mood. (Macht and Dettmer 2006).

Eating apples or fruits and vegetables daily isn’t challenging either. Actually, it’s as simple as buying a new fruit bowl.

People are more likely to eat apples when they are visible and easily accessible. So keep your fruits close, and your apples closer. Especially during stressful times, as you may find yourself a little less anxious.

Eating fruits and vegetables daily resulted in overall well-being. Those who eats apples daily, it help them to elevate their mood. So keep your fruits close to you and it will help in your stressful times.

Eating One Apple a Day Actually Keeps the Doctor little away !

Fruit consumption is believed to have beneficial health effects, and some claim, “An apple a day keeps the doctor away.”

To examine the relationship between eating an apple a day and keeping the doctor away.

A cross-sectional study of a nationally representative sample of the US adult population.

A total of 8728 adults 18 years and older from the 2007–2008 and 2009–2010 National Health and Nutrition Examination Survey completed a 24-hour dietary recall questionnaire and reported that the quantity of food they ate was reflective of their usual daily diet.

Daily apple eaters (consuming the equivalent of at least 1 small apple daily vs non–apple eaters, based on the reported quantity of whole apple consumed during the 24-hour dietary recall period.

MAIN OUTCOMES AND MEASURES

Of 8399 eligible study participants who completed the dietary recall questionnaire, we identified 753 adult apple eaters (9.0%)—those who typically consume at least 1 small apple per day.

The primary outcome measure was success at “keeping the doctor away,” measured as no more than 1 visit (self-reported) to a physician during the past year.

Secondary outcomes included successful avoidance of other health care services (i.e. no overnight hospital stays, visits to a mental health professional, or prescription medications).

Apple eaters were more likely to keep the doctor (and prescription medications) away.

In the adjusted analysis, apple eaters also remained marginally more successful at avoiding prescription medications but there were no differences seen in overnight hospital stay or mental health visits.

Evidence does not support that an apple a day keeps the doctor away. However, the small fraction of US adults who eat an apple a day do appear to use fewer prescription medications.

Practical Recommendations for An Apple a Day

Apples are great, they are even good in taste.

But there are some fruits that are also highly nutritious and you can use as variety If you are just bored with eating only apples.

Lemons are great source of Vitamin C and they are very cheap. You can add it by pouring on rice or pulses. It tastes very good and it gives you about 83 mg of vitamin C.

The second fruit which is recommend is guava. Guavas are very high in Vitamin C which acts as antioxidant, helps in destroying free radicals in the body. A single guava contains 126 mg of vitamin C, which is more than the daily intake of the vitamin C.

These are some fruit recommendation which you can use on daily basis as variety, and if you like something else then you can go ahead with that and eat sufficient amount of fruits and vegetables which suits you the best.

ADVISE

Apples are very nutritious and has tons of health benefits, and eating apples daily has some life changing benefits also.

Apple is great, no argument there but for overall health and fitness you cannot depend only on apple.

For being Healthy and Fit Your overall nutrition and daily activity matters the most. For being healthy your daily lifestyle is what you can get most of out of it.

If your lifestyle is poor, If you are not eating well and not exercising, You cannot say that you are just eating apples and can get most of the benefit out there, just eating one single apple.

If you are reading till here, you are surely going to think of me like this.

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Conclusions

Evidence does not support that an apple a day keeps the doctor away. However, the small fraction of US adults who eat an apple a day do appear to use fewer prescription medications.