6 Pros and Cons to Eating an Apple a Day

You know the ancient aphorism of health: "An apple a day keeps the doctor away." Although no food can keep disease at bay, apples are nutritious fruits that can help you lose weight and offer a variety of other health benefits. But should you really eat an apple a day, or is it possible to get too much of a good thing and turn the advantages into disadvantages?

Apple nutrition
A large apple, about 3-1 / 4 inches in diameter, with the skin on, has 116 calories. It has very little protein or fat, with less than one gram of each, and 31 grams of carbohydrates. Of those carbohydrates, more than 5 grams are fiber, making apples a fiber-rich fruit.

The same apple size is also a good source of vitamins and minerals. Vitamin C in a large apple is remarkable, as it meets 11 percent of a man's daily needs and 13 percent of a woman's. A large apple also gives you 5 percent of your daily requirement for the mineral potassium, which is associated with healthier blood pressure.

Benefits of eating apples
1. Weight control
The fiber in a large apple gives you a lot of benefits. In a study, published in PloS One in 2015, adding apple fiber, a water-soluble type called pectin, to rats' diets reduced their food intake and helped decrease weight and body fat. The researchers concluded that apple pectin supports satiety and weight control.

2. Intestinal health
Getting adequate fiber also helps with bowel movements and keeps it regular and can improve your cholesterol levels, reducing your risk of heart disease and type 2 diabetes. There is also evidence that fiber can help protect you from colon cancer, although need more research. Men need 38 grams of fiber a day for optimal health, and women need 25, so just one large apple will satisfy 13 to 20 percent of your daily requirement.

3. Fight Free Radical Damage
Apples are rich in antioxidants like vitamin C, which help fight free radicals, molecules that can damage DNA and make it susceptible to diseases like heart disease and cancer. A review of studies, published in the Annals of Oncology in 2005, reported that eating one or more apples a day helped protect subjects from many different types of cancer, including those of the esophagus, breast, colon, and ovary.

In addition to vitamin C, apples contain antioxidants phytochemicals such as quercetin, catechins, and chlorogenic acid. In fact, the antioxidant activity of the compounds in apples is greater than that of many other fruits, such as grapes, strawberries, pears, and oranges.

Disadvantages of eating apples
1. Possible gas and bloating
You will find some downsides to eating apples every day. If you're not used to eating fiber, suddenly embarking on an apple-eating regimen every day can lead to uncomfortable gas and bloating. Add apple fiber and other foods to your diet gradually, gradually introducing it over a few weeks, and be sure to drink plenty of water to help the fiber pass through your digestive tract.

2. Apple allergy
Some people are allergic to apples and related fruits. If you are allergic to birch pollen, you may also develop an allergy to apples and should refrain from eating them. Symptoms can range from hives, abdominal pain, and vomiting to life-threatening anaphylaxis. However, you may be able to eat apples without the peel.

3. Exposure to pesticides
Apples top the list of "dirty" products, according to the Environmental Working Group. If you are concerned about high levels of pesticides in your food, buy organic apples. However, organic products can be more expensive than conventionally grown ones, leading to a larger tab at the grocery store.


Ways to eat apples every day
Eating an apple a day is easy with such portable fruit. Keep a bowl of washed apples on the counter and grab one on the way to school or work. Apples also make delicious additions to a large number of dishes.

Top the morning oatmeal or yogurt with chopped apples and raisins, or slice a little apple into your lunch or dinner salad along with the grilled chicken. An apple with 2 tablespoons of almond butter is a satisfying snack to enjoy after your exercise routine; a baked apple with a little butter and a pinch of cinnamon is a nutritious dessert to satisfy galoshes.