Friday September 12th, 2025

“An apple a day keeps the doctor away.” This 19th-century Welsh proverb has crossed generations and cultures, solidifying the fruit’s reputation as a symbol of health and balance. But is there any scientific basis for this famous saying?

Science shows that apples contain a series of bioactive compounds, such as flavonols, anthocyanins, and phloridzin, which have been linked to improved heart health, glucose control, and even the prevention of chronic diseases. Furthermore, the presence of soluble fiber, especially pectin, helps to reduce “bad” cholesterol (LDL) and regulate blood sugar levels.

Studies support this view. An analysis of five research papers indicated that apple consumption is linked to a reduction of up to 18% in the risk of developing type 2 diabetes. Another study from 2022 showed that regular intake of the fruit can consistently lower cholesterol. There is also evidence that the polyphenols found in the skin are among the most potent antioxidants available in natural foods, protecting cells against the effects of free radicals.

But What’s Fact and What’s Fiction?

Despite all the benefits, science also shows that eating an apple a day is no guarantee of staying away from the doctor’s office. A study of nearly 9,000 people indicated that those who eat apples visit the doctor less often, but the difference was not statistically significant — as factors like lifestyle and educational level also have an influence. What did stand out, however, was the lower need for prescription medication among frequent consumers of the fruit. Therefore, some researchers have suggested an update to the proverb: “An apple a day keeps the pharmacist away.”

Eating an apple every day may not be a magic formula for avoiding illness, but it certainly contributes to a healthier and more balanced diet. Ultimately, the proverb captures a greater truth: the more varied fruits and vegetables we include in our diet, the more we give our bodies the tools to live with quality and longevity.

Read the full study published by the BBC: bbc.com/portuguese/articles/cy5wnxx6vr3o