Does An Apple A Day, Really Keep The Doctor Away?

Now that Robert F. Kennedy Jr. has inverted the ‘food pyramid’ (see the wins of the week above) putting organic fruit and vegetables back at the top of the priority list, we thought it would be a good idea to look into whether fruit, and apples particularly, given the old adage of ‘an apple a day keeps the doctor away’ are really beneficial to our health.

This time of year also makes this pertinent. Having over-indulged over the holidays with more eating and drinking than we are designed for, many people are dusting off those good old resolutions to get back to better health and improve their fitness. Some are considering detoxing, fasting, or even going back to the gym.

For me personally, the idea of eating an apple to improve my health sounds a lot easier than going to the gym. It also appeals to me because it seems to be logical: If eating badly was the cause of our current, post-holiday season problem, surely eating better will get us out of it? But can a simple daily dose of sliced apple do the trick?

It seems so: In a 2015 study published in the JAMA Network, the authors showed that eating an apple a day does in fact reduce the use of prescription medications, indicating better overall health and wellbeing over non-apple eaters. Consequently, the 2015 study concluded that “An apple a day does keep the pharmacist away.” Given how damaging we know pharmaceutical drugs can be, this alone is reason to up our consumption of apples.

According to a growing body of research, the health benefits of eating apples are profound and wide-ranging.

A study titled, ‘Does an apple a day keep away diseases? Evidence and mechanism of action’ that was published in Food, Science and Nutrition in June 2023 concluded that, “Apples, apple components, and apple products have multiple health benefits.”

Their study went on to explain that, “Apple products have protective effects against CVD and cancer, as well as cognitive functions, and promote hair growth, healing of burn wounds, improve the oral environment, prevent niacin‐induced skin flushing, promote the relief of UV‐induced skin pigmentation, and improve the symptoms of atopic dermatitis as well as cedar hay fever among others. These effects are associated with various mechanisms, such as antioxidation, protecting vascular endothelium, reducing blood lipids, anti‐inflammatory, and antiapoptotic.

In conclusion, the effects of apples and apple derivatives on disease risk reduction are encouraging. The combined phytochemical and nutrient profiles in apples suggested their potential to be powerful for the prevention of several chronic conditions in humans.”

These chronic conditions include cancer. In 2020, cancer was second only to CVDs as the most common chronic disease, with an estimated 19 million new cases and 10 million deaths per year worldwide. Apple consumption reduced the risk of cancers, such as head and neck cancer, liver cancer, prostate cancer, colon cancer, and breast cancer.

The consumption of apples, apple products and apple ingredients has been shown to slow aging, improve cognitive function, and protect the nervous system, which is good for us all in the long term.

Commenting on this debate, world-renown health guru, Sayer Ji, writes in his excellent GreenMed Info substack, “Modern science continues substantiating the age-old wisdom that eating apples daily confers profound advantages for staying healthy long-term. With clinically-validated impacts spanning gut ecology, detoxification support, glycemic regulation, anti-inflammation, and vascular protection, apples emerge as essential tools for both fighting chronic disease and winning the daily wellness battle.

Yet not all apples are equal. Conventional apples rank among the most pesticide-laden fruits, subject to over 50 different chemicals. Seeking organic sources matters for avoiding synthetic contaminants that diminish apple nutrition. Variety counts too – different apple cultivars feature unique phytochemical profiles that biodynamically nourish physiology.[26] Embracing biodiversity through heirloom apples harvested from regional orchards makes incorporating “an apple a day” more sustainable and effective.

As this analysis illuminates, ample evidence validates embracing an apple (or two, ideally organic) every day. Beyond the convenience of a tasty portable snack, apples deliver multifaceted health benefits unmatched by purported “superfoods” like coconut oil or celery juice. Indeed when it comes to choosing essential functional foods for supporting vibrant wellbeing across the lifespan, the apple stands in a class of its own. Savour one today – and reinvigorate timeless wisdom for lifelong wellness.”

In a June 2025 article on the health benefits of apples, GreenMed Info lists 10 of the most clinically significant applications of apples in preventing and even reversing disease. They are:

1. Atherosclerosis – Apple polyphenols reduce arterial plaque, improving cardiovascular health.
2. Neuroprotection – Apple juice and polyphenols reduce oxidative stress and support memory.
3. Liver Detoxification – Apples combat fatty liver and improve liver enzyme profiles.
4. Cancer Inhibition – Apples show anticancer effects in breast, liver, colon, and stomach cancers.
5. Weight Regulation – Apple polyphenols reduce visceral fat and support healthy metabolism.
6. Ulcerative Colitis – Apple compounds alleviate inflammation and improve gut flora.
7. Advanced Glycation End-Products (AGEs) – Apples protect against sugar-related cellular aging.
8. Diabetes Complications – Apples reduce blood glucose and insulin resistance markers.
9. Antimicrobial Action – Apple-derived compounds inhibit S. aureus, E. coli, and H. Pylori.
10. Radiation Detoxification – Apple pectin has been used to reduce radioactive cesium post-Chernobyl, and may have been responsible for saving thousands of lives among those afflicted by fall out.

They conclude that, “These ten benefits are not folklore. These are only a small sampling of the peer-reviewed, laboratory-confirmed benefits of a fruit that’s been maligned for being too ordinary to be appreciated for their truly extraordinary healing properties.”

So, an apple a day it is then…

Sources for this article include:
’Does an apple a day keep away diseases? Evidence and mechanism of action’ as published in Food, Science and Nutrition in June 2023 at https://pmc.ncbi.nlm.nih.gov/articles/PMC10494637/
https://greenmedinfo.com/blog/apple-day-really-can-keep-doctor-away-heres-why
https://greenmedinfo.com/content/apple-day-keeps-pharmacist-away-and-might-save-your-life
https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/2210883