An Apple A Day. How Healthy Is That, Really?

Everyone knows the saying, “An apple a day keeps the doctor away.” But is it really true that eating just one apple a day keeps you healthy enough that you no longer need to see a doctor?

Is the apple a superfood? The well-known English saying “An apple a day keeps the doctor away” first appeared in a Welsh magazine in 1866. Whatever the truth behind this claim may be, no one really knows. In any case, the message was that eating one apple a day would soon leave the doctor with no patients to treat. Even back then, the round fruit was considered extremely beneficial to health due to its nutrients.

Long before that, the apple was praised as a medicinal plant in ancient Babylonian texts, and it was also used in medieval medicine. But it wasn’t until the 20th century that the fruit’s effects were scientifically studied. For example, the Max Rubner-Institut in Karlsruhe discovered in an extensive research study that consuming apples or naturally cloudy apple juice helps significantly reduce genetic damage to white blood cells. This could be interpreted as a valuable indication of cancer-preventive potential.

Apples aren’t just healthy—they also taste great. So it’s no wonder that they’re the most popular fruit in Germany today. Nearly 26 kilograms are consumed per person each year. About 30 apple varieties are significant in terms of nationwide cultivation. The favorite is the juicy, fruity Elstar, followed by the sweet-tart Braeburn and the slightly tart Jonagold.

What’s inside an apple

In fact, the fruit is a true nutritional powerhouse. It contains essential vitamins (especially vitamin C), minerals (such as potassium), and antioxidants that protect cells from damage. Pectin, a soluble fiber found mainly under the skin, binds cholesterol, promotes a healthy gut microbiome, and has a satiating effect. Thanks to the phytochemicals they contain, apples can have anti-inflammatory effects, which can be beneficial for conditions such as rheumatism. Epidemiological studies have also linked apple consumption to a reduced risk of cardiovascular disease, asthma, and diabetes. Nevertheless, eating just one apple a day is not enough on its own to stay healthy and fit. In general, you should aim for a balanced, varied diet and get enough regular exercise.

With or without the peel?

By the way, if you want to get the most health benefits out of the fruit, you should avoid peeling it. That’s because most of the healthy nutrients—such as vitamins and phytochemicals—are found just beneath the “skin.” After washing thoroughly with warm water and then rubbing it down thoroughly with a cloth, the apple can be eaten without hesitation. This effectively removes any potential environmental residues. Whole apples are also healthier than apple juice, since juice contains a lot of sugar but lacks valuable dietary fiber.

There are also differences among the varieties. The “old” varieties, such as Boskoop, Cox Orange, Alkmene, Eifeler Rambur, and Goldparmäne, contain up to three times more health-promoting polyphenols and are better suited for people with allergies than modern sweet varieties. These older varieties are usually not available in supermarkets; instead, you have to buy them directly from the farm or at farmers’ markets.

The more polyphenols in the fruit, the better tolerated it is, because they bind to the allergy-triggering proteins. In nature, polyphenols protect fruit from mold and fungal infestation by trapping free oxygen radicals and rendering them harmless. New apple varieties contain fewer of these phytochemicals, as they have been “bred out” to produce sweeter flavors. However, there is no guarantee that certain apple varieties are “low in allergens” or even “allergen-free”.

What are the symptoms of an apple allergy?

Apple allergy is one of the most common fruit allergies in Germany. It is not only unpleasant but can even be dangerous. It most often affects people who are also allergic to pollen. This is referred to as a cross-allergy. According to the Allergy and Asthma Association, four million people in Germany suffer from it. If, after taking a bite of an apple, your tongue starts to tingle, your throat itches, and your nose runs, this may indicate an allergy.

The most common symptoms include:

• Swelling of the mucous membranes in the mouth and throat
• Itching in the mouth and throat
• Rashes with redness
• Hives on the skin
• Nausea
• Gastrointestinal symptoms
• Breathing difficulties

If you suspect you might be allergic to raw apples, you can perform the so-called “lip test”: Cut a small piece from an unpeeled apple and hold it against your lips. Then wait to see if your immune system reacts. As soon as your lip starts to swell slightly or you feel a burning sensation, you should definitely not eat the apple. However, apples can be eaten by people with an apple allergy if they are cooked or baked.
By the way, brushing your teeth immediately after eating apples is not a good idea. This is because the acid in the fruit slightly dissolves the tooth enamel, which would then be brushed away by the toothbrush..

Storing apples properly

To preserve vitamins, fiber, and minerals, it is important to store apples in a cool, dark place. At room temperature, for example, the vitamin C content drops by 50 percent within a week. For proper storage, a well-ventilated, dark place with high humidity is recommended. Since apples are sensitive to pressure, they should not be stacked on top of each other if possible. Apple crates are ideal. Under no circumstances should apples be stored with other types of fruit, as the ripening gas ethylene contained in apples can accelerate the ripening of other fruits and vegetables.