An Apple a Day May Just Keep the Doctor Away

August 10, 2026

Study: An Apple a Day Might Reduce Your Lung Cancer Risk by 40 to 50% One study found that regular apple consumption resulted in a 40 to 50 percent reduction in lung cancer risk

The first time I set my foot in an apple orchard, I fell in love. I loved the fragrant, fruity scent that wafted through the air, walking among the canopies full of ruby red fruit, and the uplifting energy of being among them. From that first moment, I dreamed of having an orchard to call my own, a dream that I thought was over once I discovered that owning an established apple orchard was simply not in my budget.

Imagine my astonishment at finding an old, forgotten, Victorian-era apple orchard in the overgrown forest on my acreage many years later. After countless hours of cutting trails and removing invasive trees and brush, the orchard and its many trees revealed themselves, some with trunks that are about four feet wide and others with canopies that rise to forty feet high, or the equivalent of a four-storey building.

Finding each apple tree has been an incredible source of joy for me, as is biting into apples fresh from the tree, or making them into apple sauce, cider, or baked treats. But, you don’t need an orchard or all the work that comes with it to reap their many health benefits. Whether you enjoy the wonderful tradition of apple picking every autumn, purchase apples from your local farmer or farmer’s market, or get them from your local grocery store, there are many health benefits of eating apples on a regular basis. It turns out there may be truth in the old adage, “an apple a day keeps the doctor away.” Here are many research-supported health benefits of getting more apples in your diet.

Reasons to Eat More Apples

Apples are Nutritious

One medium apple contains 3 grams of fiber (primarily pectin), 1 gram of protein, 19 grams of sugar, and 25 grams of carbohydrates. It also contains many healing phytonutrients, including: anthocyanin, catechins, chlorogenic acid, and quercetin, the latter of which is a flavonoid that has potent anti-inflammatory and antioxidant properties. Pectin is a type of soluble fiber that has its own health benefits, as you’ll soon discover.

Apples May Help with Weight Loss

Research in the journal Appetite, found that when healthy adults consumed an apple fifteen minutes before eating a meal, they ate 15% less at the meal, which may be a strategy for anyone looking to reduce their caloric intake or lose weight. Whole apples were more effective for their satiety-reducing effects than applesauce or apple juice.

Apples May Boost Gut Health

Thanks largely to their pectin fiber content, which is a prebiotic, meaning it acts as a type of food for beneficial microbes (probiotics), apples have been shown to significantly alter gut microbes, conferring gastrointestinal health benefits. Published in the journal Anaerobe, researchers found that eating two apples daily for only two weeks resulted in a boost of beneficial microbes known collectively as bifidobacteria and reduced numerous harmful bacteria.

Apples May Lower Asthma Risk

According to research published in Nutrition Journal, apples may lower the risk of asthma thanks to their rich phytonutrient content.

Apples May Reduce Cancer in General and Lung and Colon Cancer Risk

Apples may offer some protection against cancer, according to research. Apple compounds known as polyphenols have been linked to a reduction in cancer, including lung cancer. One study found that those with the highest dietary phenols, including from apple consumption, had a 40 to 50 percent reduction in lung cancer risk.

According to research in the International Journal of Biological Macromolecules scientists found that apple oligosaccharides showed an ability to inhibit human colon cancer cells. Oligosaccharides are complex carbohydrates. The apple compound induced a process known as apoptosis, which is the body’s mechanism to kill damaged or cancerous cells. They also found that the apple oligosaccharide stopped the growth of new cancer cells. They concluded: “Apple oligosaccharide is a potential chemoprevention agent or anti-tumor agent and is worthy of further study.”

Apples May Reduce Heart Disease Risk and the Risk of Dying from Heart Disease

In a study published in The American Journal of Clinical Nutrition, scientists assessed the merit of eating foods containing flavonoids on coronary heart disease and cardiovascular disease mortality in postmenopausal women. Research had previously shown that flavonoids improve heart and vascular health so this study explored specific flavonoid-rich foods and their specific benefits. The researchers found that women who consumed apples daily experienced a reduction in both heart disease and death linked to the condition.

In a British study published in the BMJ, researchers found that eating an apple a day was as effective as statin drugs to lower cholesterol levels, without the harmful side-effects. They also found that if 70% of the British population simply ate an apple on a daily basis, 8500 lives would be spared every year from heart attacks or strokes. These findings likely apply to other populations as well.

Apples May Be Beneficial for Fibromyalgia and CFS

Research at UT Health, SanAntonio found that malic acid and magnesium effectively aid in the treatment or management of fibromyalgia and chronic fatigue syndrome (CFS). While the study used a supplement containing both nutrients, apples are also a natural source of both nutrients, but malic acid in particular and may be beneficial. An average medium-sized apple contains approximately 500 to 1000 mg of malic acid, but potentially up to 1600 mgs.

Apples May Help Prevent Alzheimer’s Disease

Tufts University Research found that eating a diet high in flavonoids from apples, berries, and tea on a regular basis over the long term, may reduce the risk of dementia and Alzheimer’s disease.

How to Reap the Benefits

Most commercially available apples are sprayed with pesticides so, if possible, it is best to opt for organic or unsprayed apples. Ideally, support your local orchardist if there is one in your area. Over the last decade, genetically-modified apples entered the Canadian marketplace. As a result, apples were added to Non-GMO Project’s High-Risk List. This list of foods indicates that the crop is so prevalent in the supply chain that “unless a buyer intentionally seeks out non-GMO options, they'd probably end up with the GMO.” According to Non-GMO Project, Golden Delicious, Granny Smith, and Fuji varieties may contain GMOs, with GMO Gala apples in development. They also indicate that GMO-containing apples are rarely labelled as such.

Ideally, eat apples that are fresh, uncooked, and unpeeled. The majority of the fiber and flavonoids are lost in peeling apples. Dehydrating them can significantly reduce the amount of vitamin C. Apple juice, particularly types that are filtered and clear-looking, has little fiber or flavonoids. Apple cider is preferable to juice since that cloudy appearance means it has not been filtered, which means more of the fiber and flavonoids are intact. And, of course, you can add apple slices to green salads, coleslaws, and baked goods, serve apple sauce with toast, or as an accompaniment to meat. But, no matter how you slice them, apples are a great addition to your diet.

This article first appeared in French in Vitalité Québec magazine.

Michelle Schoffro Cook, PhD is an award-winning, best-selling, and 25-time published author, whose books include: The Cancer Files, 60 Seconds to Slim, Pain Erasers, and The Ultimate pH Solution. She is the recipient of a Gold Foreword Indies and a Silver Nautilus award. Her work has been featured in Woman’s World, WebMD, Reviews.com, Yahoo!, Yoga Magazine, and Mother Earth News. Her book, Pain Erasers, was selected by Woman’s World as the “Best New Book.” She is the publisher of the popular free newsletter at DrMichelleCook.com. Follow her on: https://Facebook.com/drschoffrocook https://Instagram.com/mschoffrocook https://X.com/mschoffrocook. If you found this information helpful, consider buying me a coffee.