An Apple a Day
Scroll to the bottom for a delicious, healthy apple pie recipe!
by Jill Aida Horn, MPH
“An apple a day keeps the doctor away” may be one of the most famous sayings in nutrition—and the science actually backs it up. Apples are among the most widely consumed fruits worldwide and are loaded with polyphenols, fiber, and micronutrients that protect the heart, regulate blood sugar, and support the gut microbiome. From ancient orchards to modern supermarkets, apples have been central to human diets across cultures. In this article, we’ll explore the top science-backed health benefits of apples and why this fruit deserves a permanent spot in your daily routine.
1. Apples protect your heart.
Apples are rich in flavonoids, polyphenols, and soluble fiber (especially pectin), all of which contribute to cardiovascular health. A large meta-analysis of over 800,000 participants found that higher apple and pear intake was significantly associated with lower risk of coronary heart disease, stroke, and all-cause mortality [1]. Flavonoids in apples improve gut health, endothelial function, reduce oxidative stress, and modulate blood pressure [2].
2. Apples fuel your gut microbiome.
The pectin in apples acts as a powerful prebiotic, selectively feeding beneficial gut bacteria. Randomized controlled trials have shown that apple and pectin supplementation increases the abundance of Bifidobacteria and short-chain fatty acid production, which improves gut barrier function and lowers systemic inflammation [3,4]. This microbiome modulation has positive ripple effects on immunity, metabolism, and even mood.
3. Apples stabilize blood sugar and support weight management.
Despite their natural sweetness, apples have a low glycemic index due to their high fiber content. Prospective cohort studies demonstrate that regular apple consumption is linked with reduced risk of type 2 diabetes [5]. Clinical studies also show that eating whole apples or apple polyphenols helps improve insulin sensitivity, attenuate post-meal glucose spikes, and promote satiety [6].
4. Antioxidants and longevity.
Apples are among the top dietary sources of polyphenols, including quercetin, catechins, and chlorogenic acid. These compounds have strong antioxidant and anti-inflammatory effects that work through the gut microbiome or may directly protect DNA, lipids, and proteins from oxidative damage. Long-term studies link higher apple consumption with reduced risk of cancer and improved overall longevity [7].
If you take away just one thing, make it this: Apples are far more than a convenient snack—they’re a cardioprotective, microbiome-friendly, blood sugar-balancing fruit with powerful anti-inflammatory benefits. Aim to include at least 1 apple a day for optimal long-term health.
Recipe of the Week:
Healthy Gluten-Free & Dairy-Free Apple Pie
— cozy, nourishing, and naturally sweet.
Ingredients (1 pie):
2 cups almond flour
¾ cup gluten-free oat flour
¼ cup coconut oil (solid) or vegan butter
3 tbsp maple syrup
1 tsp cinnamon
Pinch of sea salt
5–6 apples (Granny Smith + Honeycrisp), thinly sliced
2 tbsp arrowroot starch (or cornstarch)
2 tbsp lemon juice
2 tsp cinnamon + ½ tsp nutmeg
1 tsp vanilla extract
2–3 tbsp maple syrup
Instructions:
Preheat oven to 350°F.
Mix crust ingredients (flours, coconut oil, maple syrup, cinnamon, salt) until crumbly; press into a 9-inch pie pan. Pre-bake 8–10 min.
Toss apple slices with starch, lemon juice, spices, vanilla, and maple syrup.
Pour filling into crust. (Optional: sprinkle with a quick crumble of oats, almond flour, maple syrup, and coconut oil.)
Cover with foil and bake 35 min. Remove foil, bake another 15–20 min until apples are tender and crust golden.
Cool 30 min before slicing. Serve warm with coconut whipped cream or dairy-free vanilla ice cream.
This article was constructed based on peer-reviewed scientific literature. References used:
Aune D, et al. Fruit and vegetable intake and the risk of cardiovascular disease, total cancer and all-cause mortality—a systematic review and dose-response meta-analysis of prospective studies. Int J Epidemiol. 2017;46(3):1029–1056.
Cassidy A, et al. Habitual intake of flavonoid subclasses and incident hypertension in adults. Am J Clin Nutr.2011;93(2):338–347.
Koutsos A, et al. Effects of apple consumption on gut microbiota of healthy adults: a randomized controlled trial. Eur J Nutr. 2021;60(3):1269–1280.
Vrese M de, et al. Pectin consumption and gut microbiota modulation. Br J Nutr. 2019;121(6):659–667.
Muraki I, et al. Fruit consumption and risk of type 2 diabetes: results from three prospective longitudinal cohort studies. BMJ. 2013;347:f5001.
Nagasako-Akazome Y, et al. Apple polyphenols and glucose metabolism: randomized controlled trial. J Nutr.2007;137(12):2745–2749.
Hyson DA. A comprehensive review of apples and apple components and their relationship to human health. Adv Nutr. 2011;2(5):408–420.
