An Apple a Day...or Two.

When I was growing up in Washington State, our neighbors across the street made cider in their driveway every fall. They’d bring out a big old cider press, and all the neighborhood kids would gather around. We’d take turns cranking the handle, watching the juice run into buckets, sticky and golden. Everyone got to take home a jar. It was messy, communal, sweet, and seasonal—exactly what food should be.

You’ve heard the saying: “An apple a day keeps the doctor away.” It’s one of those phrases we grow up with. It’s so familiar that it starts to feel like folklore. But here’s the thing: there’s real science behind it. Apples are more than just a convenient snack. They're a surprisingly powerful food that supports multiple bodily systems.

Let’s take a moment to reintroduce ourselves to the humble apple and explore why it deserves a steady place in your life.

Small Fruit, Big Impact

Dr. Michael Greger of NutritionFacts.org highlights apples as one of the top fruits for supporting long-term health. Just one apple a day has been associated with:

• Lower cholesterol
• Improved blood pressure
• Reduced risk of stroke
• Better blood sugar regulation
• Healthier gut microbiota
• Even greater longevity

These benefits come from what’s in the peel—polyphenols like quercetin, phloridzin, and catechins—and the fiber-rich flesh, especially pectin, a prebiotic that feeds your good gut bugs. Apples support your digestion, help buffer blood sugar swings, and may even help reduce systemic inflammation.

A Few Study Highlights

• In a large Finnish study, those who ate the most apples had the lowest risk of thrombotic stroke.
• A USDA analysis showed that apples were linked to better diet quality overall, likely because of what they displace: processed snacks, sweetened beverages, and other unhealthy options.
• Multiple studies have shown that adding even one apple per day is associated with an increased lifespan and reduced cardiovascular risk.

Not All Apples Are the Same

There are over 7,500 varieties of apples worldwide, though we typically see the same dozen or so at the grocery store. Some are sweeter (Fuji, Gala), some more tart (Granny Smith, Pink Lady), and some are deeply complex (Honeycrisp, Opal, Winesap).

Local varieties often contain higher levels of phenolics and other phytochemicals, mainly when grown organically or in rich, undisturbed soils. And in case you’re wondering—yes, organic matters, especially with apples, which routinely show up on the Environmental Working Group’s Dirty Dozen list due to pesticide residues. However, if organic is out of reach, rinsed conventional apples are still preferable to no apples at all.

Social and Environmental Notes

Pesticide Use & Worker Exposure

• Conventional apple orchards often rely heavily on synthetic pesticides, which can persist in the skin of apples and leach into soil and waterways, thereby impacting wildlife and water quality.
• Farm workers face regular exposure—up to 40 pesticide applications per season, often without robust protection, raising risks like neurological problems, reproductive issues, or cancer.

Labor Practices & Farmworker Welfare

• The majority of labor in apple orchards comes from immigrant workers, many underpaid, uninsured, and without legal protections.

Consolidation of Orchards & Economic Impact

• Nearly half of U.S. apple-growing acreage is now operated by large-scale farms (250+ acres), squeezing out small and mid-sized growers over the past two decades.
• This concentration reduces competition, weakens local economies, and makes farm survival less resilient, especially without policy support.

Environmental Legacy & Soil Contamination

• Historic practices used lead–arsenic pesticides in orchard soils until the late 20th century. This has resulted in persistent soil contamination at some former orchard sites, raising concerns about food safety when the land is repurposed.

What You Can Do When You Care About Apples

• Choose certified organic or IPM-grown apples when possible. They’re grown with reduced or no synthetic pesticides.
• Support fair labor efforts, like the Fair Food Program, which ensures better wages and protections for farmworkers.
• Buy locally & from small growers and farms that use regenerative practices and treat workers fairly. Find local food through Local Harvest.

Some Interesting Bites

Here’s a little apple trivia for you. If you plant a seed from a Honeycrisp apple, the tree that grows won’t produce Honeycrisp apples. It might not taste good at all.

That’s because apples are genetic wildcards—each seed is unique, like a biological lottery ticket. To grow consistent, edible apples, we rely on grafting, where a cutting from the desired apple tree is joined to a hardy rootstock. It’s an age-old practice that marries science and tradition.

Another cool thing is that not all apples are grown in traditional orchards with rows of trees. Espalier is another way to produce them, where they are trained along a scaffolding and can even be used as markers between properties are sections of acreage.

Tips for Eating Apples Well

• Eat the peel – That’s where most of the antioxidants and fiber are.
• Pair with fat or protein – Think almond butter or a few walnuts. This slows digestion and keeps you fuller longer.
• Choose variety – Different apples contain different phytonutrient profiles. Mix it up!
• Store them wisely – Keep apples away from other produce (they emit ethylene gas, which accelerates ripening) and store in a cool, dark place if possible.

There are endless ways to enjoy apples, but here are a few of my favorites:

• Raw, with almond or walnut butter. It’s a simple pairing, but the fat and protein from the nuts help buffer blood sugar and keep you full longer. Plus, the crunch + cream combo is satisfying.
• Baked whole, skin on. This is a cozy favorite when the weather cools. I core the apples, sprinkle them with cinnamon, and drizzle them with maple or date syrup. Baking allows you to retain the peel, and with it, all those precious polyphenols.
• Pressure-cooked into quick applesauce or compote. This one’s for when I want something warm and soft—comfort food in ten minutes. I usually peel the apples for this prep (which does mean losing some of the nutrients in the skin), but the texture is perfect. I add a hint of cinnamon and a splash of maple syrup. It’s great spooned over oatmeal, chia or flax pudding, or even on its own to quench a sweet tooth while still being healthy.
• Tossed into salads, even savory ones. Thin apple slices add crunch and brightness to leafy greens, grain bowls, or even roasted vegetable salads—their sweet-tart flavor pairs beautifully with lentils, mustard dressings, walnuts, and more.

We live in a world where food headlines change by the day, but the truth is, the foundation of good health hasn't changed much. You don’t need a fancy supplement or imported superfood to do something good for your body.

Sometimes, eating well really is as simple as reaching for an apple.

See you soon.

Want to dig deeper?

• Apple A Day from Harvard’s T.H. Chan School of Public Health
• Nutrition Journal on the healthfulness of apples
• Apple Pumpkin Pie Bake recipe from T. Colin Campbell
• In case you missed it above, the EWG Dirty Dozen list for 2025

Check out my full website.

(This blog is not intended to diagnose or treat disease. I am not a physician. Please consult your physician for any medical advice. Thanks.)