Of course you are familiar with the saying “an apple a day keeps the doctor away,” but did you know that has only been a popular phrase since 1922? More than 150 years ago the adage was “Eat an apple on going to bed, and you’ll keep the doctor from earning his bread,” in Wales. So much for supporting your local doctor!

As it turns out, the proverbs are substantial. There are many reasons to include at least one apple a day in your food intake. Here are 10 science-backed health benefits that will have you wanting to go apple picking, stat:

1. Lower cholesterol

Apples are rich in pectin fiber and active polyphenols (similar benefits to red wine) and lower blood cholesterol levels. In one interesting study, LDL cholesterol (the bad kind!) decreased by 7 percent in four weeks for study participants who were eating whole apples or pomace, or drinking cloudy juice, but rose the same amount when clear apple juice was substituted. This suggests that the fiber of apples is correlated to their cholesterol-lowering effects.

2. Decreased blood pressure

Apples were studied in comparison to spinach in terms of boosting artery health. This study showed that both apples and spinach improved artery health and lowered systolic blood pressure to similar degrees. One was not better than the other, nor did they have additive effects.

3. Lower diabetes risk

In a comprehensive study of fruit consumption and the risk of type-2 diabetes, only dark berries and apples actually lowered the risk of developing adult, type-2 diabetes.

4. Less artery aging

In a study comparing artery calcium, which can eventually lead to heart disease, and diet, apples were associated with less aging of arteries.

5. Lower risk of lung cancer

Data show that higher apple consumption is associated with a lower risk of lung cancer. It’s only suggestive for some other common cancers.

Source: MindBodyGreen