Overview 

Eating an apple before bedtime can help keep the doctor away" is a familiar saying that has been around for a long time. Back in the 19th and early 20th centuries, it evolved into variations like "an apple a day, no doctor to pay" and "an apple a day keeps the doctor away." The version we commonly hear today first appeared in 1922.

People have known about the health benefits of apples for a very long time, going back to ancient Romans and Anglo-Saxons. This saying has captured the interest of modern scientists and doctors and inspired conducted many studies on apples with some interesting findings on their health benefits. For instance, a study from Ohio State University in 2012 discovered that eating an apple daily can significantly reduce high cholesterol levels in middle-aged adults. In 2011, a Dutch study suggested that eating apples and pears might even help prevent strokes. 

So, there are some statistics to support the idea that apples can be good for your health.

Did you know that 19.3 million US adults are apple eaters who consume the equivalent of approximately 26.9 million small apples daily? 

Approximately 26% of the population consumed some form of apple products, and 14% consumed whole apples. Apple consumption was associated with better diet quality and reduced risk of obesity in children.

Studies estimated that the global apple market reached $78.8 billion and is set to continue moderate growth.

Various sources state that apples have been found to have a positive effect on vision. In this article, we will delve into the effect of apple consumption on human sight.

The effect of apples on vision 

Apples are rich in vitamin C and vitamin A, which are essential for maintaining the health of blood vessels in the eyes and promoting optimal vision. Apples also contain antioxidants, including flavonoids and polyphenols, which help protect the eyes against oxidative stress and reduce the risk of sight loss conditions. Oxidative stress is the imbalance between free radicals and antioxidants in your body which can in turn cause diseases and damage to organs.

Rich in dietary fibre, apples promote overall health and potentially decrease the risk of age-related macular degeneration. 

Apples also contain Lutein and Zeaxanthin, which are carotenoids that help protect the eyes from harmful blue light and reduce the risk of age-related macular degeneration.^1,2 

Vitamin A is responsible for rhodopsin synthesis, the photopigment found in rods within the retina of our eye that allows us to see at night. Without vitamin A, "night blindness" occurs, which is the inability to see in dark and low light conditions.¹ 

Vitamin A also helps protect against age-related macular degeneration (AMD). AMD is a condition that affects the macula, the part of the eye responsible for central vision, and can lead to vision loss. Vitamin A deficiency in the retina primarily affects the rods, resulting in night blindness, followed by cone dysfunction and impairment of colour vision.³

Therefore, consuming Vitamin A-rich foods, such as apples, can help prevent AMD and maintain healthy eyesight.

Vitamin C has been found to have an inverse association with cataracts in older people.² A study found that high daily intakes of fruit and vegetables and vitamins C and E were associated with a significantly lower prevalence of cataracts. It also protects the reducing powers of other antioxidants such as vitamin E by rescuing α-tocopheryl radicals.^1,2,3 

While apples are a healthy food choice that can contribute positively to eye health, they are not a miraculous cure for all vision problems. It is important to maintain a balanced diet that includes a variety of fruits and vegetables to support overall health and prevent vision problems. Consuming foods rich in vitamins C and E, zinc, lutein, zeaxanthin, and omega-3 fatty acids can help reduce the risk of age-related macular degeneration (AMD), cataracts, and dry eye later on in life.⁴

How much apples do you need?

While apples are a healthy food choice that can contribute positively to eye health, they should be consumed as part of a balanced diet that includes a variety of fruits and vegetables to support overall health and prevent vision problems. 

Incorporating apples into your daily diet is a smart choice for preventing conditions such as macular degeneration, diabetic retinopathy, and retinitis pigmentosa.

To incorporate apples into your diet you can:

• Enjoy a piece of apple as a nutritious snack to enhance your fruit intake
• Slice or dice apples and add them to your favourite salads for a refreshing and eye-healthy twist
• Blend apples with other fruits and vegetables to create a delicious and nutritious smoothie
• Add apples to desserts such as apple crumble, pies and cakes

What about apple peels?

Apple peels contain higher a concentration of nutrients, including fibre, vitamins, minerals, and antioxidants, than the flesh or core of the apple.

A raw apple with skin contains up to 332% more vitamin K, 142% more vitamin A, 115% more vitamin C, 20% more calcium, and up to 19% more potassium than a peeled apple.

Similarly, the peel of an apple contains the majority of the fibre, which keeps you fuller for longer, aids digestion and helps maintain liver and bone health.

The apple peel also contains quercetin, a powerful anti-inflammatory compound that protects your lungs and heart from several diseases.³

Therefore, to maximize the eye health benefits of apples, it is recommended to eat apples with the peel.¹

Cautions and limitations

Apples cannot cure severe eye conditions such as glaucoma, keratoconus, or wet macular degeneration.

These conditions require medical attention and treatment from a qualified eye doctor.

While the Screen Distance feature on the iPhone can help reduce the risk of myopia and eye strain, it is not a substitute for regular eye exams and proper eye care.

If you experience severe eye pain or a sudden loss of vision, it is important to seek immediate medical help.⁵

For those who may have trouble digesting sugars like fructose, eating apples could lead to problems like bloating, diarrhoea, feeling sick to your stomach, or general discomfort.

If you know you're allergic to foods like plums, pears, apricots, and other similar fruits, it might be a good idea to avoid apples too.

While it's probably okay for pregnant and nursing women to enjoy apples, we don't have enough clear information to say for sure.

We also don't know much about how apples might interact with certain medications, so it's best to discuss with your doctor or a nutrition expert about how much and how to eat them safely.

As there's not a lot of research on these potential side effects, it's always a good idea to consult with a healthcare professional to figure out which amount, way and frequency you should eat apples without causing any issues.

While apples are a nutritious and tasty choice full of beneficial plant compounds and dietary fibre, they should be part of a broader eye-healthy diet that includes a variety of fruits and vegetables to support the optimal vision and overall health.²

FAQs

Is it possible for apples to enhance my vision overnight?

No, apples cannot improve your eyesight overnight. While apples are a healthy food choice that can contribute positively to eye health, they should not be solely relied upon as a quick fix for vision problems. Achieving the full benefits of apples for vision requires regular consumption and a balanced overall diet that includes a variety of fruits and vegetables to support optimal vision and overall health.^6,7

How many apples should I eat per day to improve my eye health?

There isn't a specific number of apples that are best to eat daily to support eye health. However, including apples in your diet is a simple and delicious way to slow the progression of sight loss and support the best diet for eye health. Each person is unique and it is important to make an assumption on how many apples you can eat based your overall calorie intake and body type. 

Are there any other fruits or vegetables that are good for my eyes?

Yes, carrots are a well-known source of vitamin A, which is important for the health of your eyes. Vitamin A helps turn light rays into the images we see and helps prevent dry eyes. Sweet potatoes and apricots are also good sources of vitamin A. dark green leafy vegetables like kale, spinach, and broccoli are also rich in the antioxidants lutein and zeaxanthin, which protect the retina from damaging blue light.

Summary

This article looks at how eating apples can be beneficial for your eyes. Apples are full of useful components such as vitamin A, vitamin C, and antioxidants that help keep your eyes healthy and prevent problems like cataracts and macular degeneration. However is it important to remember that apples alone won't fix all eye issues. You not only need a balanced diet with lots of fruits and veggies to keep your eyes and your body in good shape but also take care when using devices and make sure to attend all optical examinations.

Eating the skin of the apple is even more advantageous as it contains more nutrients. However, if you have serious eye problems like glaucoma, you need to make seeing an eye doctor your first priority.