This nutritious fruit offers multiple health benefits. Apples may lower your chance of developing cancer, diabetes, and heart disease. Research says apples may also help you lose weight while improving your gut and brain health.
Apples are the
From sweet red varieties, like Red Delicious, Fuji, or Gala, to tangy green ones, like Granny Smith — my favorite with lime juice and a little salt when I want a savory snack — there is an apple for everyone.
They’re commonly used in recipes like pies, cookies, muffins, jam, salads, oatmeal, or smoothies. They also make a great snack or wedged and smeared with nut butter.
In addition to their culinary versatility and numerous colors and flavors, apples are an exceptionally healthy fruit with many research-backed benefits.
Here are eight impressive health benefits of apples.
Apples are considered nutrient-dense fruits, meaning they provide a lot of nutrients per serving.
One medium 7-ounce (oz) or 200 grams (g) apple offers the following nutrients:
- Calories: 104
- Carbs: 28 g
- Fiber: 5 g
- Vitamin C: 10% of the Daily Value (DV)
- Copper: 6% of the DV
- Potassium: 5% of the DV
- Vitamin K: 4% of the DV
Apples are also a rich source of polyphenols, an important group of antioxidants. While nutrition labels don’t list these plant compounds, they’re likely
To get the most out of apples, leave the skin on, as it contains half of the fiber and most of the polyphenols.
Apples are a good source of fiber and vitamin C. They also contain antioxidants, like vitamin E, and polyphenols, contributing to the fruit’s numerous health benefits.
2. May support weight loss
Apples are high in fiber and water, which makes them filling.
Interestingly, apple polyphenols
Apples are particularly filling due to their high fiber and water content. Their polyphenols may also have anti-obesity effects.
3. Could be good for your heart
Apples have been linked to a lower chance of heart disease. Research has found that eating 100-150 g/d of whole apples is associated with a
Another study has also linked eating apples to a
Apples promote heart health in several ways. They’re high in soluble fiber, which helps lower cholesterol. They also have polyphenols linked to lower blood pressure and chance of stroke.
4. Linked to a lower chance of diabetes
Eating apples may also reduce your chance of type 2 diabetes.
Eating apples is linked to a lower risk of type 2 diabetes, potentially due to their polyphenol content.
5. May promote gut health
Since dietary fiber cannot be digested, pectin reaches your colon intact, promoting the growth of good bacteria. It especially improves the ratio of Bacteriodetes to Firmicutes, the two main types of bacteria in your gut.
New research suggests that, by beneficially altering your gut microbiota, apples
The type of fiber found in apples improves your gut-friendly bacteria, which may be why the fruit is thought to help protect against chronic diseases.
6. May help prevent cancer
Antioxidants in apples
However, further human research is needed to better understand the possible link between apples and cancer prevention — for example, to identify adequate amounts and eating timing.
Apple’s fiber and antioxidant content has been linked to a reduced chance of getting certain types of cancer. However, more research on humans is needed.
7. Could help fight asthma
Apple skin is rich in the antioxidant quercetin, which
Supporting this, test-tube and animal studies
Still, more human research is needed on the topic.
Apples contain antioxidant and anti-inflammatory compounds that may help regulate immune responses and protect against asthma. However, more research, especially in humans, is needed.
8. May help protect your brain
Remember that most research focuses on a specific compound instead of whole apples. Therefore, further research is still needed, specifically on the effects of apples, before any conclusions can be drawn.
Quercetin in apples may protect your brain against oxidative stress. However, further research is needed to validate the effect of eating the whole fruit.
9. May improve mental health
Eating more vegetables and fruit like apples may help your mental health, according to one
That said, the study found this benefit kicks in if you eat at least 5 servings of fruit and vegetables daily, consistent with the recommendations of the
In addition, a
10. May help with digestive diseases
Multiple studies have also suggested that eating apples can help your food digest better, which may be helpful with constipation. But the extent of the effect may depend on the type of apple you’re eating.
Is it good to eat an apple every day?
Apples are an incredibly nutritious fruit that offers multiple health benefits, so eating at least one apple daily will certainly benefit your health.
How many apples a day is it beneficial to eat?
There isn’t a specific number of apples that are best to eat daily. The
They’re rich in fiber and antioxidants. Eating them is linked to a lower chance of getting many chronic conditions, including diabetes, heart disease, and cancer.
Apples may also promote weight loss and improve gut and brain health.
Even though more research is needed to better understand how apples affect human health, you can’t go wrong with this tasty, versatile, and easily accessible fruit.
Just one thing
Try this today: Eat whole, unpeeled apples instead of apple juice or purée to get the best out of the fruit.