10 Impressive Health Benefits of Apples

Nutritious

Apples are considered nutrient-dense fruits, meaning they provide a lot of nutrients per serving.

The current Dietary Guidelines for Americans recommend 2 cups of fruit daily for a 2,000-calorie diet, emphasizing whole fruits like apples.

One medium 7-ounce (oz) or 200 grams (g) apple offers the following nutrients:

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• 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

The same serving also provides 2–5% of the DV for vitamins E, B1, and B6.

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 responsible for many of apples’ health benefits.

To get the most out of apples, leave the skin on, as it contains half of the fiber and most of the polyphenols.

Summary

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.

May support weight loss

Apples are high in fiber and water, which makes them filling.

In one study, eating whole apples increased fullness more than consuming equal amounts of apple juice. This may happen because whole apples reduce gastric emptying – the rate at which your stomach empties.

Research also suggests apple intake may significantly reduce Body Mass Index (BMI), a weight-related risk factor for heart disease.

Interestingly, apple polyphenols may also have anti-obesity effects.

Summary

Apples are particularly filling due to their high fiber and water content. Their polyphenols may also have anti-obesity effects.

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 lower chance of heart disease and risk factors such as high blood pressure.

One reason may be that they contain soluble fiber. This fiber is also associated with a lower chance of heart disease.

Another reason may be that they offer polyphenols. Some of these polyphenols may help lower blood pressure. Studies have also linked high intakes of flavonoids with a lower chance of stroke.

Another study has also linked eating apples to a reduced chance of stroke.

Summary

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.

Linked to a lower chance of diabetes

Eating apples may also reduce your chance of type 2 diabetes.

A compilation of studies found that eating apples and pears was associated with an 18% reduction in type 2 diabetes risk. Just one serving per week may reduce the risk by 3%.

The high amount of the polyphenol quercetin in apples may also offer beneficial effects against certain types of cancers, including lung, breast, and digestive tract cancers.

Research suggests these effects may be attributed to apple polyphenols keeping cancerous cells from multiplying.

Summary

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.

May help prevent cancer

Antioxidants in apples may offer beneficial effects against certain types of cancers, including lung, breast, and digestive tract cancers.

Research suggests these effects may be attributed to apple polyphenols keeping cancerous cells from multiplying.

Moreover, one study in women reported that higher apple intakes were linked to a lower chance of cancer death.

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.

Summary

Apple’s fiber and antioxidant content has been linked to a reduced chance of getting certain types of cancer. However, more research, especially in humans, is needed.

May help fight asthma

Quercetin in apples may help regulate immune responses and protect against asthma. However, more research, especially in humans, is needed.

Some studies suggest that quercetin may have some preventive properties against Alzheimer’s disease (AD). Still, the researchers questioned some of the study methodologies and believed more research is needed to conclude.

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.

Summary

Quercetin in apples may protect your brain against oxidative stress. However, further research is needed to validate the effect of eating the whole fruit.

May improve mental health

Eating more vegetables and fruit like apples may help your mental health, according to one systematic review.

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 American Dietary Guidelines for daily fruit and vegetable intake.

In addition, a British study found that adolescents who consume fewer vegetables and fruit in their diet tend to have poorer mental health.

May help with digestive diseases

Research suggests that eating fruit like apples may help reduce the chance of getting gastroesophageal reflux disease (GERD).

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.

Conclusion

FAQs

Q: How many apples a day should I eat?
A: While there isn’t a specific recommended daily amount, eating at least 1-2 medium-sized apples per day can be a good starting point.

Q: Can I still eat apples if I have a cold or flu?
A: Yes, apples are still safe to eat when you have a cold or flu. Just be sure to wash them thoroughly first.

Q: Can I use apples in baking and cooking?
A: Absolutely! Apples make a great addition to many recipes, from baked goods to savory dishes. Just be sure to choose the right type of apple for your recipe.

Q: Are all apple varieties created equal?
A: No, not all apple varieties are created equal. While some apples are better suited for eating fresh, others are better for cooking or baking.

Q: Can I grow my own apple tree?
A: Yes, you can grow your own apple tree! With the right climate, soil, and care, you can enjoy fresh, homegrown apples right in your own backyard.

Q: Are apples really a superfood?
A: While not all fruits are created equal, apples do offer a range of impressive health benefits. So, yes, apples could be considered a superfood in their own right.