8 Impressive Health Benefits of Apple

Medically Reviewed on 6/30/2022
8 Impressive Health Benefits of Apple
Apples are beneficial for the immune system and gut and lung health.

Apples are a popular snacking option for their juicy, yet crunchy, texture, sweet flavor, and pleasant smell. They come in several varieties and are enjoyed by most people.

Besides being delicious, apples possess numerous health benefits that can keep you healthy and protected against several health issues.

Apples contain other essential constituents, such as thiamin, riboflavin, and niacin (B vitamins), and various antioxidant compounds (quercetin, catechins, and epicatechin).

Learn the eight impressive benefits of apples below.

The nutritional content of apples

Apples are full of various nutrients. A medium-sized apple (about 200 grams) provides you with 104 kilocalories, 171 grams of water, and essential nutrients.

Table. The nutritional profile of apple (one medium-sized, 200 grams)
Nutrient Amount
Total carbs 27.6 grams
Fiber 4.8 grams
Total fats 0.34 grams
Total protein 0.52 grams
Cholesterol 0 mg
Calcium 12 mg
Iron 0.24 mg
Magnesium 10 mg
Phosphorous 22 mg
Potassium 214 mg
Sodium 2 mg
Zinc 0.08 mg
Vitamin C 9.2 mg
Folate 6 µg
Choline 6.8 mg
Vitamin A 6 µg
Lutein + zeaxanthin 58 µg
Vitamin E 0.36 mg
Vitamin K 4.4 µg


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8 impressive health benefits of apples

Apples are beneficial for the immune system and gut and lung health. Include them in your balanced diet as smoothies and salads or just eat them diced for a healthy and tasty treat.

  1. Promote cardiovascular health: The cardiovascular system refers to the heart and the various blood vessels. Apples promote cardiovascular health by helping with two main mechanisms: lowering blood cholesterol levels and regulating blood pressure. Being low in sodium and cholesterol and rich in minerals, such as potassium, apples are great for your cardiovascular health. They are rich in antioxidants, including vitamin C. Including them as a part of a healthy diet may lower your risk of developing cardiovascular diseases, such as heart attack and stroke.
  2. Help manage diabetes: Apples have a low glycemic index (GI), which means they do not cause blood sugar spikes. Tart green apples, such as Granny Smith, are particularly good for people with diabetes. The B vitamins and antioxidants further help protect the nerves, heart, and blood vessels against the complications that may arise in diabetes.
  3. Great for weight management: Apples can help you keep a healthy body weight or shed those extra pounds. They are quite filling due to their high fiber content and will keep you full for longer. A medium-sized apple is just about 104 calories, making it an ideal snack. It will satisfy your sweet cravings at the cost of far fewer calories than most desserts. Studies suggest that apples are protective against metabolic syndrome, which is characterized by excess body fat around the waist, high blood pressure, high blood sugar, and abnormal cholesterol levels.
  4. Good for the eyes: Vitamin A and other antioxidants, such as catechins, vitamin C, and lutein, and zeaxanthin, are beneficial for your eyes. They protect the eyes from harmful free radicals or oxidizing agents that can lead to diseases, such as macular degeneration and cataract.
  5. Beneficial for the brain: Various studies suggest that apples help boost brain function including memory. They may protect against certain brain conditions, such as Alzheimer’s disease and stroke. Apples contain various compounds, such as quercetin, choline, and essential vitamins, that are great for the brain.
  6. Promote oral health: Apples are rich in fiber and vitamin C that help keep away harmful bacteria and enhance the health of the gums and teeth.
  7. Lower inflammation: Chronic inflammation can lead to certain diseases, such as high blood pressure, cancer, and pulmonary diseases (asthma). Apples are full of anti-inflammatory compounds or phytochemicals that protect you against these diseases. Research has revealed the beneficial role of apples against asthma, chronic cough, and several cancers, such as lung, colon, breast, prostate, and pancreatic cancer.
  8. Good for skin and hair: No matter how many expensive hair and skin care products you apply, they would not work unless the body is nourished from within. Apples are your tiny edible beauty packets that provide B vitamins, antioxidants, minerals, and hydration. All these help keep the hair strong and the skin healthy and nourished.

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Medically Reviewed on 6/30/2022
Image Source: iStock image

FoodData Central. Apple, raw. https://fdc.nal.usda.gov/fdc-app.html#/food-details/1102644/nutrients

Boyer J, Liu RH. Apple phytochemicals and their health benefits. Nutr J. 2004;3:5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC442131/

US Apple Association. Apple Health Benefits. https://usapple.org/wp-content/uploads/2021/06/Health-Benefits-Research-Summary.pdf