
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.
Nutrient | Amount |
---|---|
Total carbs | 27.6 grams |
Fiber | 4.8 grams |
Total fats | 0.34 grams |
Total protein | 0.52 grams |
Cholesterol | 0 mg |
Minerals | |
Calcium | 12 mg |
Iron | 0.24 mg |
Magnesium | 10 mg |
Phosphorous | 22 mg |
Potassium | 214 mg |
Sodium | 2 mg |
Zinc | 0.08 mg |
Vitamins | |
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 |

SLIDESHOW
Foods That Aren't as Healthy as You Think See Slideshow8 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.
- 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.
- 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.
- 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.
- 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.
- 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.
- 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.
- 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.
- 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.
Health News
- Women's Gymnastics Brings High Risk for Concussion
- Going Solo: Masturbation May Give Humans an Evolutionary Edge
- Longer Breastfeeding in Infancy, Better School Grades for Kids?
- Kids With ADHD, Behavior Issues Have Poorer Trajectories as Adults
- FDA Finalizes Limit on How Much Arsenic Can Be in Apple Juice
More Health News »
Health Solutions From Our Sponsors
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
Top 8 Impressive Health Benefits of Apple Related Articles
20 Benefits of Drinking Apple Cider Vinegar
By now you have probably heard about some of the health benefits or uses for apple cider vinegar. More and more people are discovering it's multipurpose benefits and using it as a one-stop-shop for daily needs. Here are 20 uses for apple cider vinegar (ACV) that will inspire you to incorporate it into your daily routine too.What Are the Best Fruits for Lowering Blood Pressure?
The best fruits for lowering blood pressure include citrus fruits, berries, bananas, pomegranates, prunes, and melons.High-Sugar Fruits
Sugar content in fruit varies. High-sugar fruits include mangoes, pears, grapes, cherries, bananas, figs, and watermelon. Low-sugar fruits include avocados, guava, raspberries, cantaloupe, papayas, and strawberries.High-Fiber Foods
Learn about high-fiber foods. From fresh fruits to whole grains, these fiber-rich foods can lower cholesterol, prevent constipation, and improve digestion.Best & Worst Juices
Although the best kinds of juice deliver a bounty of vitamins, the worst are hardly better than liquid candy. Learn to distinguish between the healthy juices and the unhealthy diet wreckers here.11 Exotic Fruits You Should Try
Exotic fruits like acai, guava, and papaya are loaded with vitamins and other nutrients. Learn when these exotic fruits are ripe, how to prepare them and what nutrition they offer.Which Fruit is Best in the Second Trimester?
When you are pregnant, it is important to have a well-balanced diet, with variable nutritious foods that include fruit and vegetables. Fruits that are the most important to eat during the second trimester include bananas, apples, berries and other fruits.Which Fruits Have the Highest Protein?
The recommended daily allowance of protein for adults is 0.36 grams per pound of bodyweight. The fruits that have the highest protein content include avocados and guava.