- Apples are rich in antioxidants, phytochemicals, and dietary fiber, which may help lower the risk of chronic diseases such as diabetes, heart disease, and some cancers.
- Apples contain pectin, a type of soluble fiber that can lower cholesterol levels, regulate blood sugar levels, and promote a healthy gut microbiome.
- Apples also provide vitamin C, potassium, and quercetin, a flavonoid that has anti-inflammatory and antihistamine properties.
- Apples are low in calories and have a high water content, which can help with weight management and hydration.
- Apples are easy to incorporate into a balanced diet, as they can be eaten raw, cooked, juiced, or blended into smoothies. They also pair well with other foods such as cheese, nuts, oats, and salads.
Apples are a good source of nutrients, including fiber, vitamin C, and antioxidants which can help support healthy digestion, brain health, and weight management. There is evidence that apples can also protect against certain chronic diseases, including cancer, heart disease, and type 2 diabetes.
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Not only do apples taste delicious on their own or when added to dishes, but they come loaded with health benefits. “Apples have been linked to numerous health benefits, including improved gut health and reduced risk of stroke, high blood pressure, diabetes, heart disease, obesity, and some cancers,” says Jessica Levinson, RDN, a culinary nutrition expert in Westchester, New York.
According to the U.S. Department of Agriculture, a medium-sized apple is a good source of fiber: It contains 4.8 grams of the nutrient. The same apple is also a good source of vitamin C, offering 9.2 milligrams, along with small amounts of other vitamins and minerals.
Sarah Gold Anzlovar, RDN, the Boston-based owner of Sarah Gold Nutrition, suggests adding the fruit to salads or to a grilled cheese, making baked apples for a healthy dessert, or cooking up some pulled chicken with apples in the slow cooker for an easy lunch or dinner.
“All apples offer benefits, though the nutrition and antioxidant content will vary slightly from one apple to another — the best one to eat is the kind you enjoy,” says Anzlovar.
Here’s why else the phrase “an apple a day helps keep the doctor away” may have some truth to it.
Are apples healthy?
Apples are only about 60 calories each, giving you a lot of nutritional bang for the calorie count. You get the most health benefits of apples when you eat them whole, raw and unpeeled. Juice, cider and applesauce aren’t as healthy because cooking and processing apples remove valuable nutrients.
Apples’ nutrients vary a bit, depending on the type you eat. Red Delicious apples may be the healthiest variety of apple. Its dark, red skin contains more antioxidants (substances that protect cells from damage). But all apples are loaded with nutrients, including:
Antioxidants: Apple peels are rich in antioxidants, most notably quercetin. This nutrient is found in highly pigmented (colorful) foods, including citrus fruits, berries, green tea and red wine.
Fiber: Apples are a good source of fiber, which aids digestion.
Water: Apples are about 85% water, making them a hydrating snack.
Health benefits of apples
The combination of antioxidants and fiber makes apples a nutritional powerhouse. Here are some of the ways eating apples benefits your health:
1. Stabilizes blood sugar
“When you eat sugary, processed foods like doughnuts, the amount of glucose (sugar) in your blood spikes,” says Sommer. “But when you eat foods that are high in fiber and lower in sugar, like apples, it keeps your glucose levels steady.”
High glucose levels over time can lead to Type 2 diabetes, a chronic condition that affects more than 33 million Americans. Good news for apple fans, though: A study of more than 38,000 people found that those who ate more than one apple a day were 28% less likely to develop Type 2 diabetes than those who didn’t eat any apples.
The benefits likely come from both antioxidants and fiber in apples:
Antioxidants may protect your pancreas from damage. Your pancreas produces insulin to remove glucose from your blood.
Fiber slows the absorption of glucose into your bloodstream.
2. Lowers cholesterol
Having high cholesterol is a major risk factor for heart disease because it clogs your arteries, restricting blood flow to your heart. But the antioxidants and fiber in apples are a winning combo to help lower that number. The type of fiber that stands out here is pectin, which binds to cholesterol in your digestive tract and flushes it out.
Multiple studies in people with high cholesterol show that consuming a few apples a day can reduce total cholesterol levels by about 5% to 8%. Can’t down that many apples in 24 hours? Try a daily serving of 3 ounces of dried apples (no sugar added). One study’s participants reduced their total cholesterol by 13% in six months after eating that much.
3. Reduces blood pressure
When you have high blood pressure, the force of blood flowing through your blood vessels can damage them. It’s a leading contributor to stroke and heart attacks. A healthy diet is one way to prevent and manage high blood pressure.
A small Australian study found eating apples helped lower blood pressure. Other research has had mixed results. But researchers agree that antioxidants in apple peels help your blood flow smoothly. The fiber in apples may also play a role.
4. Eases inflammation
Inflammation is one way our bodies fight infections and heal damaged tissue. But inflammation should only last a short time.
