9 Health Benefits of Apples

Happy ‘Eat a Red Apple Day’! Today, we’re highlighting some incredible health benefits of apples. It’s no wonder the saying goes, “an apple a day keeps the doctor away.” Apples are not only delicious but also packed with nutrients that can lower your risk of developing cancer, diabetes, and heart disease. They can also help with weight loss and improve your gut and brain health.

Did you know apples are the most widely consumed fruit globally? From sweet varieties like Red Delicious, Fuji, and Gala, to tangy ones like Granny Smith, there’s an apple for everyone. (Note: The CCH Gift Shoppe now sells caramel apples!)

Apples are versatile in the kitchen, perfect for recipes like pies, cookies, muffins, jams, salads, oatmeal, or smoothies. They also make a great snack, especially when paired with nut butter.

In addition to their culinary uses and wide range of flavors, apples are an exceptionally healthy fruit with numerous research-backed benefits.

1. Apples are Nutritious

Apples are nutrient-dense, meaning they provide many nutrients per serving. According to the Dietary Guidelines for Americans, a 2,000-calorie diet should include 2 cups of fruit daily, emphasizing whole fruits like apples.

One medium 7-ounce (200-gram) apple offers:

• Calories: 104
• Carbs: 28 grams
• Fiber: 5 grams
• Vitamin C: 10% of the Daily Value (DV)
• Copper: 6% of the DV
• Potassium: 5% of the DV
• Vitamin K: 4% of the DV

Additionally, apples provide 2–5% of the DV for vitamins E, B1, and B6. They are rich in polyphenols, powerful antioxidants likely responsible for many health benefits. To maximize these benefits, leave the skin on, as it contains half of the fiber and most of the polyphenols.

2. Apples May Support Weight Loss

Apples are high in fiber and water, making them filling. One study found that eating whole apples increased fullness more than consuming the same amount of apple juice. This effect is likely due to whole apples slowing gastric emptying.

Research also suggests that apple intake may significantly reduce Body Mass Index (BMI), a risk factor for heart disease. Apple polyphenols might also have anti-obesity effects.

3. Apples Could Be Good for Your Heart

Eating apples has been linked to a lower risk of heart disease. Studies show that consuming 100-150 grams of whole apples daily is associated with a reduced risk of heart disease and related factors like high blood pressure.

Soluble fiber in apples helps lower cholesterol, while polyphenols may help reduce blood pressure. High intakes of flavonoids found in apples are also linked to a lower risk of stroke.

4. Apples Are Linked to a Lower Risk of Diabetes

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

This benefit is attributed to the polyphenol quercetin in apples, which has anti-inflammatory and antioxidant effects.

5. Apples May Promote Gut Health

Apples contain pectin, a type of fiber that acts as a prebiotic, promoting the growth of beneficial bacteria in your gut. Pectin reaches your colon intact, enhancing the ratio of good bacteria.

Research suggests that by improving gut microbiota, apples may help protect against chronic diseases like obesity, type 2 diabetes, heart disease, and cancer.

6. Apples May Help Prevent Cancer

Antioxidants in apples may protect against certain cancers, including lung, breast, and digestive tract cancers. Apple polyphenols can prevent cancerous cells from multiplying

One study found that higher apple intake was linked to a lower risk of cancer death in women. However, more research is needed to understand the optimal amounts and timing of apple consumption for cancer prevention.

7. Apples Could Help Fight Asthma

Apples, rich in antioxidants like quercetin, may reduce airway inflammation associated with allergic asthma. Quercetin helps regulate the immune system and reduce inflammation, potentially making apples effective against asthma and sinusitis.

Although animal and test-tube studies support these effects, more human research is needed.

8. Apples May Help Protect Your Brain

Quercetin in apples may protect your brain from oxidative stress. A meta-analysis of animal studies suggests quercetin may have preventive properties against Alzheimer’s disease, though more research is necessary.

Most studies focus on specific compounds rather than whole apples, so further research is needed to determine the overall effects of apples on brain health.

9. Apples May Improve Mental Health

Eating more fruits and vegetables, including apples, can improve mental health. A 2020 systematic review found that consuming at least five servings of fruits and vegetables daily benefits mental health, aligning with American Dietary Guidelines.

A 2022 British study also found that adolescents who eat fewer fruits and vegetables tend to have poorer mental health

A Quick Review

Apples are a nutrient-dense fruit offering numerous health benefits. They are rich in fiber, vitamins, and polyphenols, which contribute to heart health, weight management, and reduced risk of chronic diseases like diabetes and cancer. Consuming apples can also improve gut health and provide potential protective effects against asthma and brain-related disorders. Incorporate apples into your diet for a delicious and healthful way to boost overall well-being.