Are Apples Healthy and Delicious? Here Are 8 Health Benefits
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You’ve heard the saying, “an apple a day keeps the doctor away,” but are apples healthy like the saying suggests? There’s nothing quite as satisfying as that first, sweet bite into a crisp, juicy apple and, as it turns out, there are indeed tons of apple health benefits. We asked an expert for everything you need to know about apple nutrition and the biggest benefits of eating them—and rounded up some recipes to help you get more apples in your diet.
Hillary Cecere, RDN, is a registered dietitian for Eat Clean Bro.
Apple Nutrition
While there’s no evidence to actually support that “an apple a day keeps the doctor away,” U.S. adults who do chomp on an apple each day tend to have fewer prescription medications, which suggests that they may be healthier. Generally, one or two apples a day is considered safe to consume. Apples are packed with vitamins and nutrients. Here’s what’s inside one large apple (about 223 grams).
- Water – 191 grams
- Energy – 116 kcal
- Protein – 0.58 grams
- Fat – 0.379 grams
- Carbohydrates – 30.8 grams
- Fiber – 5.35 grams
- Sugars – 23.2 grams
- Sucrose – 4.62 grams
- Glucose – 5.42 grams
- Fructose – 13.2 grams
- Calcium – 13.4 milligrams
- Iron – 0.268 milligrams
- Magnesium – 11.2 milligrams
- Phosphorus – 24.5 milligrams
- Potassium – 239 milligrams
- Sodium – 2.23 milligrams
- Zinc – 0.089 milligrams
- Copper – 0.06 milligrams
- Vitamins A, B, C, and K
Health Benefits of Apples
Apples are incredibly good for you, says Hillary Cecere, RDN, a registered dietitian for Eat Clean Bro. All the more reason to eat them plain as a healthy snack, or add them to your favorite recipes. From savory salads, soups, and flatbreads to sweet apple pies, turnovers, tarts, and more, apples make a delicious and nutritious addition to any dish. Here’s a breakdown of all the health benefits you’ll reap from regularly eating apples.
Support Heart Health
Excess glucose and cholesterol can cause artery damage and plaque buildup, both of which can increase the risk of heart disease and cardiovascular complications. But apples are high in a soluble fiber called pectin, which binds to cholesterol and excess glucose in the digestive tract, leading to elimination. A large apple (223 grams) has about 5 grams of fiber.
Soluble fiber can also help stabilize blood sugar levels. It does so by slowing carbohydrate digestion and absorption, improving insulin sensitivity, and enhancing satiety, which can be beneficial for those managing diabetes. Polyphenols—active compounds in apples that have antioxidant activity—also help block the digestive enzyme needed for breaking starch into simple sugar and may improve the body’s ability to utilize insulin more effectively. This could decrease blood sugar spikes after a meal. Plus, higher intake of quercetin, a powerful flavonoid present in apple peels, has also been associated with a decreased risk in type II diabetes.
Promote Healthy Digestion and Microbiome
Apples are a high-fiber fruit that support digestion and help keep you satisfied for longer. For the most fiber, eat your apples with the peel on: One medium apple with the skin on has about 4.8 grams of fiber, but if you peel it, that number dips to 2 grams.
Beyond their excellent fiber content, apples are also rich in prebiotics, which feed your good gut bacteria and support a happy, diverse, and functional gut microbiome. The sugar alcohol sorbitol in apples also promotes the regularity of bowel habits and can even have a natural laxative effect to relieve constipation.
Boast Anti-Inflammatory Properties
The antioxidant properties of polyphenols found in apples also help prevent chronic inflammation and reduce the risk of heart disease. The quercetin in apples also alleviates symptoms of conditions like arthritis and asthma. And the fiber’s support for gut health is also closely linked to inflammation in the body.
Support Healthy Lungs
Thanks to their high content of quercetin, apples can help reduce inflammation in the airways and protect the lung tissue from oxidative damage. The vitamin C in apples can also help boost respiratory health.
Several study findings have suggested that regular apple consumption in adults is linked to reduced risk of health conditions like chronic obstructive pulmonary disease (COPD) and asthma. One study from the Johns Hopkins Bloomberg School of Public Health, which looked at the lung health of former smokers, found that subjects whose diet was high in apples and tomatoes saw a slower decline in lung function.
Enhance Skin
Apples are full of important vitamins and minerals that contribute to healthy skin. Take, for example, the high content of vitamin C in apples, which helps in collagen production. One large apple contains 10.3 milligrams of vitamin C, which is about 11.44% of the recommended daily value. Collagen is vital for maintaining skin elasticity and reducing wrinkles.
The polyphenols in apples also help to protect the skin from UV damage and oxidative stress, while the water content can help keep your skin hydrated, moisturized, and glowing.
Reduce Risk of Chronic Diseases
Apples are rich in essential nutrients and vitamins that help to ward off chronic diseases and boost your overall immunity. Because they contain high levels of vitamin C, they can help your body fight off infections and reduce inflammation. The antioxidants in apples—such as flavonoids and quercetin—also protect your cells from oxidative stress, which can lower your risk of chronic conditions. Meanwhile, the polyphenols in apples have anti-inflammatory properties, as well, which further supports overall health and immunity.
Boost Brain Health
Apples have been proven to help boost brain health and actually reduce the risk of developing memory problems. That’s because apples are high in flavonols, and people who consume diets that are high in flavonols are shown to have better short-term memory than those who don’t. While researchers have not yet concluded that low dietary intake of flavonols is a main culprit of a weak memory, they agree that restoring flavonol levels in adults with deficiencies is critical to improve memory.
Prevent Osteoarthritis
A specific type of polyphenol in apples called procyanidins may help protect cartilage and prevent osteoarthritis. In one study, apple polyphenols were found to improve the function and number of mitochondria in cartilage cells and boost the production of important cartilage components. This means that apples can potentially slow down cartilage damage and prevent or treat osteoarthritis.
Ways to Eat More Apples
Want to incorporate more apples into your diet? Of course, you can always just reach for an apple and eat it whole. But there are tons of creative ways to add apples to your diet if you’re not in the mood for snacking on a plain one (and we don’t just mean apple pies and other apple desserts.) Here are some healthy ways to fit in more apples.
- Add freshly sliced apples to a salad. Apple adds a nice, fresh crunch to a salad, and it pairs well with other fruits and veggies like celery. You can also add apples to a juicy fruit salad.
- Make some apple sauce out of fresh apples. Apple sauce makes for a great snack, and you can even get creative by adding other fruits to the sauce, such as cranberries for an alternative take on cranberry sauce, too.
- Whip up an apple smoothie. Chuck some apple chunks into your smoothie blender and mix them together with some other fresh fruits and veggies. For example, try mixing apple and kale for a refreshing and rejuvenating morning blast.
- Mix up some apple cider. Apple cider is so versatile; you can drink it hot or iced, plain or spiked. Some cinnamon and other spices make this a fall staple, but you can enjoy apple cider all year long.
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