8 health benefits of apples

In this article:

• Benefits of apples
• Comparing types of apples
• Nutrition facts
• The bottom line

In this article

• Benefits of apples
• Comparing types of apples
• Nutrition facts
• The bottom line

“An apple a day keeps the doctor away” is a centuries-old proverb, but is there any truth to it? It’s no secret that there are health benefits of apples. These round, colorful fruits were used in traditional medicine for their myriad of nutrients and beneficial properties, such as aiding digestion and fending off disease. Today, many Americans still enjoy snacking on an apple at lunch or in between meals. Apples are portable, making them a convenient and tasty source of nutrients. Here are some of the top benefits of eating apples.

8 health benefits of apples

Eating plenty of fruits and vegetables is an important part of maintaining a balanced diet. Apples are a popular choice because of their pleasant taste and texture. They’re also rich in a variety of nutrients, such as antioxidants and fiber, which are responsible for their many health benefits. Adding apples to your diet may:

1. Provide disease-fighting antioxidants

Apples are colorful fruits, and the pigments that give them their hue also provide antioxidant benefits. “Apples are high in a type of antioxidants called polyphenols,” explains Jenna Volpe, RDN, a registered dietitian and the owner of Whole-istic Living in Austin, Texas. “Polyphenols are chemicals found in fruits and vegetables that scavenge free radicals, harmful substances that can cause cell damage and aging.”

When left unchecked, these unstable free radical molecules cause oxidative stress. Research shows that oxidative stress can contribute to the progression of various chronic conditions, such as heart disease and cancer. Antioxidants can counteract the harmful effects of free radicals on human health.

While there are several antioxidant polyphenols in apples, there’s a potent one to note in red varieties of apples. “Quercetin is found in red apple peels,” Volpe says. “It’s an antioxidant that’s shown to help reduce inflammation and support immunity.”

Quercetin has been identified as the most potent antioxidant found in red apple skin and flesh. In addition to having strong antioxidant properties, quercetin has also been shown to reduce inflammation, support cardiovascular health, and possess anti-cancer properties.

2. High in dietary fiber

One of the most well-known health benefits of apples is related to the digestive tract: Apples are high in dietary fiber. “One apple contains about 4 grams of dietary fiber, which can help support healthy bacterial growth in our gut,” says Nicole Ibarra, RD, a registered dietitian and the founder of Altitude Nutrition & Fitness.

Fiber plays a critical role in healthy digestion. “The fiber in apples feeds the gut microbiome, which can lower inflammation, improve insulin sensitivity, and support a healthy metabolism,” explains William Li, MD, a physician and the author of Eat to Beat Disease. It’s also helpful for preventing and alleviating constipation.

Despite the importance of eating enough fiber, most Americans aren’t. An estimated 95% of Americans are lacking fiber in their diets. The average person needs about 28 grams of fiber per day, and one apple can provide 14% of your Daily Value (DV) for fiber.

There’s just one caveat about the fiber in apples—not everyone can tolerate them. “Apples are a high-FODMAP food, so they can cause bloating or gas in people with irritable bowel syndrome (IBS),” Ibarra explains.

3. Contain gut-friendly prebiotics

The fiber in apples can support gut health, which can be partially chalked up to the high levels of prebiotics in apples. Prebiotics are a type of fiber that feeds the good bacteria in your gut microbiome.

“Apples are a natural food source of a prebiotic soluble fiber called pectin,” says Volpe. “It’s fuel for probiotics, the healthy microbes that live mostly in our gut.”

Pectin accounts for the majority of the soluble fiber in apples and has been linked to some gut health benefits, including anti-inflammatory effects. The pectin in apples can increase levels of beneficial bacteria while reducing harmful bacteria in the gut.

4. Assist with weight loss

Apples have several properties that could contribute to weight loss. According to USDA data, one medium apple (200 grams) provides 122 calories and 4.2 grams of fiber, making apples low in calories yet high in fiber. Reducing your caloric intake by choosing low-calorie foods, such as apples, can promote healthy weight loss. It’s also important to get plenty of fiber. In one systematic review, dietary fiber was shown to significantly improve body weight in people with overweight, diabetes, or metabolic syndrome.

Apples also contain a bioactive called chlorogenic acid, found in both apple peels and flesh, which may be beneficial for weight loss. “This naturally occurring chemical has anti-inflammatory effects and can improve metabolism by helping to burn down harmful excess body fat,” Dr. Li says.

Dr. Li highlights another compound in apples: ursolic acid. Studies show ursolic acid has many benefits, including anti-obesity effects. Overall, apples have been linked to weight loss in both human and animal studies, one review notes.

5. Help lower cancer risk

Cancer is a leading cause of death worldwide. The relationship between what you eat and cancer prevention is complicated, and more research is needed. However, certain dietary patterns could reduce the risk of types of cancer. According to the American Cancer Society, a diet rich in fruits and vegetables may reduce your risk of developing certain types of cancer.

In other words, apple consumption could contribute to cancer prevention. “Research has shown that apples may help prevent certain types of cancer, including lung cancer, stomach cancer, oral cavity cancer, colon cancer, and esophageal cancer,” Volpe explains, pointing to a 2011 comprehensive review and 2021 study.

Apples may have potential anti-cancer effects due to the multitude of antioxidants and fibers they contain. The antioxidants help reduce oxidative damage (which precedes cancer), while prebiotic fibers help optimize the gut microbiota, Volpe says.

6. Prevent chronic diseases

In addition to playing a part in preventing obesity and certain types of cancer, apples may help prevent other chronic diseases. According to Dr. Li, this is partially explained by the high levels of ursolic acid in apples.

Ursolic acid is a beneficial compound found in many fruits and vegetables, including apples. The benefits have mainly been shown in animal studies, rather than human studies, so more research needs to be done to know more about its effects. One review found that ursolic acid lowers inflammation and may have preventive effects on cardiovascular diseases. Ursolic acid may also promote brain health. Some animal studies have found potential neuroprotective effects of ursolic acid, which suggests it may help prevent diseases like Alzheimer’s disease, but again, more research on humans is needed to determine the effects.

Ursolic acid works by improving blood flow, Dr. Li says. This is significant because compromised blood flow is associated with several chronic diseases, including Type 2 diabetes and atherosclerosis (a buildup of plaque in the arteries, which can lead to heart disease).

Red Delicious and Royal Gala apples have the highest ursolic acid content, which increases their potential antioxidant and disease-fighting properties.

7. Rich in potassium

Apples are known for their high fiber content, but they’re also a good source of other micronutrients, such as potassium. “Most Americans don’t get enough potassium in their diets, but the mineral is helpful for muscle contractions, maintaining a healthy blood pressure level, and fluid balance,” Ibarra says. One way to increase your intake of potassium is to eat more apples, she adds.

One medium apple (200 grams) provides more than 200 milligrams of potassium. Adults need between 2,600 mg and 3,400 mg of potassium per day, so one apple could account for up to almost 8% of your DV for potassium.

8. Support cardiovascular health

Apples are known for their heart health benefits, which is largely due to the high amounts of fiber. “Fiber works like a ship transporting containers away from the dock, which is a metaphor for removing cholesterol,” Ibara says. The nutrient helps reduce “bad” LDL cholesterol, which can lower the risk of stroke and heart disease.

Can eating an apple a day keep the heart doctor away? Maybe. In one review of observational studies, eating at least 100 grams of apples (about half of a medium-sized apple) per day was associated with less inflammation, lower blood pressure and total cholesterol levels, and a lower cardiovascular disease risk.

Which type of apple has the most benefits? 

There are more than 7,000 types of apple varieties. They’re typically classified by their color, such as red, green, or yellow apples. In the United States, the most popular apples include Red Delicious, Granny Smith, Fuji, Honeycrisp, and others.

“Apples do not vary widely in their nutrition,” Ibarra says. “The main difference in nutrition between apples is the amount of polyphenols—red apples tend to have some more polyphenol antioxidants.” However, you don’t have to stick to red apples exclusively. Ibarra recommends eating a variety of foods, including various types of apples, to get an array of nutrients.

How apples are prepared can also influence their potential benefits. You can snack on a raw apple, but it’s also common to cook apples in recipes for oatmeal and baked goods. Similarly, apples are often turned into apple juice and apple cider.

If you want to maximize the nutrients in and benefits of apples, Volpe recommends eating them raw. “Raw apples are higher in fiber, and they contain more water-soluble vitamins (such as vitamin C and vitamin B6) and some minerals (such as potassium and magnesium), which may get reduced in the cooking process,” she explains. However, cooked apples may be easier to digest, so Volpe recommends cooked apples for people sensitive to high amounts of fiber. You can also reap the benefits of apples in the form of cold-pressed apple juice, Volpe adds.

Something that’s commonly overlooked when eating apples, however, is peeling them. Apple skin contains fiber, Dr. Li says, so when you remove apple peels, you’re reducing the amount of beneficial fiber.

No matter the color or type—or how they’re prepared—apples have plenty to offer. It’s best to eat them raw, but you can also enjoy them cooked or juiced. Eating multiple varieties of apples can also provide a wider array of nutrients than sticking to one variety.

Apple nutrition facts

Apples are a good source of essential nutrients like vitamin C and fiber. They’re also a potent source of antioxidants and other beneficial compounds. Here’s a closer look at the nutrients found in one medium apple, according to USDA data:

• Calories: 122
• Carbohydrates: 29.6 grams (g)
• Fiber: 4.2 g
• Fat: 0.3 g
• Protein: 0.34 g
• Vitamin C: 9.2 mg
• Potassium: 208 mg

Bottom line: Are apples healthy?

Apples are healthy. They’re full of beneficial nutrients, which lend to their many benefits. High in fiber, apples are known to support a healthy digestive tract. They may also help lower blood pressure and cholesterol, which in turn can reduce the risk of heart disease. Rich in antioxidants, apples may lead to a lower risk for certain chronic diseases.

Because apple skin contains many nutrients, it’s best to eat the whole fruit rather than peel your apples. Enjoy whole apples as a snack, chop them into cubes as an oatmeal topping, or slice them to dip into peanut butter. You can also enjoy apples in the form of apple juice and applesauce.