1.

Apples Are Nutritious

A medium apple — with a diameter of about 3 inches (7.6 centimeters) —
equals 1.5 cups of fruit. Two cups of fruit daily are recommended on a 2,000-
calorie diet.

One medium apple — 6.4 ounces or 182 grams — offers the following
nutrients (1Trusted Source):

 Calories: 95
 Carbs: 25 grams
 Fiber: 4 grams
 Vitamin C: 14% of the Reference Daily Intake (RDI)
 Potassium: 6% of the RDI
 Vitamin K: 5% of the RDI

What’s more, the same serving provides 2–4% of the RDI for manganese,
copper, and the vitamins A, E, B1, B2, and B6.

Apples are also a rich source of polyphenols. While nutrition labels don't list
these plant compounds, they’re likely responsible for many of the health
benefits.

To get the most out of apples, leave the skin on — it contains half of the fiber
and many of the polyphenols.

SUMMARYApples are a good source of fiber and vitamin C. They also

contain polyphenols, which may have numerous health benefits.
2. Apples May Be Good for Weight
Loss
Apples are high in fiber and water — two qualities that make them filling.

In one study, people who ate apple slices before a meal felt fuller than those
who consumed applesauce, apple juice, or no apple products (2Trusted
Source).

In the same study, those who started their meal with apple slices also ate an
average of 200 fewer calories than those who didn't (2Trusted Source).

In another 10-week study in 50 overweight women, participants who ate

apples lost an average of 2 pounds (1 kg) and ate fewer calories overall,
compared to those who ate oat cookies with a similar calorie and fiber content
(3Trusted Source).

Researchers think that apples are more filling because they’re less energy-
dense, yet still deliver fiber and volume.

Furthermore, some natural compounds in them may promote weight loss.

A study in obese mice found that those given a supplement of ground apples
and apple juice concentrate lost more weight and had lower levels of "bad"
LDL cholesterol, triglycerides, and total cholesterol than the control group
(4Trusted Source).

SUMMARYApples may aid weight loss in several ways. They're also

particularly filling due to their high fiber content.
3. Apples May Be Good for Your
Heart
Apples have been linked to a lower risk of heart disease (5Trusted Source).

One reason may be that apples contain soluble fiber — the kind that can help
lower your blood cholesterol levels.

They also contain polyphenols, which have antioxidant effects. Many of these
are concentrated in the peel.

One of these polyphenols is the flavonoid epicatechin, which may lower blood
pressure.

An analysis of studies found that high intakes of flavonoids were linked to a

20% lower risk of stroke (6Trusted Source).

Flavonoids can help prevent heart disease by lowering blood pressure,

reducing “bad” LDL oxidation, and acting as antioxidants (7Trusted Source).

Another study comparing the effects of eating an apple a day to taking statins
— a class of drugs known to lower cholesterol — concluded that apples would
be almost as effective at reducing death from heart disease as the drugs
(8Trusted Source).

However, since this was not a controlled trial, findings must be taken with a
grain of salt.

Another study linked consuming white-fleshed fruits and vegetables, such as

apples and pears, to a reduced risk of stroke. For every 25 grams — about
1/5 cup of apple slices — consumed, the risk of stroke decreased by 9%
(9Trusted Source).
SUMMARYApples promote heart health in several ways. They're high in
soluble fiber, which helps lower cholesterol. They also have polyphenols,
which are linked to lower blood pressure and stroke risk.

4. They're Linked to a Lower Risk

of Diabetes
Several studies have linked eating apples to a lower risk of type 2 diabetes
(10Trusted Source).

In one large study, eating an apple a day was linked to a 28% lower risk of
type 2 diabetes, compared to not eating any apples. Even eating just a few
apples per week had a similarly protective effect (11Trusted Source).

It's possible that the polyphenols in apples help prevent tissue damage to beta
cells in your pancreas. Beta cells produce insulin in your body and are often
damaged in people with type 2 diabetes.

SUMMARYEating apples is linked to a lower risk of type 2 diabetes. This is

possibly due to their polyphenol antioxidant content.

5. They May Have Prebiotic

Effects and Promote Good Gut
Bacteria
Apples contain pectin, a type of fiber that acts as a prebiotic. This means it
feeds the good bacteria in your gut.
Your small intestine doesn't absorb fiber during digestion. Instead, it goes to
your colon, where it can promote the growth of good bacteria. It also turns into
other helpful compounds that circulate back through your body (5Trusted
Source).

New research suggests that this may be the reason behind some of the
protective effects of apples against obesity, type 2 diabetes, and heart
disease.

SUMMARYThe type of fiber in apples feeds good bacteria and may be the
reason they protect against obesity, heart disease, and type 2 diabetes.

6. Substances in Apples May Help

Prevent Cancer
Test-tube studies have shown a link between plant compounds in apples and
a lower risk of cancer (11Trusted Source).

Additionally, one study in women reported that eating apples was linked to
lower rates of death from cancer (12Trusted Source).

Scientists believe that their antioxidant and anti-inflammatory effects may be

responsible for their potential cancer-preventive effects (13Trusted Source).

SUMMARYApples have several naturally occurring compounds that may help

fight cancer. Observational studies have linked them to a lower risk of cancer
and death from cancer.
7. Apples Contain Compounds
That Can Help Fight Asthma
Antioxidant-rich apples may help protect your lungs from oxidative damage.

A large study in more than 68,000 women found that those who ate the most
apples had the lowest risk of asthma. Eating about 15% of a large apple per
day was linked to a 10% lower risk of this condition (11Trusted Source).

Apple skin contains the flavonoid quercetin, which can help regulate the
immune system and reduce inflammation. These are two ways in which it may
affect asthma and allergic reactions (14Trusted Source).

SUMMARYApples contain antioxidant and anti-inflammatory compounds that

may help regulate immune responses and protect against asthma.

8. Apples May Be Good for Bone

Health
Eating fruit is linked to higher bone density, which is a marker of bone health.

Researchers believe that the antioxidant and anti-inflammatory compounds in

fruit may help promote bone density and strength.

Some studies show that apples, specifically, may positively affect bone health
(15Trusted Source).

In one study, women ate a meal that either included fresh apples, peeled
apples, applesauce, or no apple products. Those who ate apples lost
less calcium from their bodies than the control group (11Trusted Source).
SUMMARYThe antioxidant and anti-inflammatory compounds in apples may
promote bone health. What’s more, eating fruit may help preserve bone mass
as you age.

9. Apples May Protect Against

Stomach Injury From NSAIDs
The class of painkillers known as nonsteroidal anti-inflammatory drugs
(NSAIDs) can injure the lining of your stomach.

A study in test tubes and rats found that freeze-dried apple extract helped
protect stomach cells from injury due to NSAIDs (11Trusted Source).

Two plant compounds in apples — chlorogenic acid and catechin — are

thought to be particularly helpful (11Trusted Source).

However, research in humans is needed to confirm these results.

SUMMARYApples contain compounds that may help protect your stomach

lining from injury due to NSAID painkillers.

10. Apples May Help Protect Your

Brain
Most research focuses on apple peel and flesh.

However, apple juice may have benefits for age-related mental decline.
In animal studies, juice concentrate reduced harmful reactive oxygen species
(ROS) in brain tissue and minimized mental decline (16Trusted Source).

Apple juice may help preserve acetylcholine, a neurotransmitter that can

decline with age. Low levels of acetylcholine are linked to Alzheimer's disease
(11Trusted Source).

Similarly, researchers who fed elderly rats whole apples found that a marker
of the rats' memory was restored to the level of younger rats (11Trusted
Source).

That said, whole apples contain the same compounds as apple juice — and it
is always a healthier choice to eat your fruit whole.

SUMMARYAccording to animal studies, apple juice may help prevent the

decline of neurotransmitters that are involved in memory.

The Bottom Line

Apples are incredibly good for you, and eating them is linked to a lower risk of
many major diseases, including diabetes and cancer.

What’s more, its soluble fiber content may promote weight loss and gut health.

A medium apple equals 1.5 cups of fruit — which is 3/4 of the 2-cup daily
recommendation for fruit.

For the greatest benefits, eat the whole fruit — both skin and flesh.