Apples come in a variety of shapes, colors, and flavors. They provide a range of nutrients that can benefit many aspects of a person’s health.
Apples are rich in fiber, vitamins, and minerals, all of which benefit human health. They also provideTrusted Source an array of antioxidants. These substances helpTrusted Source neutralize free radicals.
Free radicals are reactive molecules that can build up as a result of natural processes and environmental pressures. If too many free radicals accumulate in the body, they can cause oxidative stress. This can lead to cell damage. Cell damage can contribute to a range of conditions, including cancer and diabetes.
Apples are an important sourceTrusted Source of antioxidants considering their widespread consumption, particularly in Northern Europe and the United States.
The sections below look at previous research into apples’ potential health benefits.
Learn more about good dietary sources of antioxidants.
Improve mental health
Eating a diet rich in fruits, such as apples, may benefit a person’s mental health.
A 2020 systematic reviewTrusted Source found that consuming fruits and vegetables may have a positive impact on a person’s mental health. Researchers recommended a person eat at least five portions of fruit and vegetables a day to get the benefits.
A 2019 studyTrusted Source involving immigrants in Canada found that a higher intake of fruit and vegetables lowered the participants’ odds of experiencing anxiety and mood disorders. Participants also reported an increase in good mental health.
What is the best diet for mental health? Find out here.
Reduce the risk of stroke
Apples contain many nutrients that may lower the risk of stroke. One 2017 research reviewTrusted Source found, for example, that people who consume the most fiber appear to have a lower risk of:
- cardiovascular disease
- coronary heart disease
- stroke
A medium-sized apple around 3 inches in diameter and weighing 169 grams (g) provides 4.06 gTrusted Source of fiber. That is around 11–14%Trusted Source of an adult’s daily requirement, depending on their age and sex.
What are the benefits of eating a nutritious diet? Learn more here.
Lower cholesterol
A 2019 studyTrusted Source found that eating two raw apples per day for 8 weeks lowered levels of cholesterol among healthy people. However, drinking clear apple juice did not have the same impact.
Study authors therefore concluded it is the fiber in apples that helps reduce cholesterol.
Get some more tips for lowering cholesterol.
Boost heart health
Apples contain fiber, vitamin C, and antioxidants. A medium-sized apple providesTrusted Source the following:
- 11–14% of a person’s daily fiberTrusted Source needs
- 10% of a person’s daily vitamin C needs
Fiber appears to help manage blood pressure, which may reduce the risk of cardiovascular disease.
Vitamin C is an antioxidant that, alongside other antioxidants, may play a roleTrusted Source in protecting some aspects of heart health.
Vitamin C is also necessary for proper immune function, which may help defend the body from infections and diseases.
Lower the risk of diabetes
A 2021 study found that people who included whole fruits, such as apples, in their diet had a 36% lower risk of developing type 2 diabetes at 5 years than those who did not eat fruit.
People who consume the most fiber have a lower risk of developing type 2 diabetes, according to the Centers for Disease Control and Prevention (CDC)Trusted Source. People who already have diabetes and eat a high fiber diet may also have lower blood sugar levels.
The American Diabetes Association recommends eating fresh fruit, including apples, to satisfy a sweet tooth and provide nutrition. However, the organization reminds people to account for the carbohydrate content in the fruit.
A 100 g portion of raw Granny Smith apple contains 13.2 gTrusted Source of carbohydrate, of which 10.6 g is sugar. However, it also provides dietary fiber and other nutrients. This means that, as a sweet snack, it has additional health benefits.
Learn more about the best foods for diabetes.
Lower the risk of cancer
Consuming antioxidant-rich foods may help preventTrusted Source the oxidative stress that causes cell damage, which may lead to the development of certain cancers. Apples are a good source of antioxidants.
One 2016 meta-analysis concluded that consuming apples may help lower the risk of:
- lung cancer
- breast cancer
- colorectal cancer
nutritional information
- Calories: 95
- Fat: 0.3 grams
- Carbohydrates: 25 grams
- Fiber: 4.4 grams
- Sugar: 19 grams
- Protein: 0.4 grams
- Vitamin C: 8% of the Daily Value (DV)
- Potassium: 5% of the DV
- Vitamin K: 4% of the DV
- Vitamin E
- B vitamins
- Copper
- Manganese
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