Apples (Malus domestica) are the most consumed fruit in the United States. They come in various colors and flavors and are commonly eaten raw as a snack or cooked into baked goods. Apples are also used to produce ciders, juices, jams, and wine.
Apples are the most widely consumed fruit globally.
From sweet red varieties, like Red Delicious, Fuji, or Gala, to tangy green ones, like Granny Smith — my favorite with lime juice and a little salt when I want a savory snack — there is an apple for everyone.
They’re commonly used in recipes like pies, cookies, muffins, jam, salads, oatmeal, or smoothies. They also make a great snack or wedged and smeared with nut butter.
In addition to their culinary versatility and numerous colors and flavors, apples are an exceptionally healthy fruit with many research-backed benefits.
1. Nutritious
Apples are considered nutrient-dense fruits, meaning they provide a lot of nutrients per serving.
The current Dietary Guidelines for Americans recommend 2 cups of fruit daily for a 2,000-calorie diet, emphasizing whole fruits like apples.
One medium 7-ounce (oz) or 200 grams (g) apple offers the following nutrients:
- Calories: 104
- Carbs: 28 g
- Fiber: 5 g
- Vitamin C: 10% of the Daily Value (DV)
- Copper: 6% of the DV
- Potassium: 5% of the DV
- Vitamin K: 4% of the DV
The same serving also provides 2–5% of the DV for vitamins E, B1, and B6.
Apples are also a rich source of polyphenols, an important group of antioxidants. While nutrition labels don’t list these plant compounds, they’re likely responsible for many of apples’ health benefits.
To get the most out of apples, leave the skin on, as it contains half of the fiber and most of the polyphenols.
Summary
Apples are a good source of fiber and vitamin C. They also contain antioxidants, like vitamin E, and polyphenols, contributing to the fruit’s numerous health benefits.
2. May support weight loss
Apples are high in fiber and water, which makes them filling.
In one study, eating whole apples increased fullness more than consuming equal amounts of apple juice. This may happen because whole apples reduce gastric emptying — the rate at which your stomach empties.
Research also suggests apple intake may significantly reduce Body Mass Index (BMI), a weight-related risk factor for heart disease.
Interestingly, apple polyphenols may also have anti-obesity effects.
Summary
Apples are particularly filling due to their high fiber and water content. Their polyphenols may also have anti-obesity effects.
3. Could be good for your heart
Apples have been linked to a lower chance of heart disease. Research has found that eating 100-150 g/d of whole apples is associated with a lower chance of heart disease and risk factors such as high blood pressure.
One reason may be that they contain soluble fiber. This fiber is also associated with a lower chance of heart disease.
Another reason may be that they offer polyphenols. Some of these may help lower blood pressure. Studies have also linked high intakes of flavonoids with a lower chance of stroke.
Another study has also linked eating apples to a reduced chance of stroke.
Summary
Apples promote heart health in several ways. They’re high in soluble fiber, which helps lower cholesterol. They also have polyphenols linked to lower blood pressure and chance of stroke.
4. Linked to a lower chance of diabetes
Eating apples may also reduce your chance of type 2 diabetes.
A compilation of studies found that eating apples and pears was associated with an 18% reduction in type 2 diabetes risk. Just one serving per week may reduce the risk by 3%.
The high amount of the polyphenol quercetin in apples could explain this beneficial effect.
Summary
Eating apples is linked to a lower risk of type 2 diabetes, potentially due to their polyphenol content.
5. May promote gut health
Apples contain pectin, a type of fiber that acts as a prebiotic in your gut microbiome, and a healthy gut is often key to better health.
Since dietary fiber cannot be digested, pectin reaches your colon intact, promoting the growth of good bacteria. It especially improves the ratio of Bacteroidetes to Firmicutes, the two main types of bacteria in your gut.
New research suggests that, by beneficially altering your gut microbiota, apples may help protect against chronic diseases like obesity, type 2 diabetes, heart disease, and cancer.
Summary
The type of fiber found in apples improves your gut-friendly bacteria, which may be why the fruit is thought to help protect against chronic diseases.
6. May help prevent cancer
Antioxidants in apples may offer beneficial effects against certain types of cancers, including lung, breast, and digestive tract cancers.
Research suggests these effects may be attributed to apple polyphenols keeping cancerous cells from multiplying.
Moreover, one study in women reported that higher apple intakes were linked to a lower chance of cancer death.
However, further human research is needed to better understand the possible link between apples and cancer prevention — for example, to identify adequate amounts and eating timing.
Summary
Apple’s fiber and antioxidant content has been linked to a reduced chance of getting certain types of cancer. However, more research on humans is needed.
7. Could help fight asthma
Antioxidant-rich apples may help reduce airway inflammation related to allergic asthma.
Apple skin is rich in the antioxidant quercetin, which can help regulate your immune system and reduce inflammation. Theoretically, this could make apples effective against late phases of bronchial asthma responses.
Supporting this, test-tube and animal studies suggest quercetin may be suitable for allergic inflammatory diseases like asthma and sinusitis.
Still, more human research is needed on the topic.
Summary
Apples contain antioxidant and anti-inflammatory compounds that may help regulate immune responses and protect against asthma. However, more research, especially in humans, is needed.
8. May help protect your brain
Quercetin in apples may protect your brain from damage caused by oxidative stress.
A meta-analysis of 14 animal studies suggests quercetin may have some preventive properties against Alzheimer’s disease (AD). Still, the researchers questioned some of the study methodologies and believed more research is needed to conclude.
Remember that most research focuses on a specific compound instead of whole apples. Therefore, further research is still needed, specifically on the effects of apples, before any conclusions can be drawn.
Summary
Quercetin in apples may protect your brain against oxidative stress. However, further research is needed to validate the effect of eating the whole fruit.
9. May improve mental health
Eating more vegetables and fruit like apples may help your mental health, according to one 2020 systematic review.
That said, the study found this benefit kicks in if you eat at least 5 servings of fruit and vegetables daily, consistent with the recommendations of the American Dietary Guidelines for daily fruit and vegetable intake.
In addition, a 2022 British study found that adolescents who consume fewer vegetables and fruit in their diet tend to have poorer mental health.
10. May help with digestive diseases
Research suggests that eating fruit like apples may help reduce the chance of getting gastroesophageal reflux disease (GERD).
Multiple studies have also suggested that eating apples can help your food digest better, which may be helpful with constipation. But the extent of the effect may depend on the type of apple you’re eating.
10 Ways to Add Apples to Your Diet
1. Diced and added to cooked oatmeal with walnuts and cinnamon
Enhance your morning routine with a burst of flavor and nutrition by adding diced Michigan Apples to your cooked oatmeal. Paired with crunchy walnuts and a sprinkle of cinnamon, this delightful combination not only satisfies your taste buds but also provides a healthy start to your day, packed with fiber, vitamins, and antioxidants.
2. Diced and layered with vanilla Greek yogurt, granola, and a drizzle of honey
Craft a delectable parfait by layering diced Michigan Apples with creamy vanilla Greek yogurt, crunchy granola, and a touch of honey, creating a wholesome and satisfying treat that celebrates the goodness of both nature and healthy living.
3. Chopped into a green salad with a light balsamic vinaigrette
Pair this vibrant mix with a light balsamic vinaigrette for a deliciously balanced meal that’s both nutritious and satisfying, aligning perfectly with your commitment to healthy living.
4. Sliced with sharp cheddar cheese
This simple yet satisfying combination offers a boost of calcium, fiber, and vitamins, making it a deliciously wholesome choice that fits seamlessly into your healthy lifestyle.
5. Sliced and spread with peanut butter
Packed with fiber, protein, and essential nutrients, this simple yet delightful pairing is a perfect choice for fueling your active lifestyle and promoting overall well-being through healthy eating habits.
6. Sautéed with a bit of butter, brown sugar, and cinnamon, served over pork chops or chicken
This delectable topping adds a burst of sweet and savory flavor, perfectly complementing the savory notes of your main course.
7. In an easy apple oatmeal crisp
Craft a comforting apple oatmeal crisp by layering sliced Michigan Apples atop a hearty oatmeal base, infused with warm cinnamon and a touch of sweetness. This simple yet indulgent dessert not only satisfies your sweet tooth but also offers a nutritious twist, packed with fiber-rich oats and the wholesome goodness of fresh apples.
8. Diced and mixed with low-fat cottage cheese and cinnamon
This flavorful combination offers a perfect balance of protein, fiber, and vitamins, supporting your healthy lifestyle goals with its nutritious and delicious profile.
9. Thinly sliced and added to a grilled cheese sandwich on sourdough bread
The subtle sweetness and crisp texture of the apples perfectly complement the savory richness of the cheese, creating a gourmet twist on a classic comfort food favorite. With each bite, savor the delicious harmony of flavors while embracing the wholesome goodness of fresh ingredients, making healthy eating a delightful and satisfying experience.
10. Grated into muffins or quick bread
The addition of apples adds natural sweetness and moisture to your baked goods, reducing the need for excess sugar or fat. With each bite, enjoy the delightful burst of apple goodness, while knowing you’re indulging in a wholesome and nutritious snack.
Conclusion
They’re rich in fiber and antioxidants. Eating them is linked to a lower chance of getting many chronic conditions, including diabetes, heart disease, and cancer.
Apples may also promote weight loss and improve gut and brain health.
Even though more research is needed to better understand how apples affect human health, you can’t go wrong with this tasty, versatile, and easily accessible fruit.