10 Impressive Health Benefits of Apples (2024)

1. Nutritious

Apples are considered nutrient-dense fruits, meaning they provide a lot of nutrients per serving.

One medium 7-ounce (oz) or 200 grams (g) apple offers the following nutrients:

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.

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.

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.

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%.

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 Bacteriodetes 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.

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.

7. Could help fight 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.

8. May help protect your brain

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.

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

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.

Is it good to eat an apple every day?

Apples are an incredibly nutritious fruit that offers multiple health benefits, so eating at least one apple daily will certainly benefit your health.

How many apples a day is it beneficial to eat?

There isn’t a specific number of apples that are best to eat daily. The American Guidelines for Nutrition recommend about five servings of fruit and vegetables a day, split evenly between fruit and vegetables.

One study on apples specifically did find that people who eat at least one apple daily seem to require fewer prescription medications. That said, more research is needed to investigate this.

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.