Apples are among the most popular fruits due to their flavor and health benefits. Research suggests that apples may improve overall health and help prevent many chronic conditions, including heart disease and diabetes.

Apples may be consumed raw or cooked or used to make juices, ciders, wines, vinegars, and various food products. They have an impressive nutrient profile, which includes vitamins, minerals, fiber, and antioxidants.

1. Protects Against Cell Damage

Apples are rich in antioxidants, substances that help protect cells in the body from damage. Research shows eating apples regularly may increase antioxidant activity in your body. The antioxidants in apples may neutralize reactive oxygen species (unstable molecules that promote cell damage), reducing the risk of certain health conditions, like heart disease.

Antioxidants found in apples include:

2. Reduces Heart Disease Risk

Research shows that apples’ polyphenol and fiber content may reduce the risk of heart disease by improving total cholesterol and low-density lipoprotein (LDL) cholesterol levels.

Another review found that apples may have anti-inflammatory effects that contribute to heart protection. The dietary fiber in apples is thought to reduce inflammation and heart disease risk and improve the gut microbiome’s health.

3. Helps With Weight Management

Eating apples helps you reach your recommended fruit and vegetable intakes and is also linked to better weight management. Children who ate apples and apple products had more balanced diets and lower obesity rates.

One review found that increased apple consumption led to weight loss in both animal and human trials. However, more success was seen in individuals with excess weight.

4. May Prevent Diabetes

Whole apples (with their skin on) are thought to slow digestion and blunt the blood sugar response due to their antioxidant and fiber content. Apples’ antioxidants are also believed to help prevent type 2 diabetes by reducing free radicals and lowering blood lipids.

Various studies show apples reduce blood sugar levels immediately after consumption. Apples are also linked to lower rates of gestational diabetes and high blood glucose levels in pregnant people.

5. Improves Digestion

Dietary fiber and polyphenols in apples serve as prebiotics, which promote the growth and health of the “good” bacteria in your gut. Fiber is also the primary energy source for the bacteria in your gut needed for normal digestion. Although more research is needed, initial studies show apples increase the amount of beneficial bacteria in the gut.

6. Promotes Bone Health

The potassium and calcium found in apples are linked to a lower risk of osteoporosis (decreased bone mass and bone mineral density)

While few studies have examined the effect of apples alone on bone health, higher fruit intake has been shown to reduce the risk of bone fractures. Increased fruit and vegetable intake may also improve bone mineral density.

7. Keeps You Hydrated

Apples comprise 80% to 89% water and may help you stay hydrated. Apples also contain electrolytes essential to maintaining your body’s water balance. The electrolytes in apples include:

• Calcium
• Potassium
• Magnesium
• Sodium

While apples can contribute to your overall hydration, they should not be your only water source. One medium apple contains 156 grams (g) of water, equal to 156 milliliters (ml), or just about 5 ounces.

8. Supports Skin Health

Specific nutrients in apples may support skin health. In one study, healthy adult women who took apple polyphenol tablets saw significant prevention of skin pigmentation caused by ultraviolet irradiation.

Some evidence suggests that apples may help prevent skin flushing (redness) caused by niacin.

Apple Nutrition

The nutritional value of apples is impressive as they contain vitamins, minerals, macronutrients, and phytonutrients. Adults should aim for at least two servings of fruit per day. One medium-sized apple is considered one serving of fruit. Eating one apple per day will meet half of your recommended fruit intake.

One medium-sized apple include:

• Calories: 95
• Protein: 0.5 grams (g)
• Total fat: 0.3 g
• Carbohydrate: 25 g
• Fiber: 4.4 g
• Calcium: 10.9 milligrams (mg)
• Iron: 0.2 mg
• Magnesium: 9.1 mg
• Phosphorus: 20 mg
• Potassium: 195 mg
• Vitamin C: 8.4 mg
• Folate: 5.5 micrograms (mcg)

Apples also contain small amounts of vitamins A, E, and K, plus copper, choline, zinc, manganese, and other vital nutrients your body needs.

Side Effects and Risks

Allergies and Sensitivities

Some people may be allergic to apples and should avoid eating them. Proteins in the apple or a pollen allergy, which is more common, may cause this allergy. With a pollen allergy, you may experience itching or swelling in your mouth or throat.

Symptoms of an apple allergy caused by proteins in the apple include:

• Hives
• Swelling
• Difficulty breathing
• Upset stomach
• Anaphylaxis

Precautions

While eating most parts of an apple is safe, it’s best to avoid eating the seeds because they contain small amounts of cyanide, which can be dangerous if consumed in large quantities.

Some people with digestive issues may need to limit their intake of apples. For instance, apples are not recommended for people on a low-FODMAP diet (eating plan low in fermentable oligosaccharides, disaccharides, monosaccharides, and polyols, which are types of short-chain carbohydrates that the small intestine does not readily absorb). Healthcare providers commonly recommend this type of diet to people with irritable bowel syndrome (IBS) or other digestive issues.

Interactions

There is evidence that apple juice may cause some medications to not work correctly. It may interact with certain antihistamines, antihypertensives, and antiasthmatic medications.

However, these potential interactions are not well understood, making more research necessary. If you are concerned about possible interactions with your medications, talk with a healthcare provider about the safety of apples and products containing them.

How to Incorporate Apples Into Your Diet

Apples can be consumed in many ways, making incorporating them into your diet easy. You can enjoy whole apples, applesauce, juice, dried apple chips, or butter. A few considerations are needed when buying, storing, and eating apples, which include:

• Presliced apples: Presliced apples are a convenient way to increase fruit intake. However, apples are concerned about losing some nutrient content when presliced and exposed to oxygen, light, and potential contaminants. Presliced apples are thought to retain some nutritional value, making them a reasonable option.
• Organic vs. nonorganic apples: Some people choose organic apples over nonorganic ones for environmental concerns or personal health reasons. This choice may be because synthetic pesticides are not used on certified organic apples but may be used on nonorganic apples. However, there is little evidence that organic foods are healthier than nonorganic foods.
• How to avoid browning: Apples can turn brown quickly once cut open and exposed to oxygen. While this browning is not dangerous, it may change the flavor of apples. You can reduce or prevent browning in cut apples by refrigerating them, squeezing lemon or orange juice, storing them in an air-tight container, or soaking them in salt water.
• Recipe ideas: You’ll find many options when looking for apple recipes online. You can use apples to make homemade jams, jellies, applesauce, or baked goods. Baked apples are also delicious when sprinkled with a bit of cinnamon. Raw, sliced apples make a good salad, yogurt, or oatmeal topping. Apples also pair well with savory dishes like grilled cheese, omelets, pork chops, and pizza.

Summary

Apples are one of the most widely consumed fruits worldwide, and for good reason. Research shows that apples contain various antioxidants and other nutrients that may benefit heart health, weight management, diabetes prevention, digestive health, and more.

Apples are rich in vitamins, minerals, macronutrients, and phytonutrients. Eating just one medium-sized apple daily will help you meet current fruit intake recommendations.

For most people, eating apples is perfectly safe. However, some people may need to avoid apples due to allergies. Apples are versatile and can fit into your diet in many ways.