5 Health Benefits of Apples

5 Health Benefits of Apples

Apr 14, 2023
Apples are crunchy, sweet (or tart) and satisfying. As part of a nutrient-dense diet, they can help protect against serious diseases, including heart disease, diabetes, cancer and more.

You know the old saying: "An apple a day keeps the doctor away." Turns out there's more truth to that than you might think. Studies show apples have powerful health benefits, particularly when it comes to fighting chronic diseases that kill millions of people each year. So powerful are components found in apples, that a 2022 study in Antioxidants shows that researchers are looking for ways to include apples in health care products for the prevention and treatment of diseases caused by inflammation. Here are a few reasons why eating more apples can help keep you healthy, along with some apple-licious ways to add them to your meals.

Apple Nutrition


The nutrition varies slightly between the different apple varieties, but not all that much. Here's the nutrition breakdown for one medium apple, per the USDA.

  1. 95 calories
  2. 0 g protein

0 g fat

25 g carbohydrates

4 g fiber

8 mg vitamin C

98 IU vitamin A

195 mg potassium


Apples are high in water content—they're about 85% water—and rich in fiber (a medium apple contains 4 grams or about 16% of your daily value), two things you need to feel full. Apples have one other feel-full benefit: They take time to eat. Foods you can gobble down quickly tend to leave you hungry, so you end up eating more.

Apples also have a low glycemic index, which means your blood sugar levels don't spike when you eat them. So while a rosy Red Delicious or sunny Honeycrisp might taste amazingly sweet, your body is able to process the sugar in a manageable way.

And because apples are both sweet and filling, snacking on an apple can be a smart way to respond to cravings. Just be sure to eat the whole fruit, peel and all, as the peel also contains fiber and nutrients. In fact, a 2022 study in Foods showed that the peel of Fuji apples contributes to 41% of the apple's total flavonoid content and 31% of the phenolic content of the entire apple (flavonoids and phenols have antioxidant properties).

Health Benefits of Apples


1. Protects Your Heart

2. Boosts Brain Health

3. May Help You Lose Weight

4. Lowers Risk of Type 2 Diabetes

5. Fights Cancer


The Bottom Line

Like any other food, apples are not a magic bullet for all things health. But including them regularly in your diet, along with other fruits and vegetables, may allow you to reap many of the health benefits shown here. And while we love eating apples as is, we also love including them in our recipes, like Sausage-Stuffed Apples, Curried Chicken Apple Wraps or Roasted Squash & Apples with Dried Cherries & Pepitas. You can also simply dice and toss them into your salads.