Apples are a popular fruit. They contain antioxidants, vitamins, dietary fiber, and a range of other nutrients. Due to their varied nutrient content, apples may help improve health in several ways.
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.
Eating a diet rich in a variety of fruits and vegetables, including apples, may help reduce the risk of several conditions, such as:
This article looks at the nutritional content of apples and how they may benefit a person’s health.
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
The sections below look at previous research into apples’ potential health benefits.
Improve mental health
Eating a diet rich in fruits, such as apples, may benefit a person’s mental health.
Reduce the risk of stroke
Study authors therefore concluded it is the fiber in apples that helps reduce cholesterol.
Boost heart health
Apples contain fiber, vitamin C, and antioxidants. A medium-sized apple
- 11–14% of a person’s
- 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
Vitamin C is also necessary for proper immune function, which may help defend the body from infections and diseases.
Lower the risk of diabetes
People who consume the most fiber have a lower risk of developing type 2 diabetes, according to the
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
Lower the risk of cancer
Consuming antioxidant-rich foods
One 2016 meta-analysis concluded that consuming apples may help lower the risk of:
Help maintain a moderate weight
The fiber in apples can help a person
The table below shows the amount of nutrients in a
It also shows how much an adult needs of each nutrient, according to the
|Nutrient||Amount||Daily adult requirement (ages 19–30)|
|Total dietary fiber (g)||4.8||males: 34|
|Iron (mg)||0.24||males: 8|
|Magnesium (mg)||10||males: 400|
|Potassium (mg)||214||males: 3,400|
|Vitamin C (mg)||9.2||males: 90|
There are many varieties of apples, as well as several ways of consuming them.
Some popular apple varieties include:
- McIntosh: a juicy, red apple with tender, white flesh and a tangy flavor
- Red delicious: a crisp, juicy red apple
- Fuji: a yellow and red apple with firm, sweet flesh
- Granny Smith: a green apple with crisp, greenish flesh and a sharp flavor
- Golden Delicious: a yellow apple with a mild, sweet flavor
There are many ways to eat apples besides raw, including:
- chopped in salads
- baked whole
- pies, pastries, and cakes
- curries and chutneys
- dried slices
Preferences vary, but many people prefer tart, tangy apples to make applesauce or apple pie. To avoid adding sugar, try pairing tart apples with sweet ones in cooking or adding spices to counter the sharpness.
Here are some recipes that include apples:
Eating an apple is unlikely to trigger serious side effects in most people, but some may need to take care.
The sections below list some potential risks of eating apples.
Apple seeds contain cyanide. Swallowing whole seeds is unlikely to cause harm, but chewing and swallowing many apple seeds could be dangerous.
Some people may have an allergic reaction after eating apples. Anyone who experiences hives, swelling, or difficulty breathing should seek immediate medical attention.
If these symptoms progress to anaphylaxis, it could become life threatening.
In the past, there was a widespread belief that eating an apple could help remove plaque from the teeth. However, studies have not found strong evidence of this. Brushing the teeth regularly is more likely to have this effect.
In addition, the acidic content of apples
Young children and older adults who have difficulty swallowing may be at risk of choking on raw apple pieces. Consuming unsweetened applesauce or other forms of cooked apple may be a better option.
Should I eat the peel of an apple?Anonymous
The peels of apples contain beneficial nutrients, such as fiber, vitamins, minerals, and antioxidants. Whenever possible, people should consume the edible peels of fruits, including apples, pears, and peaches, to take full advantage of all the nutrients the whole fruit offers. Peeling apples will lower the fiber and overall nutrient content of the fruit.
Plus, several studies have shown that the antioxidant capacity of apple peel is up to 4 times higher than apple flesh.
So, to get the most out of an apple, eat the peel. However, be sure to properly wash the apple before consuming it to reduce the chances of ingesting contaminants, such as pesticides.Jillian Kubala, MS, RDAnswers represent the opinions of our medical experts. All content is strictly informational and should not be considered medical advice.
This section answers some common questions about apples.
What vitamins are in apples?
Apples contain many of the vitamins necessary for healthy body function. Different types of apples will contain different amounts.
Generally, apples contain the
- vitamin A
- vitamin C
- vitamin E
They also contain a variety of B vitamins,
- vitamin B1, or thiamine
- vitamin B2, or riboflavin
- vitamin B3, or niacin
- vitamin B6, or pyridoxine
- vitamin B9, or folate
Aside from vitamin C, apples only provide small amounts of these vitamins.
Some of these vitamins are present in the skin. For the most nutritional benefit, a person should consume the skin as well as the flesh of the apple.
Additionally, apples contain very small amounts of different minerals, including:
Which apple is lowest in sugar?
Apples have some amount of natural sugar, which gives them sweetness. The amount of sugar varies with the type of apple.
In comparing some of the most popular types of apples, the Granny Smith variety has the lowest sugar and Fuji has the highest sugar.
All calculations are grams of sugar per 100 g of apple:
Apples are a valuable part of any diet. They are rich in vitamins, minerals, and fiber, which can help control hunger and regulate blood sugar.
Eaten regularly, preferably with the nutrient-rich skin on, apples can supplement any diet with important vitamins and minerals. There are very few risks to apples, except for allergies and toxins from eating many apple seeds.
There are many varieties of apples. They come with different nutrition profiles but are fairly similar in how much sugar, carbohydrates, and protein they contain.