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Home > Nutrition > Apples: Health Benefits, Nutrition, and Other Things to Know

Apples: Health Benefits, Nutrition, and Other Things to Know

October 22, 2019 - Updated on September 19, 2022
11 min read
By Denise Lundy, MS, RDN | Registered Dietitian Nutritionist

In this article:

  • Nutritional Value of Apples
  • Different Varieties of Apple
  • Benefits of Eating Apples
  • Products Containing Apple
  • Storage of Apples
  • Apple Allergy
  • Drug Interactions With Apple Juice
  • Most-Asked Questions About Apples
  • Expert Answers (Q&A)
  • Final Word

Malus domestica is a giant flowering plant from the Rosaceae family that produces a bright-colored (commonly red), sweet, and delicious fruit known as an apple. About 7,500 different varieties of apples are cultivated all around the world.

apples

In the United States, the apple is the most commonly eaten fruit after bananas. Almost 65% of the apples produced in the United States are eaten raw and the rest is processed into products. (1)

Nutritional Value of Apples

Apples have high water content, which accounts for almost 85% of its composition. They contain 13% carbohydrates.

Apples are also loaded with nutrients, including vitamins (C and B complex), plant compounds, calcium, potassium, and phosphorus, each of which has its own health merits. Apples contain plenty of dietary fiber. One kg (2.2 lbs) of fresh apples may provide about 500 kcal of energy.

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Every 100 g portion of raw apple with skin contains the following: (2)

  • Water – 85.56 g
  • Energy – 52 kcal
  • Protein – 0.26 g
  • Total lipid – 0.17 g
  • Potassium – 107 g
  • Fiber – 2.4 g
  • Vitamin C – 4.6 mg

Different Varieties of Apple

The following are well-known varieties of apples that are commonly used for baking and cooking:

  • Honeycrisp
  • Melrose
  • Braeburn
  • Crispin
  • Golden Delicious

If you want to enjoy the sweet, juicy goodness of the raw apples, try the following varieties:

  • Red Delicious
  • Gala
  • Fuji
  • McIntosh
  • Jonagold

Benefits of Eating Apples

health benefits of eating apples

Apples are bestowed with a refreshing taste and numerous health benefits.

1. Aid weight loss

Apples are rich sources of fiber, which prevents overeating and untimely snacking. Also, it is low in calories, so they are great for keeping your weight under control. (1)(3)(4)

Some studies suggest that regular consumption of beverages containing apple phenols may help reduce the visceral fat area (VFA) in obese people. (5)

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Summary:

If you are trying to reach a healthy weight, you should maintain a well-balanced, wholesome diet. Including apples regularly in your dietary regimen may help you to reach your weight goals faster.

2. Sustain heart health

Apples are generously packed with phytonutrients known as catechin, phloridzin, quercetin, and chlorogenic acids that help protect the cardiovascular system from oxidative damage.

Some studies have shown that consuming apples regularly may help in improving coronary health and lowering the incidence of total cardiovascular disease mortality. (6)(7)

Summary:

Eating two apples daily or drinking 12 ounces of apple juice may reduce the oxidation of bad cholesterol (LDL) in your body. This, in turn, helps keep your heart strong and healthy.

 

ALSO READ: 13 Foods That Keep Your Heart Healthy

3. Manage diabetes

The polyphenols in apples slow down the digestion of carbohydrates, which improves the regulation of blood sugar. Moreover, regular intake of apples may reduce the absorption of glucose in the digestive tract and may stimulate the pancreas to produce more insulin.

Therefore, people who include apples in their diet may be less prone to type 2 diabetes mellitus, but drinking sweetened apple juice can further increase your blood glucose level. (8)(9)

Summary:

Apple consumption has been positively associated with lowering the chances of developing diabetes.

4. Lower cholesterol

The soluble fiber (pectin) in apples may help reduce the level of plasma cholesterol, which is an important risk factor for cardiovascular disease.

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Moreover, the pectin fiber found in apples may help decrease the concentration of total serum cholesterol in the body. (10) Annurca apples are considered to be the most effective in this regard. (11)

Summary:

Apples are credited with the ability to reduce your cholesterol levels but only when consumed as part of an overall wholesome and healthy diet.

 

ALSO READ: Foods to Lower Your Cholesterol Levels

5. Improve gut health

Certain constituents of apples, including sorbitol, fructose, fiber, and phytochemicals, may help facilitate a smooth digestion process. (12) The fibers exhibit probiotic effects, which may help increase the beneficial bacteria in intestines and prevent gastrointestinal health issues. (12)

Diluted apple juice was found to be an effective alternative to the standard electrolyte maintenance solution for the treatment of mild gastroenteritis and minimal dehydration. (13)

Summary:

Apples are super fibrous fruits that may help enhance your overall gut health and function by maintaining a healthy microbiota in your gastrointestinal tract.

6. Other possible benefits of apples

This high-fiber fruit may have a few additional health benefits aside from the ones already mentioned. However, the following health benefits are yet to be supported by further research.

a. Promote bone health

Apples and apple-derived products contain a flavonoid called phloridzin, which may help in maintaining bone integrity and lessening the risk of osteoporosis in post-menopausal women.

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Boron is another vital nutrient found in apples that may assist in strengthening bones. (14)

b. Decrease the risk of cancer

Apples exhibit antioxidant and anti-inflammatory properties, a combination of which may help inhibit oxidative damage to the DNA and thus cancer cell proliferation and metastasis. Apple consumption is, therefore, associated with a reduced risk of cancer. (15)

c. Preserve oral health

Apple intake may prevent oral cavities and plaque accumulation due to the fruit’s high fibrous content and crunchy texture, which provide a scrubbing effect upon chewing. Apples also contain a heavy dose of vitamin C that may preserve and promote gum health.

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d. Support liver health

The improved digestion brought about by eating apples helps in reducing the absorption of dietary cholesterol, stimulates hepatic detoxification, and eases the pressure on the liver. (16)

e. Maintain brain health

Studies have revealed that people who consume more fruits and vegetables may be less prone to psychological disorders such as dementia and cognitive impairment. Fresh fruits such as apples and clementines may improve emotional well-being by reducing the risk of depression and anxiety. (17)(18)

Products Containing Apple

Apples may be consumed raw or cooked. A few typical preparations of this delicious fruit include fruit salad, apple jelly, apple jam, apple juice, dried apples, apple cider vinegar, baked apples, crunchy apple chips, apple sauce, and as an ingredient in bakery products such as muffins, pie, and cakes.

Storage of Apples

selection and storage of apples

After the apples are picked from the trees, they continue to ripen. Within 1–2 weeks, the texture of apples may become grainy and dry if you store them at room temperature.

So, if you want to maintain the crunchy and juicy goodness of apples for longer (around 1–2 months), it is best to store them in the crisper drawer of your refrigerator.

Apple Allergy

Like all other members of the Rosaceae or rose family of plants, apples contain certain proteins that are similar to birch tree pollen, which is a common allergen.

Apple allergens cause an adverse immunologic response called “oral allergy syndrome.” The signs and symptoms include itching of mouth and throat, swelling of the face, and redness on the affected areas.

Drug Interactions With Apple Juice

You must avoid the intake of apple juice with the following medications:

Atenolol

Atenolol is a drug generally prescribed to treat hypertension. Apple juice may reduce the oral absorption of atenolol and may hamper its efficacy. (19)

Fexofenadine

This antihistamine is used to treat the symptoms of allergic reactions. Apple juice may impede the extent of absorption of fexofenadine into the blood.

Other antiallergic drugs whose efficacy may be reduced if consumed with apple juice include cetirizine and loratadine.

Most-Asked Questions About Apples

Is it necessary to wash apples before consuming?

Before straightaway eating an apple you just bought, you must wash it to get rid of the germs, dirt, and pesticides on its surface. Washing an apple is recommended even if you are going to peel it before consumption.

When is the right time to eat an apple?

It is recommended to eat an apple first thing in the morning due to its ample amounts of dietary fiber. People who are prone to acid reflux should eat an apple in between the bigger meals to avoid acidity.

Do processed apple products have the same nutrient profile?

Processing an apple changes its nutrient profile. For example, drying apples obliterates the vitamin C in its flesh.

Sometimes, dried apples are sweetened with sugar, which adds to its calorific value and makes them less healthy. Similarly, juicing eliminates vital nutrients and fibers during filtering and heat treatment (pasteurization).

What is the difference between green and red apples?

difference between green and red apples

Green apples are generally tart, whereas red apples are among the sweetest selections of apples. Both varieties possess almost equal amounts of nutrients, including vitamin C and fiber.

However, green apples contain 10% lesser calories than red varieties. On the other hand, red apples may have up to 50% more beta-carotene content than green ones.

Are apples good for babies?

Apples are a great addition to your baby’s solid food diet. The soluble and insoluble fibers present in apples may help in regulating your child’s bowel movements.

The other nutrients provide essential nourishment for your baby’s growth. You can simply puree the fruit and let your child snack on it.

Is eating apple seeds harmful?

Apple seeds contain amygdalin, which is released into your system only when you chew them but not if you swallow them whole. The amygdalin eventually gets converted into hydrogen cyanide, which induces toxicity in the body.

However, unless you chew a lot of apple seeds, the probability of your body absorbing enough hydrogen cyanide to cause any considerable damage is minimal.

Expert Answers (Q&A)

Answered by Ms. Kathleen Putnam, MS (RDN)

Is it advisable to eat apples every day?

There is nothing wrong with eating an apple every day. There are hundreds of varieties of apples. It is always best to eat fruits and vegetables that are in the season.

Should an apple be eaten with its skin off?

No. Apple peels are a good source of enzymes, antioxidants, polyphenols, fiber, vitamins, and minerals.

The combined high levels of phenolic compounds and antioxidants in apple peels boost immunity, support the inflammation response system, improve cardiovascular health, exhibit anti-carcinogenic properties, (20) and provide various other significant health benefits.

Is it safe to consume apples when pregnant?

There is no indication that consuming apples during pregnancy is harmful. However, as mentioned above, consuming a large amount of apple seeds is harmful. (21)

How can one include apples in the daily diet?

There are various ways to consume apples:

• Enjoy apples topped with nut butter for a snack.
• Consume yogurt and an apple as a way to start your day or as a snack between meals.
• Add diced or shredded apples to a salad.
• Bake apples with cinnamon for a wholesome dessert option.

About Ms. Kathleen Putnam, MS, RDN, CDN: Kathleen holds a master’s degree in nutrition from Bastyr University and is an online lifestyle coach for patients with diabetes.

She also runs a successful coaching practice working with hundreds of patients and serves as an associate professor teaching nutrition and human development in multiple higher-education institutions in Seattle.

Kathleen has worked as a trainer with the Dean Ornish Program for reversing heart disease. She is also a certified provider of the Emotional Brain Training (EBT) Program of Dr. Laurel Mellin, helping clients end stress eating.

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Final Word

Apples are scrumptious fruits that give justice to the old Welsh proverb, “an apple a day keeps the doctor away.” It is a nutrient-dense fruit that is readily available around the world.

It is recommended to eat both the flesh and the skin of the fruit if you want to reap the maximum benefits of apples.

References
  1. O’Neil CE, Nicklas TA, Fulgoni VL. Consumption of apples is associated with a better diet quality and reduced risk of obesity in children: National Health and Nutrition Examination Survey (NHANES) 2003-2010. Nutrition journal. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4443546/. Published May 14, 2015.
  2. FoodData Central Search Results. FoodData Central. https://fdc.nal.usda.gov/fdc-app.html#/food-details/171688/nutrients.
  3. Asgary S, Rastqar A, Keshvari M. Weight Loss Associated with Consumption of Apples: A Review. Journal of the American College of Nutrition. https://www.ncbi.nlm.nih.gov/pubmed/29630462. Published 2018.
  4. Hyson, A. D. Comprehensive Review of Apples and Apple Components and Their Relationship to Human Health. OUP Academic. https://academic.oup.com/advances/article/2/5/408/4557935. Published September 6, 2011.
  5. Akazome Y, Kametani N, Kanda T, Shimasaki H, Kobayashi S. Evaluation of safety of excessive intake and efficacy of long-term intake of beverages containing apple polyphenols. Journal of oleo science. https://www.ncbi.nlm.nih.gov/pubmed/20484838. Published 2010.
  6. Rautiainen S, Levitan EB, Mittleman MA, Wolk A. Fruit and vegetable intake and rate of heart failure: a population‐based prospective cohort of women – Rautiainen – 2015 – European Journal of Heart Failure – Wiley Online Library. European Journal of Heart Failure. https://onlinelibrary.wiley.com/doi/full/10.1002/ejhf.191. Published November 8, 2014.
  7. Koutsos A, Tuohy KM, Lovegrove JA. Apples and cardiovascular health–is the gut microbiota a core consideration? Nutrients. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4488768/. Published May 26, 2015.
  8. Muraki I, Imamura F, Manson JE, et al. Fruit consumption and risk of type 2 diabetes: results from three prospective longitudinal cohort studies. BMJ (Clinical research ed.). https://www.ncbi.nlm.nih.gov/pubmed/23990623. Published August 28, 2013.
  9. Guo X-F, Yang B, Tang J, Jiang J-J, Li D. Apple and pear consumption and type 2 diabetes mellitus risk: a meta-analysis of prospective cohort studies. Food & function. https://www.ncbi.nlm.nih.gov/pubmed/28186516. Published March 22, 2017.
  10. Ravn-Haren G, Dragsted LO, Buch-Andersen T, et al. Intake of whole apples or clear apple juice has contrasting effects on plasma lipids in healthy volunteers. European journal of nutrition. https://www.ncbi.nlm.nih.gov/pubmed/23271615. Published December 2013.
  11. Tenore GC, Caruso D, Buonomo G, et al. Annurca (Malus pumila Miller cv. Annurca) apple as a functional food for the contribution to a healthy balance of plasma cholesterol levels: results of a randomized clinical trial. Journal of the science of food and agriculture. https://www.ncbi.nlm.nih.gov/pubmed/27571713. Published May 2017.
  12. Dreher ML. Whole Fruits and Fruit Fiber Emerging Health Effects. Nutrients. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6315720/. Published November 28, 2018.
  13. Freedman SB, Willan AR, Boutis K, Schuh S. Effect of Dilute Apple Juice and Preferred Fluids Vs. Electrolyte Maintenance Solution on Treatment Failure Among Children with Mild Gastroenteritis: A Randomized Clinical Trial. JAMA. https://www.ncbi.nlm.nih.gov/pubmed/27131100. Published May 10, 2016.
  14. Shen C-L, von Bergen V, Chyu M-C, et al. Fruits and dietary phytochemicals in bone protection. Nutrition research (New York, N.Y.). https://www.ncbi.nlm.nih.gov/pubmed/23244535. Published December 2012.
  15. Fabiani R, Minelli L, Rosignoli P. Apple intake and cancer risk: a systematic review and meta-analysis of observational studies. Public health nutrition. https://www.ncbi.nlm.nih.gov/pubmed/27000627. Published October 2016.
  16. Guan Y-S, He Q. Plants Consumption and Liver Health. Evidence-based complementary and alternative medicine: eCAM. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4499388/. Published 2015.
  17. Jiang X, Huang J, Song D, Deng R, Wei J, Zhang Z. Increased Consumption of Fruit and Vegetables Is Related to a Reduced Risk of Cognitive Impairment and Dementia: Meta-Analysis. Frontiers in aging neuroscience. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5293796/. Published February 7, 2017.
  18. Conner TS, Brookie KL, Carr AC, Mainvil LA, Vissers MCM. Let them eat fruit! The effect of fruit and vegetable consumption on psychological well-being in young adults: A randomized controlled trial. PloS one. https://www.ncbi.nlm.nih.gov/pubmed/28158239. Published February 3, 2017.
  19. Jeon H, Jang I-J, Lee SH, et al. Apple juice greatly reduces systemic exposure to atenolol. British journal of clinical pharmacology. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3555056/. Published January 2013.
  20. Boyer J, Liu RH. Apple phytochemicals and their health benefits. Nutrition journal. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC442131/. Published May 12, 2004.
  21. Cyanides and their toxicity: A literature review. Taylor & Francis. https://www.tandfonline.com/doi/abs/10.1080/01652176.1980.9693766. Published 2011.
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