Apples contain key nutrients, including fiber and antioxidants. Apples are high in fiber, vitamin C, and various antioxidants. They are also very filling, considering their low calorie count. StudiesTrusted Source showTrusted Source that eating apples can have multiple benefits for your health.
Apples are very rich in fiber. A single medium-sized apple (182 grams) contains 4.37 gramsTrusted Source of this nutrient, which is approximately 16% of the Daily Value (DV)Trusted Source. A portion of their fiber comes from insoluble and soluble fibers called pectin. Soluble fiber is associated with numerous health benefits, partly because it feeds the friendly bacteria in your gut. Fiber may also help improve fullness and cause weight loss while lowering blood sugar levels and boosting digestive function.
- Vitamin C. Also called ascorbic acid, this vitamin is a common antioxidant in fruits. It’s an essential dietary nutrient that has many important functions in your body.
- Potassium. The main mineral in apples, potassium may benefit heart health when consumed in high amounts.
- Quercetin. A nutrient that also occurs in many plant foods, quercetin may have anti-inflammatory, antiviral, anticancer, and antidepressant effects.
- Catechin. A natural antioxidant, catechin is also present in large amounts in green tea and has been shown to improve mitochondrial health.
- Chlorogenic acid. Also found in coffee, chlorogenic acid has been found to lower blood sugar and cause weight loss in some studiesTrusted Source.
Blood sugar control and type 2 diabetes
Some evidence suggests that eating apples can help lower blood sugar levels and protect against diabetes. Some of the antioxidants in apples may also slow down your digestion and absorptionTrusted Source of sugars. In one study in 38,018 womenTrusted Source, eating 1 or more apples per day was linked to a 28% lower risk of developing type 2 diabetes.
Blood cholesterol and heart disease
Studies have examined apples’ effects on risk factors for heart disease. A 2020 studyTrusted Source of volunteers with high cholesterol found that apples can reduce total cholesterol levels and improve overall blood flow. However, the study saw no discernible effect on blood pressure.
Many test-tubeTrusted Source and animal studiesTrusted Source suggest that apple phytonutrients can protect against cancers of the lungs and colon. Potential evidence exists from studies in people as well. One 2005 studyTrusted Source indicated that those who consumed 1 or more apples per day were at a lower risk of cancer, including a 20% and 18% lower risk of colorectal and breast cancers, respectively.