Impressive Health Benefits of Apples

This nutritious fruit offers multiple health benefits. Apples may lower your chance of developing cancer, diabetes, and heart disease. Research says apples may also help you lose weight while improving your gut and brain health. 

From sweet red varieties, like Red Delicious, Fuji, or Gala, to tangy green ones, like Granny Smith — my favorite with lime juice and a little salt when I want a savory snack — there is an apple for everyone.

They’re commonly used in recipes like pies, cookies, muffins, jam, salads, oatmeal, or smoothies. They also make a great snack or wedged and smeared with nut butter.

In addition to their culinary versatility and numerous colors and flavors, apples are an exceptionally healthy fruit with many research-backed benefits.

Here are five  benefits of apples. 

1. Nutritious

Apples are considered nutrient-dense fruits, meaning they provide a lot of nutrients per serving. 

One medium 7-ounce (oz) or 200 grams (g) apple offers the following nutrients:

Calories: 104

Carbs: 28 g

Fiber: 5 g

Vitamin C: 10% of the Daily Value (DV)

Copper: 6% of the DV

Potassium: 5% of the DV

Vitamin K: 4% of the DV

2. Could be good for your heart

Apples have been linked to a lower chance of heart disease. Research has found that eating 100-150 g/d of whole apples is associated with a lower chance of heart disease and risk factors such as high blood pressure.

One reason may be that they contain soluble fiber. This fiber is also associated with a lower chance of heart disease.

3. May help prevent cancer

Antioxidants in apples may offer beneficial effects against certain types of cancers, including lung, breast, and digestive tract cancers.

 

 4. May improve mental health

Eating more vegetables and fruit like apples may help your mental health, according to one 2020 systematic review.

 

 5. May help with digestive diseases

Research suggests that eating fruit like apples may help reduce the chance of getting gastroesophageal reflux disease (GERD).