8 Health Benefits of Eating Apples Every Day

Apples are among the most popular fruits due to their flavor and health benefits. Research suggests that apples may improve overall health and help prevent many chronic conditions, including heart disease and diabetes.

1. Protects Against Cell Damage

Apples are rich in antioxidants, substances that help protect cells in the body from damage. Research shows eating apples regularly may increase antioxidant activity in your body.

The antioxidants in apples may neutralize reactive oxygen species (unstable molecules that promote cell damage), reducing the risk of certain health conditions, like heart disease.

Antioxidants found in apples include:

2. Reduces Heart Disease Risk

Research shows that apples’ polyphenol and fiber content may reduce the risk of heart disease by improving total cholesterol and low-density lipoprotein (LDL) cholesterol levels.

Another review found that apples may have anti-inflammatory effects that contribute to heart protection. The dietary fiber in apples is thought to reduce inflammation and heart disease risk and improve the gut microbiome’s health.

3. Helps With Weight Management

Eating apples helps you reach your recommended fruit and vegetable intakes and is also linked to better weight management. Children who ate apples and apple products had more balanced diets and lower obesity rates.

One review found that increased apple consumption led to weight loss in both animal and human trials. However, more success was seen in individuals with excess weight.

4. May Prevent Diabetes

Whole apples (with their skin on) are thought to slow digestion and blunt the blood sugar response due to their antioxidant and fiber content. Apples’ antioxidants are also believed to help prevent type 2 diabetes by reducing free radicals and lowering blood lipids.

Various studies show apples reduce blood sugar levels immediately after consumption. Apples are also linked to lower rates of gestational diabetes and high blood glucose levels in pregnant people.

5. Improves Digestion

Dietary fiber and polyphenols in apples serve as prebiotics, which promote the growth and health of the “good” bacteria in your gut. Fiber is also the primary energy source for the bacteria in your gut needed for normal digestion. Although more research is needed, initial studies show apples increase the amount of beneficial bacteria in the gut.

6. Promotes Bone Health

The potassium and calcium found in apples are linked to a lower risk of osteoporosis (decreased bone mass and bone mineral density)

While few studies have examined the effect of apples alone on bone health, higher fruit intake has been shown to reduce the risk of bone fractures. Increased fruit and vegetable intake may also improve bone mineral density.

7. Keeps You Hydrated

Apples comprise 80% to 89% water and may help you stay hydrated. Apples also contain electrolytes essential to maintaining your body’s water balance. The electrolytes in apples include:

• Calcium
• Potassium
• Magnesium
• Sodium

While apples can contribute to your overall hydration, they should not be your only water source. One medium apple contains 156 grams (g) of water, equal to 156 milliliters (ml), or just about 5 ounces.

8. Supports Skin Health

Specific nutrients in apples may support skin health. In one study, healthy adult women who took apple polyphenol tablets saw significant prevention of skin pigmentation caused by ultraviolet irradiation.

Some evidence suggests that apples may help prevent skin flushing (redness) caused by niacin.

What Nutrition Does an Apple Provide?

The nutritional value of apples is impressive as they contain vitamins, minerals, macronutrients, and phytonutrients. Adults should aim for at least two servings of fruit per day. One medium-sized apple is considered one serving of fruit. Eating one apple per day will meet half of your recommended fruit intake.

One medium-sized apple include:

• Calories: 95
• Protein: 0.5 grams (g)
• Total fat: 0.3 g
• Carbohydrate: 25 g
• Fiber: 4.4 g
• Calcium: 10.9 milligrams (mg)
• Iron: 0.2 mg
• Magnesium: 9.1 mg
• Phosphorus: 20 mg
• Potassium: 195 mg
• Vitamin C: 8.4 mg
• Folate: 5.5 micrograms (mcg)

Apples also contain small amounts of vitamins A, E, and K, plus copper, choline, zinc, manganese, and other vital nutrients your body needs.

Do Apples Have Side Effects and Risks?

While apples are typically safe for most people, there are some considerations to keep in mind:

• Allergies and sensitivities: Proteins in the apple or a pollen allergy can cause apple allergies or sensitivities.
• Don’t eat the seeds: Avoid eating apple seeds because they contain small amounts of cyanide, which can be dangerous if consumed in large quantities.
• FODMAP restrictions: Apples are not recommended for people on a low-FODMAP diet ( fermentable oligosaccharides, disaccharides, monosaccharides, and polyols, short-chain carbohydrates that the small intestine does not readily absorb).
• Medication interactions: There is evidence that apple juice may cause some medications, such as certain antihistamines, antihypertensives, and antiasthmatic medications, not to work correctly.