8 Potential Health Benefits of Apples
Updated on February 18, 2026
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Whether you’re filling a basket at the orchard or tossing a few into your grocery cart, there’s more to love about apples than just their crisp bite and natural sweetness.
You’ve probably heard the adage, “An apple a day keeps the doctor away,” and there’s some truth behind it. “Apples are a convenient, low-calorie snack loaded with fiber, vitamins, and antioxidants that support your heart, gut, and immune system,” says Jacqueline A. Vernarelli, PhD, a nutritional epidemiologist and public health nutritionist at Sacred Heart University.
Add one to your breakfast or bite into one after dinner; apples do more than fill you up. Their fiber content helps keep you satisfied longer, while their crunch stimulates saliva production, which supports dental health, notes Dr. Vernarelli. Simple, portable, and nutrient-rich, apples deserve their healthy reputation. And if you’re wondering what exactly makes this fruit such a healthy choice, here’s what research says.
Apple Nutrition Facts
Before we get into the health benefits of apples, here’s a quick look at the nutrition facts for a medium apple (about 200 grams) with the skin on.
- Calories: 104
- Total fat: 0.34g
- Saturated fat: 0.056g
- Trans fat: 0g
- Cholesterol: 0mg
- Sodium: 2mg
- Total carbohydrates: 27.6g
- Dietary fiber: 4.8g
- Total sugars: 20.8g
- Added sugars: 0g
- Protein: 0.52g
- Vitamin D: 0mcg
- Vitamin C: 9.2mg
- Calcium: 12mg
- Iron: 0.24mg
- Potassium: 214mg
7 Impressive Health Benefits Of Apples
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8 Possible Health Benefits of Apples You Should Know About
Here are some of the most studied health benefits of apples:
1. Apples May Support Heart Health
Apples are a simple and tasty way to show your heart some love. “Apples contain a specific type of soluble fiber called pectin along with polyphenols [plant compounds] like quercetin, which together help lower total and LDL [low-density lipoprotein] cholesterol, support healthy blood pressure, reduce blood vessel inflammation, and may help lower cardiovascular disease risk,” says Michelle Routhenstein, MS, RD, a cardiology dietitian at Entirely Nourished.
LDL is the “bad” cholesterol that can build up in your arteries and increase your risk for heart disease. Regularly eating apples has been shown to help lower both total cholesterol and LDL, especially in people with high cholesterol levels.
In one study, people who ate two whole apples a day for eight weeks saw improvements in several heart health markers, including lower total cholesterol, LDL, and triglycerides (a type of fat in the blood), as well as better blood vessel function.
Other research has found that eating about one medium apple a day is linked to a lower risk of heart disease and stroke, along with healthier blood pressure and cholesterol levels. One thing to keep in mind: these benefits were seen with whole apples but not with apple juice or applesauce. So whenever you can, reach for the whole fruit.
2. Apples May Help Protect Cells from Damage
Your body naturally creates tiny unstable molecules called free radicals, and outside factors like air pollution contribute to them. Too many free radicals can damage cells through a process called oxidative stress, which is linked to chronic conditions like heart disease, diabetes, and cancer. Eating foods rich in antioxidants, like apples, can help protect your cells from this damage.
“Apples contain a variety of polyphenols, namely quercetin, catechin, and anthocyanins, which help neutralize free radicals and reduce oxidative stress,” says Routhenstein. Apples are also a good source of vitamin C, another important antioxidant that supports cell protection and immune function.
Plus, polyphenols may also strengthen your body’s own antioxidant defenses. In one study, people who ate two Fuji apples a day for a week had higher levels of antioxidant enzymes in their blood.
This cell protection may also lower cancer risk, as polyphenols may help slow or block some of the processes that allow cancer cells to grow and spread.
3. Apples May Help Keep Your Gut Healthy
Gut health is a trendy topic these days, and apples are one way to care for your digestive system.
The pectin in apples also acts as a prebiotic, says Routhenstein. Prebiotics help the good bacteria in your gut grow and thrive. A healthy balance of gut bacteria supports digestion, strengthens your immune system, and can even play a role in mood and overall well-being.
Apples also come with their own natural community of bacteria. Research suggests that naturally grown or homegrown apples tend to have a wider variety of these microbes than store-bought ones. While experts are still learning what that means for human health, being exposed to more types of microbes may help keep your gut balanced and healthy.
4. Apples May Help Support Digestion
You’ve likely heard that fiber is good for digestion, and apples are a great source of it. Apples, eaten with the skin, can help prevent constipation, since they contain both types of fiber, insoluble and soluble fiber, says Routhenstein.
- Insoluble fiber: Most of the fiber in apples is insoluble. This type doesn’t dissolve in water but instead adds bulk to your stool, helping move food through your digestive system and aiding with constipation and regularity.
- Soluble fiber: The rest is soluble fiber, mainly pectin. This helps slow digestion so you feel full longer and helps steady your blood sugar.
Diets rich in fiber are linked to better digestive health and a lower risk of certain chronic diseases, like cancer and heart disease.
The next time you reach for an apple, eat the skin. That’s where much of the fiber and other heart-protective antioxidants are.
5. Apples May Help Manage Blood Sugar Levels
If you have type 2 diabetes or are concerned about blood sugar, apples can still have a place on your plate.
“Apples may help stabilize blood sugar because their fiber and polyphenols slow sugar absorption and improve insulin response,” says Routhenstein. Plus, they have a low glycemic index (meaning they cause a slower, more gradual rise in blood sugar rather than a sharp spike) and contain chlorogenic acid, both of which help to regulate blood sugar and prevent post-meal spikes, says Vernarelli.
Eating dried apples or apple extract before meals may help reduce blood sugar and insulin spikes after eating. A natural compound in apples called phlorizin also helps limit how much sugar is absorbed in the intestines.
What’s more, eating whole apples regularly may help prevent type 2 diabetes. Apples do this in a few ways: They help reduce inflammation, protect cells from damage, and improve how your body responds to insulin.
Eat your apple before or at the start of a meal for better blood sugar control, particularly if you have prediabetes or diabetes.
6. Apples May Help Fight Inflammation
Chronic inflammation doesn’t always cause clear symptoms, but over time, it can contribute to serious health issues like heart disease, diabetes, and arthritis. What you eat can help, and apples are one food that may help fight inflammation.
“Apples are a great source of anti-inflammatory compounds like vitamin C and quercetin, making them the perfect snack,” says Vernarelli.
Eating three Gala apples a day for six weeks lowered key inflammation markers in the blood, including C-reactive protein and other molecules linked to inflammation.
Why does that matter? Inflammation and oxidative stress are closely linked. The antioxidants and plant compounds in apples can help counter these effects and support your overall health.
7. Apples May Support a Healthy Weight
If you’re looking for a snack that keeps you satisfied without adding too many calories, apples are a great pick. A medium apple has about 104 calories and nearly 5 grams of fiber.
When it comes to maintaining a healthy weight, fiber is important. High-fiber foods take more time to digest, so you’re less likely to feel hungry right away. This can make it easier to eat fewer calories overall.
Beyond keeping you satisfied, apples may support weight management through their polyphenol content. These compounds have been linked to reductions in visceral fat, the type of belly fat that’s tied to health risks like diabetes and heart disease.Apple polyphenols may also help support healthy gut bacteria and improve how your body uses fat for energy.
While no single food can cause weight loss on its own, adding apples to a balanced diet is a simple, satisfying way to help maintain a healthy weight.
8. Apples May Support Brain Health as You Age
Your brain needs care just like the rest of your body, and apples may play a small but meaningful role in keeping it sharp.
People who eat more flavonoid-rich foods such as apples, berries, and tea tend to have a lower risk of developing Alzheimer’s disease and dementia. The benefit seems strongest with anthocyanins, the pigments that give red apples their color.
In addition to helping to keep your heart healthy, quercetin appears to protect brain cells in multiple ways. It may reduce inflammation in the brain and help block the buildup of harmful plaques linked to Alzheimer’s disease. Though it’s important to note that much of this research has been done in laboratory settings, and more human studies are needed.
How to Incorporate Apples Into Your Lifestyle
With so many health benefits packed into one convenient fruit, making apples a regular part of your routine is simple. Grab one for a quick snack or get creative in the kitchen.
Here’s what nutritionists recommend to help you get the most out of your apples:
- Eat the skin. Half of the fiber content and most of the antioxidants are in the skin, says Vernarelli. Give apples a rinse and eat them whole or sliced rather than peeled.
- Choose wisely. Pick apples that are firm with smooth, bright skin, and avoid soft spots or wrinkles. “Soft spots are signs of spoilage, and skin wrinkles mean the apple is old and losing moisture,” notes Vernarelli.
- Store them properly. Vernarelli recommends storing apples in the refrigerator’s crisper drawer, away from other produce. Apples release ethylene gas, which can ripen (and spoil) nearby fruits, like bananas and pears. “To maximize freshness, keep them unwashed until ready to eat,” adds Routhenstein.
- Try different varieties. All apples provide health benefits, but different types offer unique flavors and slightly different polyphenol profiles, says Routhenstein. Try Granny Smith, Fuji, Honeycrisp, or Gala to find your favorites.
- Enjoy them raw when possible. “Raw apples preserve the most polyphenols, so aim to consume them raw,” says Routhenstein.
- Be mindful if you have a sensitive stomach. Apples are rich in fiber, which is helpful for most people. However, if you are prone to bloating or digestive discomfort, start with smaller portions to see how your body responds.
Easy and Delicious Ways to Enjoy Apples
There’s no shortage of creative ways to make apples part of your meals and snacks. Here are a few ideas inspired by our experts:
- Pair with nut butter. Apples make a great dipper with your favorite nut butter, says Routhenstein. Slice, dip, and enjoy!
- Add crunch to your meals. Toss diced apples into grain bowls, or mix thin slices into a walnut and endive salad for a tart-sweet flavor contrast, suggests Routhenstein.
- Build a breakfast parfait. Layer sliced apples in yogurt with granola for a balanced, high-protein start to your day. Routhenstein recommends using walnut granola for extra heart-healthy fats.
- Make homemade applesauce. “Cut up a variety of about six apples (keeping the skins on makes the applesauce pink), add a cup of water and a shake of cinnamon, and simmer for 15 minutes,” says Vernarelli. Add a bit of sugar if you like it sweet, or leave it unsweetened.
- Bake an apple crisp. Vernarelli’s fall favorite: Peel and chop eight apples, then sprinkle them with cinnamon. Top with a mix of oats, cinnamon, brown sugar, and melted butter or coconut oil. Bake at 350 degrees F for 25 minutes, or until golden and bubbly.
The Takeaway
- Apples contain fiber, polyphenols, and other antioxidants that may help support heart health, blood sugar control, and digestion.
- Whole apples offer more nutrition than apple juice or applesauce, so aim for one medium apple a day and keep the skin on for the most benefits.
- While apples offer many health benefits, they’re not a substitute for medical care; talk with a healthcare professional if you have specific concerns about heart health, blood sugar, or cognitive decline.
EDITORIAL SOURCES
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
Resources
- Oyenihi AB et al. “An Apple a Day Keeps the Doctor Away”: The Potentials of Apple Bioactive Constituents for Chronic Disease Prevention. Journal of Food Science. May 3, 2022.
- Zhang Y et al. Does an Apple a Day Keep Away Diseases? Evidence and Mechanism of Action. Food Science & Nutrition. June 20, 2023.
- Apple, raw. U.S. Department of Agriculture. October 30, 2020.
- LDL Cholesterol. Cleveland Clinic. December 23, 2024.
- Kim SJ et al. Metabolic and Cardiovascular Benefits of Apple and Apple-Derived Products: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Frontiers in Nutrition. April 4, 2022.
- Koutsos A et al. Two Apples a Day Lower Serum Cholesterol and Improve Cardiometabolic Biomarkers in Mildly Hypercholesterolemic Adults: A Randomized, Controlled, Crossover Trial. The American Journal of Clinical Nutrition. February 1, 2020.
- Sandoval-Ramírez BA et al. The Effects and Associations of Whole-Apple Intake on Diverse Cardiovascular Risk Factors. A Narrative Review. Critical Reviews in Food Science and Nutrition. January 13, 2020.
- Sun C et al. The Influence of Different Forms of Apple Products on All-Cause Mortality in Patients With Hypertension. Frontiers in Nutrition. January 24, 2025.
- Chandimali N et al. Free Radicals and Their Impact on Health and Antioxidant Defenses: A Review. Cell Death Discovery. January 24, 2025.
- Oxidative Stress. Cleveland Clinic. February 29, 2024.
- Ichwan M et al. Apple Peel and Flesh Contain Pro-neurogenic Compounds. Stem Cell Reports. March 9, 2021.
- Nezbedova L et al. Onco-Preventive and Chemo-Protective Effects of Apple Bioactive Compounds. Nutrients. November 11, 2021.
- What Are Prebiotics and What Do They Do? Cleveland Clinic. March 14, 2022.
- Wicaksono WA et al. Impact of Cultivation and Origin on the Fruit Microbiome of Apples and Blueberries and Implications for the Exposome. Microbial Ecology. December 21, 2022.
- Alahmari LA. Dietary Fiber Influence on Overall Health, With an Emphasis on CVD, Diabetes, Obesity, Colon Cancer, and Inflammation. Frontiers in Nutrition. December 12, 2024.
- What Is the Glycemic Index? Cleveland Clinic. April 15, 2025.
- Inoue Y et al. Effect of Apple Consumption on Postprandial Blood Glucose Levels in Normal Glucose Tolerance People versus Those with Impaired Glucose Tolerance. Foods (Basel, Switzerland). June 19, 2022.
- Inflammation. Cleveland Clinic. March 22, 2024.
- Liddle DM et al. Daily apple consumption reduces plasma and peripheral blood mononuclear cell-secreted inflammatory biomarkers in adults with overweight and obesity: a 6-week randomized, controlled, parallel-arm trial. The American Journal of Clinical Nutrition. August 2, 2021.
- Weight Loss: Feel Full on Fewer Calories. Mayo Clinic. January 12, 2024.
- Shishtar E et al. Long-Term Dietary Flavonoid Intake and Risk of Alzheimer Disease and Related Dementias in the Framingham Offspring Cohort. The American Journal of Clinical Nutrition. August 1, 2020.
Meet Our Experts
Julie Cunningham, MPH, RDN, LDN, CDCES
Medical Reviewer
Julie Cunningham is a registered dietitian-nutritionist and a certified diabetes care and education specialist.
Cunningham received a bachelor's degree from Appalachian State University in North Carolina. She subsequently completed a master's degree in public health nutrition at the University of North Carolina at Chapel Hill.
Cunningham has worked in women's and children's health, cardiology, and diabetes. She has written for Abbott Nutrition News, Edgepark Medical HealthInsights, diaTribe, Babylist, and others. She is also the author of 30 Days to Tame Type 2 Diabetes.
A resident of beautiful western North Carolina, Cunningham is an avid reader who enjoys yoga, travel, and all things chocolate.
Leslie Barrie
Author
Leslie Barrie is a health and nutrition writer and editor who loves running marathons and attempting to cook healthy meals for her family (even if they don’t always turn out as planned). She received her bachelor of science degree at UCLA and her master of science degree at the Columbia University Graduate School of Journalism. She has written and edited for publications like Health magazine, Seventeen, and Woman’s Day. Leslie won a Hearst Spotlight Award for her work in 2018 at Woman’s Day, and helped plan the Woman’s Day Red Dress Awards, an event honoring changemakers fighting to end heart disease in women.
When she isn’t writing, Leslie loves chasing her daughter and son around outside, going on family hikes, and starting her day with a big bowl of muesli.