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.