Apples are one of the most commonly consumed fruits in the world, and for good reason. They are not only delicious, but also packed with essential nutrients and health benefits. You might even consider them among the most nutritious of fruits, but are often overlooked as being a superfood. So let’s take a look at the numerous health benefits of apples, and you decide if you think they should be considered more highly. After all, the saying goes, “An apple a day keeps the doctor away.”
Nutritional Content of Apples
This table lists the nutritional content of one medium-sized (182 grams) Red Delicious apple, including vitamins, minerals, and other nutrients, and the percent of the recommended daily intake (RDI) for adults based on a 2,000 calorie diet. There is some variation in the nutrients in different varieties of apples. We selected red delicious apples for this chart as they are the most popular variety, and are a good example of the types of nutrients you’ll find in apples.
| Nutrient | Amount | %RDI |
|---|---|---|
| Calories | 95 | 5% |
| Total Fat | 0.3 g | 0% |
| Saturated Fat | 0 g | 0% |
| Trans Fat | 0 g | N/A |
| Cholesterol | 0 mg | 0% |
| Sodium | 1 mg | 0% |
| Total Carbohydrate | 25 g | 8% |
| Dietary Fiber | 4 g | 14% |
| Total Sugars | 19 g | N/A |
| Added Sugars | 0 g | N/A |
| Protein | 1 g | 2% |
| Vitamin A | 2 IU | 0% |
| Vitamin C | 8 mg | 9% |
| Vitamin D | 0 IU | 0% |
| Vitamin E | 0.3 mg | 2% |
| Vitamin K | 4 mcg | 5% |
| Thiamin (B1) | 0.02 mg | 2% |
| Riboflavin (B2) | 0.03 mg | 2% |
| Niacin (B3) | 0.1 mg | 1% |
| Vitamin B6 | 0.05 mg | 4% |
| Folate (B9) | 4 mcg | 1% |
| Vitamin B12 | 0 mcg | 0% |
| Pantothenic Acid (B5) | 0.11 mg | 2% |
| Choline | 7 mg | 1% |
| Calcium | 11 mg | 1% |
| Iron | 0.2 mg | 1% |
| Magnesium | 9 mg | 2% |
| Phosphorus | 20 mg | 2% |
| Potassium | 195 mg | 4% |
| Zinc | 0.06 mg | 1% |
| Copper | 0.05 mg | 6% |
| Manganese | 0.06 mg | 3% |
| Selenium | 0.1 mcg | 0% |
| Fluoride | 3 mcg | N/A |
Note that the %RDI values are based on a 2,000 calorie diet and may vary depending on individual nutritional needs. Also, the total sugars in the apple include both naturally occurring sugars and added sugars, if any. Finally, the values may vary slightly depending on the growing conditions and variety of the apple.
Recipe Ideas for Apples
Here are some recipe ideas to try with apples:
Baked Apples: Core and stuff apples with cinnamon, brown sugar, and oats, then bake until tender for a delicious and healthy dessert.
Apple Chips: Slice apples thinly and bake in the oven until crispy for a healthy and crunchy snack that kids love!
Apple Crisp: Slice apples and mix with brown sugar, flour, oats, and cinnamon, then top with a crumbly streusel topping and bake for a comforting and delicious dessert.
Waldorf Salad: Toss sliced apples, celery, walnuts, and grapes with a creamy dressing made from mayonnaise, lemon juice, and honey for a crunchy and refreshing salad.
Apple Pie: Use sliced apples, cinnamon, and sugar to make a classic apple pie that is perfect for fall.
Apple Cider: Simmer apples with cinnamon, cloves, and sugar to make a fragrant and flavorful apple cider that is perfect for cool autumn days.
Apple Butter: Cook peeled and chopped apples with cinnamon, sugar, and apple cider until thick and spreadable for a delicious and sweet spread.
Caramel Apples: Dip apples in melted caramel and sprinkle with nuts or chocolate chips for a fun and festive treat.
Benefits of Apples
Apples are a good source of dietary fiber, potassium and other vitamins, and minerals, and they are low in calories.
Reduced Risk of Chronic Diseases
Apples are rich in polyphenols, which are plant compounds with antioxidant and anti-inflammatory properties. Studies have shown that polyphenols in apples may help reduce the risk of chronic diseases such as heart disease, diabetes, and cancer. For example, one study found that consuming apples regularly was associated with a lower risk of heart disease and stroke.
Dietary Fiber – Improved Digestive Health
Apples are a good source of dietary fiber, which is important for digestive health. Fiber helps promote regular bowel movements, prevents constipation, and may also help reduce the risk of colon cancer. Additionally, the soluble fiber in apples, such as pectin, can help feed the beneficial bacteria in the gut, improving gut health.
Low Glycemic Index – Blood Sugar Control
Apples have a low glycemic index (GI), meaning they do not cause a rapid increase in blood sugar levels. The fiber and polyphenols in apples may also help improve insulin sensitivity, which is important for blood sugar control. A study published in the Journal of the Academy of Nutrition and Dietetics found that consuming apples or apple products, such as apple juice, was associated with a lower risk of type 2 diabetes.
Antioxidants – Improved Lung Function
Apples are rich in antioxidants, which can help protect against oxidative stress and inflammation in the lungs. Several studies have shown that consuming apples may be associated with improved lung function and a lower risk of respiratory diseases such as asthma.
Low Calories – Weight Management
Apples are low in calories and high in fiber, making them a great snack for those looking to manage their weight. The fiber in apples can help promote feelings of fullness and reduce overall calorie intake. Additionally, the polyphenols in apples may help reduce inflammation and oxidative stress, which are both linked to obesity and related diseases.
Bone Health
Apples contain a variety of vitamins and minerals that are important for bone health, including calcium, vitamin K, and potassium. A study showed that consuming apples regularly could be associated with higher bone density and a lower risk of osteoporosis due to these minerals.
Varieties of Apples
Here is a list of the most popular varieties of apples:
Red Delicious: This apple is known for its bright red color and sweet flavor. It is one of the most widely recognized apple varieties in the world.
Gala: This apple has a yellow-orange skin with red stripes and a sweet, juicy flavor. It is a popular eating apple and is also often used in salads and baking.
Granny Smith: This apple has a bright green skin and a tart flavor. It is a popular cooking apple and is often used in pies, sauces, and other baked goods.
Honeycrisp: This apple has a crisp texture and a sweet, juicy flavor. It is a relatively new variety, developed in the 1990s, and has quickly become a popular choice for snacking.
Fuji: This apple has a yellow-green skin with red stripes and a sweet, crisp flavor. It is a popular eating apple and is also often used in salads and baking.
Braeburn: This apple has a red and green skin with a sweet, tangy flavor. It is a popular eating apple and is also often used in baking.
Pink Lady: This apple has a pink-red skin and a sweet-tart flavor. It is a popular eating apple and is often used in salads and as a snack.
Golden Delicious: This apple has a yellow-green skin and a sweet, mellow flavor. It is a popular eating apple and is also often used in pies and other baked goods.
Rome: This apple has a bright red skin and a slightly tart flavor. It is a popular cooking apple and is often used in pies, sauces, and other baked goods.
Cortland: This apple has a bright red skin with yellow-green stripes and a sweet-tart flavor. It is a popular cooking apple and is often used in pies, sauces, and other baked goods.
Calville Blanc:ย French dessert apple, green color and very high in vitamin C.
Idared: a sweet and tart apple with a vibrant red color.
Jonagold: a crisp and juicy apple with a balanced flavor.
Morgenduft: An aromatic apple with a hint of spice.
Stayman Winesap: A tangy apple with a firm texture.
Pinova: A crisp and slightly tart apple with a distinctive yellow-green color.
Topaz:ย A sweet and tangy apple with a crunchy texture.
Braeburn: a versatile apple with a balanced flavor and a firm flesh.
Mela Rossa Cuneo: Crisp and aromatic apple from Cuneo, Italy.
Reineta Blanca: Pale yellow, with a sweet and slightly tart taste.
Reineta del Canada: rich and tangy flavor.
Reineta Gris: greenish-gray apple known for its aromatic and slightly acidic `profile.
Disadvantages of Apples
While apples are a nutritious and healthy fruit, there are a few potential disadvantages to consuming them. Here are some of the main disadvantages of apples:
Pesticide Residue: Apples are one of the most heavily sprayed crops, and as a result, they often contain high levels of pesticide residue. While washing apples thoroughly can help reduce pesticide exposure, it may not completely eliminate the risk. The pesticides may tend to be absorbed in this skins of the apples. So you may reduce the potential pesticide exposure by peeling the skins off the apples, or by buying organic varieties.
Digestive Issues: Apples are high in fiber, which can be beneficial for digestive health. However, for some people, consuming too much fiber can cause digestive issues such as bloating, gas, and diarrhea.
Dental Health: Apples are acidic and contain natural sugars, which can potentially contribute to tooth decay and erosion if consumed in excess.
Allergic Reactions: While relatively rare, some people may be allergic to apples or develop an allergic reaction to them over time. Symptoms of an apple allergy can include itching, hives, swelling, and difficulty breathing.
Contamination: Apples can potentially be contaminated with bacteria such as E. coli or Salmonella if they are not stored or handled properly. This can pose a risk to those with weakened immune systems, such as young children or older adults.
High Sugar Content: While apples are a healthier snack option than many other processed foods, they still contain natural sugars that can contribute to weight gain and other health issues if consumed in excess.
Overall, while apples have many health benefits, it is important to consume them in moderation and be aware of the potential risks and disadvantages associated with them.
Overall, apples are a nutritious and versatile fruit that can provide numerous health benefits. Their high fiber, vitamin, and mineral content, as well as their polyphenols and antioxidants, may help reduce the risk of chronic diseases, improve digestive health, control blood sugar levels, improve lung function, aid in weight management, and promote bone health. So next time you reach for a snack, consider grabbing an apple!