What to know about apples!
Apples contain antioxidants, vitamins, dietary fiber, and a range of other nutrients. Due to their varied nutrient content, apples can be a healthy addition to a balanced diet.
Apples come in a variety of shapes, colors, and flavors. They provide a range of nutrients that can benefit many aspects of a person’s health.
Eating a diet rich in a variety of fruits and vegetables, including apples, may help reduce the risk of several conditions, such as:
- cancer
- obesity
- heart disease
- diabetes
This article looks at the nutritional content of apples and how they may benefit a person’s health.
Benefits
Apples are rich in fiber, vitamins, and minerals, all of which benefit human health. They also provide an array of antioxidants. These substances help neutralize free radicals.
Free radicals are reactive molecules that can build up as a result of natural processes and environmental pressures. If too many free radicals accumulate in the body, they can cause oxidative stress. This can lead to cell damage. Cell damage can contribute to a range of conditions, including cancer and diabetes.
Apples are an important source of antioxidants considering their widespread consumption, particularly in Northern Europe and the United States.
The sections below look at previous research into apples’ potential health benefits.
Improve mental health
Eating a diet rich in fruits, such as apples, may benefit a person’s mental health.
A 2020 systematic review found that consuming fruits and vegetables may have a positive impact on a person’s mental health. Researchers recommended a person eat at least five portions of fruit and vegetables a day to get the benefits.
A 2019 study involving immigrants in Canada found that a higher intake of fruit and vegetables lowered the participants’ odds of experiencing anxiety and mood disorders. Participants also reported an increase in good mental health.
Lower cholesterol
A 2019 study found that eating two raw apples per day for 8 weeks lowered levels of cholesterol among healthy people. However, drinking clear apple juice did not have the same impact.
Study authors therefore concluded it is the fiber in apples that helps reduce cholesterol.
Help maintain a moderate weight
The fiber in apples can help a person feel full for longer, making them less likely to overeat. This may help people manage their weight.
A 2020 study found that the dietary fiber in fruits and vegetables supported weight loss in women. The consumption of fruits and vegetables can reduce eating rate and provide fewer calories while being satisfying.
A 2022 study also found that whole Fuji apples have the potential to lower the cellular lipid level in 3T3-L1 cells, meaning they may have anti-obesity effects.
Nutrition
The table below shows the amount of nutrients in a medium raw apple.
It also shows how much an adult needs of each nutrient, according to the 2020–2025 Dietary Guidelines for Americans. A person’s needs vary according to their age and sex.
| Nutrient | Amount | Daily adult requirement (ages 19–30) |
| Energy (calories) | 104 | males: 2,400females: 2,000 |
| Protein (g) | 0.52 | 10–35 |
| Total dietary fiber (g) | 4.8 | males: 34females: 28 |
| Calcium (mg) | 12 | 1,000 |
| Iron (mg) | 0.24 | males: 8females: 18 |
| Magnesium (mg) | 10 | males: 400females: 310 |
| Potassium (mg) | 214 | males: 3,400females: 2,600 |
| Vitamin C (mg) | 9.2 | males: 90females: 75 |
| Folate (mcg) | 6 | 400 |
Types
There are many varieties of apples, as well as several ways of consuming them.
Some popular apple varieties include:
- McIntosh: a juicy, red apple with tender, white flesh and a tangy flavor
- Red delicious: a crisp, juicy red apple
- Fuji: a yellow and red apple with firm, sweet flesh
- Granny Smith: a green apple with crisp, greenish flesh and a sharp flavor
- Golden Delicious: a yellow apple with a mild, sweet flavor
Frequently asked questions
This section answers some common questions about apples.
What vitamins are in apples?
Apples contain many of the vitamins necessary for healthy body function. Different types of apples will contain different amounts.
Generally, apples contain the following
Trusted Source Vitamin A
- vitamin C
- vitamin E
They also contain a variety of B vitamins, such as:
- vitamin B1, or thiamine
- vitamin B2, or riboflavin
- vitamin B3, or niacin
- vitamin B6, or pyridoxine
- vitamin B9, or folate
Aside from vitamin C, apples only provide small amounts of these vitamins.
Some of these vitamins are present in the skin. For the most nutritional benefit, a person should consume the skin as well as the flesh of the apple.
Additionally, apples contain very small amounts of different minerals, including:
- calcium
- iron
- potassium
- magnesium
- phosphorus
- sodium
- zinc
- manganese
Which apple is lowest in sugar?
Apples have some amount of natural sugar, which gives them sweetness. The amount of sugar varies with the type of apple.
In comparing some of the most popular types of apples, the Granny Smith variety has the lowest sugar and Fuji has the highest sugar.
All calculations are grams of sugar per 100 g of apple:
| Apple type | Total sugar content |
| Granny Smith | 10.6 g |
| Red Delicious | 12.2 g |
| Honeycrisp | 12.4 g |
| Fuji | 13.3 g |
Summary
Apples are a valuable part of any diet. They are rich in vitamins, minerals, and fiber, which can help control hunger and regulate blood sugar.
Eaten regularly, preferably with the nutrient-rich skin on, apples can supplement any diet with important vitamins and minerals. There are very few risks to apples, except for allergies and toxins from eating many apple seeds.
There are many varieties of apples. They come with different nutrition profiles but are fairly similar in how much sugar, carbohydrates, and protein they contain.
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