8 Health Benefits of Apples That Will Surprise You! 

Apples are one of the easiest & cost-effective ways to get more fiber in your diet. Find out 8 benefits of this amazing fruit that you probably aren't aware of. 

It's that time of year again: Apple Season. And there are several good reasons why you should fill up a basket.

Apples are not only delicious on their own or when added to dishes, but they also have numerous health benefits. Apples have been linked to numerous health benefits, including improved gut health and a lower risk of stroke, high blood pressure, diabetes, heart disease, obesity, and some cancers.

A medium-sized apple contains 4.4 grams of fiber, which accounts for 16 percent of the daily value.

This crunchy, brightly colored fruit is one of the world's most popular fruits. Apples are grown all over the world, and their origins can be traced back to Central Asia. They are high in vitamin C, fiber, minerals, and antioxidants.

You can eat apples as a stand-alone snack in the middle of a busy day or incorporate them into salads, smoothies, pies, and desserts; they will never let you down. Apples, despite their low-calorie count, are quite filling.

This article will walk you through all the health benefits of Apple. 

#1 Weight Loss

Apples contain small amounts of fiber, but a medium-sized apple contains 4.4 grams of fiber, which accounts for 16 percent of the daily value. Dietary fiber takes longer to digest, so it helps keep us feeling fuller for longer. So, eating this crunchy snack is better for your waistline and your health.

Heart Health
Research shows eating up to 7.6 grams of fiber a day can reduce the risk of heart disease. This amounts to 4.4 grams of fiber for every 100 grams of fruit or vegetables.

Digestive Health
Probiotics can be found in apples. Researchers have found that having a high amount of probiotics can help reduce inflammation, lower cholesterol, improve blood sugar levels, and decrease blood pressure.

Digestion of whole apples takes around 1 hour

#2 Apples for Breakfast

The cholesterol-free fruit contains fiber-rich carbohydrates, which are quickly digested and absorbed into the bloodstream, but these calories are still only around 50 calories a piece! You can munch on one apple at breakfast or grab a second when you're on the go.

Apple Juice for Breakfast
If you are stuck for an apple-based snack or lunch option, you can drink apple juice instead. The fruit is often associated with juice, but the texture is slightly different from that of apple slices and has a sweeter taste and sweetness.

Apple Fiber
On average, the daily allowance of fiber in an apple is 5 grams, however, if you eat the entire apple (not just the fruit) you're also likely to get quite a bit more fiber.

#3 Prevent Diabetes

The sweet, juicy fruit is rich in natural sugar, but there are ways to keep blood sugar in check. One study has found that eating apples along with a low-carb, high-fiber diet can reduce the risk of diabetes.

This research included tracking the blood sugar levels of 541 healthy adults over a period of 8 years. They were also asked to stick to a low-carb diet. The apples did, in fact, help the participants manage their blood sugar, and the number of people suffering from the condition went down.

How can apples help to prevent diabetes?

When combined with a low-carb diet, eating apples can help to keep the blood sugar level in check. When combined with a low-carb diet, eating apples can help to keep the blood sugar level in check.

#4 Improve Gut Health

Apple fiber can improve gut health. In fact, a University of Illinois study found that people with the highest fiber intakes had higher levels of bacteria that suppress the production of inflammatory molecules and are linked to a lower risk of cardiovascular diseases.

You can incorporate apple fiber into a variety of dishes, such as apple crisp or apple tea.

Reduce Risk of Heart Attack
A recent University of Illinois study found that people who ate a diet high in fiber had a lower risk of heart attack or stroke, even after controlling for other factors, such as age, sex, and smoking status.

Citrus fruits are high in heart-healthy flavonoids, including pectin, which is one of the main nutrients responsible for cardiovascular health benefits from apples.

#5 Boost your Immune System

Whole apples are one of the best immune boosters, as they have high levels of pectin, which feeds the body's white blood cells. Studies have linked apple juice consumption with improved immune function, as well as a decreased risk of certain diseases.

Keep Your Heart Healthy
Apples are packed with flavonoids, which are antioxidants that fight the damage caused by free radicals. A recent study has found that people who consume apples every day have a reduced risk of heart disease, stroke, and even breast and colon cancer.

A study also found that apples can reduce your risk of death due to heart disease. Apples are also rich in folate, vitamin C, fiber, vitamin B1, and other powerful antioxidants.

Unlike some fruits, apples are high in dietary fiber.

#6 Lower your Cholesterol Levels

In a recent study, researchers discovered a link between apples and reduced cholesterol levels. The researchers studied 100 men and women with cholesterol problems and found that the intake of apples was associated with a 29 percent lower risk of developing heart disease.

The researchers also revealed that apples contain polyphenols, which may prevent the build-up of plaque in the arteries and help lower cholesterol.

A higher intake of apple polyphenols may be due to their antimicrobial effects. Antimicrobial compounds are compounds that inhibit the growth of harmful bacteria, such as E. coli, salmonella, and streptococcus, and therefore reduce the risk of certain diseases and infections.

#7 Promote heart health

Apples have been reported to be effective in reducing the risk of heart attacks. A 2016 study in the Journal of the American Heart Association found that eating fruit lowered the risk of cardiovascular disease (CVD) by 15 percent, while another study showed that eating apples may lower the risk of death from CVD by 27 percent.

Apples are rich in soluble fiber, which can help lower cholesterol and triglyceride levels in the blood. This can help to reduce your blood pressure, as high blood pressure is also linked to CVD.

#8 Prevent Certain Cancers

A report published by the American Institute for Cancer Research indicates that eating up to five apples a day may reduce the risk of esophageal cancer by 29 percent.

Although research on apples and cancer is limited, some people have attributed a decrease in certain types of cancer to eating apples, particularly gastric and pancreatic cancer. However, there is currently no scientific evidence to support this.

Lower Your Risk of Stroke
Apples contain an antioxidant called catechins, which has been linked to a decreased risk of strokes, according to research published in the journal Neurology.

Bonus: Apple Cider Vinegar

Having Apple Cider Vinegar before meals is said to help suppress appetite and boost metabolism. Researchers have found that vinegar is also a good source of the antioxidant vitamin C.

The recommended daily allowance (RDA) for vitamin C is 90 mg. apple cider vinegar contains 36 mg.


Apples are extremely healthy, and eating them has been linked to a lower risk of certain serious illnesses such as diabetes and cancer. Apples are nutrient-dense and a great way to stay healthy.

Apples are the most popular and well-liked fruit all over the world due to their numerous health benefits. Furthermore, the soluble fiber content of the fruit can aid in weight loss and intestinal health. To get the most out of the fruit, eat the entire thing, including the skin and meat.

Apples can significantly improve your health if consumed on a daily basis. So, now that you're aware of all the advantages an apple can provide, don't forget to incorporate them into your daily routine.

If you are struggling with an unhealthy diet and common issues like obesity, chronic diseases, chronic fatigue, etc. then you might want to consult an Expert. We at Dietitian Niveta’s Diet Clinic understand your problem and would be happy to help you with your journey towards a healthy lifestyle.

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