Top 5 health benefits of apples

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<h2>What are apples?</h2>
<p>Cheap and readily available in the UK, <a href="/glossary/apple">apples</a> come in an array of colours depending on the variety (of which there are around 2,000) from pale yellow and green through to deep red. Their taste and texture vary too, from juicy to firm and sweet to tangy. Due to the large variety available, you can buy British apples pretty much all year round, but traditionally <a href="/seasonal-calendar/all">apples are in season</a> in the UK from September to February.</p>
<p><strong>Discover our full range of <a href="/howto/guide/collection/ingredient-focus">health benefit guides</a> and also check out some of our delicious <a href="/search/recipes?q=apple+recipes+">apple recipes</a>, from the <a href="/recipes/ultimate-apple-pie">ultimate apple pie</a> to <a href="/recipes/caramel-apple-cinnamon-buns">caramel apple cinnamon buns</a>.</strong></p>
<h2 class="p1">The benefits of apples may include:</h2>
<ol class="ol1">
<li class="li1">May help to lower cholesterol</li>
<li class="li1">Low on the glycaemic index (GI), which may protect against diabetes</li>
<li class="li1">Contain pectin, which may help to prevent obesity</li>
<li class="li1">Rich in polyphenols, which are protective against heart disease</li>
<li class="li1">May be beneficial for bone health</li>
</ol>
<h2><strong>Nutritional benefits of apples</strong></h2>
<p>One small apple (100g) contains approximately:</p>
<ul>
<li>51 kcal/215 KJ</li>
<li>0.6g protein</li>
<li>0.5g fat</li>
<li>11.6g carbohydrates</li>
<li>2.5g fibre</li>
<li>100mg potassium</li>
<li>6mg vit C</li>
</ul>
<h2>What are the 5 top health benefits of apples?</h2>
<h3>1. May lower cholesterol</h3>
<p>Apples contain pectin, a natural fibre found in plants. Recent research by the European Journal of Nutrition found that eating pectin-rich whole apples had a <a href="https://link.springer.com/article/10.1007%2Fs00394-012-0489-z" target="_blank" rel="nofollow noopener noreferrer">cholesterol-lowering effect</a> in healthy volunteers, compared to apple juice. A study by the Journal of the Academy of Nutrition and Dietetics also showed that consuming around 75g of dried apple (approximately two apples) <a href="https://www.ncbi.nlm.nih.gov/pubmed/22818725" target="_blank" rel="nofollow noopener noreferrer">helped to reduce cholesterol</a> in postmenopausal women.</p>
<h3>2. May protect against diabetes</h3>
<p>Apples are low on the <a href="/howto/guide/spotlight-low-gi" target="_blank" rel="nofollow noopener noreferrer">glycaemic index</a> (GI) thanks to their fibre content. This, together with their high flavonoid content, may help to <a href="https://www.ncbi.nlm.nih.gov/pubmed/28505543" target="_blank" rel="nofollow noopener noreferrer">improve insulin sensitivity</a>, which is important both for weight management and preventing diabetes.</p>
<h3>3. May prevent obesity</h3>
<p>Animal studies have shown that pectin extracted from apples <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4808856/" target="_blank" rel="nofollow noopener noreferrer">may help regulate the gut microbiome </a>(beneficial gut bacteria), which in turn may help prevent obesity and other inflammatory disorders. <a href="https://pubmed.ncbi.nlm.nih.gov/29630462/" target="_blank" rel="nofollow noopener noreferrer">Studies</a> on humans also look promising, but more research is needed.</p>
<h3>4. May protect against heart disease</h3>
<p>Apples are rich in polyphenols, protective plant compounds, one of which is a flavonoid called quercetin. Research by the American Journal for Clinical Nutrition found that those with higher quercetin levels (mainly through eating apples) had a <a href="https://ajcn.nutrition.org/content/76/3/560.full" target="_blank" rel="nofollow noopener noreferrer">lower risk of several chronic diseases</a> including heart disease and even <a href="https://pubmed.ncbi.nlm.nih.gov/22332082/" target="_blank" rel="nofollow noopener noreferrer">asthma</a>.</p>
<h3>5. May be beneficial for bone health</h3>
<p>Fruit and vegetable intake are thought to be associated with greater bone density and improved bone health. Findings from a <a href="https://pubmed.ncbi.nlm.nih.gov/22332082/" target="_blank" rel="nofollow noopener noreferrer">study</a> on healthy women suggested apples, in particular, may minimise the amount of calcium lost from the body and hence improve bone strength.</p>
<h2>Is it safe for everyone to eat apples?</h2>
<p>Apples, along with fruits including peaches, avocados and blueberries contain natural chemicals called <a href="https://jandonline.org/article/S0002-8223(10)00425-6/fulltext" target="_blank" rel="nofollow noopener noreferrer">salicylates</a>. Some people are sensitive to these compounds and may experience an allergic reaction, including skin rash and swelling.</p>
<p>Some consumers, who are concerned about <a href="https://www.ewg.org/foodnews/apples.php" target="_blank" rel="nofollow noopener noreferrer">pesticides</a>, may opt for <a href="/howto/guide/is-organic-healthier" target="_blank" rel="nofollow noopener noreferrer">organically grown</a> apples.</p>
<h2 class="p1">Overall, are apples good for you?</h2>
<p class="p1">Yes, there is some truth in the ‘apple a day keeps the doctor away’ proverb. Apples are naturally high in fibre, low on the glycaemic index and rich in protective plant compounds. Eating apples regularly will have a host of health benefits, from lowering cholesterol levels, helping to protect against obesity and chronic disease, and improving bone strength.</p>
<h2>Apple recipes</h2>
<p><a class="standard-card-new__article-title" href="/recipes/ultimate-apple-pie">Ultimate apple pie</a><br>
<a class="standard-card-new__article-title" href="/recipes/caramel-apple-cinnamon-buns">Caramel apple cinnamon buns</a><br>
<a class="standard-card-new__article-title" href="/recipes/apple-cheese-potato-pie">Apple, cheese & potato pie</a><br>
<a class="standard-card-new__article-title" href="/recipes/pork-apple-burgers">Pork & apple burgers</a><br>
<a class="standard-card-new__article-title" href="/recipes/best-apple-crumble">The best apple crumble</a></p>
<hr>
<p><em>This article was reviewed on 10 February 2021 by Kerry Torrens.</em></p>
<p><em>Nicola Shubrook is a nutritional therapist and works with both private clients and the corporate sector. She is an accredited member of the <a href="https://bant.org.uk/" target="_blank" rel="nofollow noopener noreferrer">British Association for Nutrition and Lifestyle Medicine</a> (BANT) and the <a href="https://www.cnhc.org.uk/" target="_blank" rel="nofollow noopener noreferrer">Complementary & Natural Healthcare Council</a> (CNHC). Find out more at <a href="https://urbanwellness.co.uk/" target="_blank" rel="nofollow noopener noreferrer">urbanwellness.co.uk</a>.</em></p>
<p><em>All health content on <span class="skimlinks-unlinked">goodfood.com</span> is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website <a href="https://www.immediate.co.uk/terms-and-conditions" target="_blank" rel="nofollow noopener noreferrer">terms and conditions</a> for more information.</em></p>