The Health Benefits of Apples


Last Updated on February 21, 2023 by admin

More than likely, you have heard that saying that an apple a day keeps the doctor away. The saying is right because eating apples benefit your lungs, heart, bones, immunity, and overall gut health thanks to their antioxidants and fiber.

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Ingredients in an Apple

There are 200 polyphenols inside every 100 grams of apples. Quercetin is one of the apple’s polyphenols which is responsible for whether the apple is red, yellow, or green. Studies are showing that quercetin can help to naturally lower high blood pressure when an affected person consumes apples regularly.

A small apple is about 165 grams. Hence, there are about 330 polyphenols inside one small apple. Many vitamins and nutrients such as Vitamin A, Vitamin E, Vitamin B3, Vitamin B6, and so much more are inside this powerful fruit.

About 66% of an apple’s antioxidants are under its waxy skin. One apple is 86% water, which is a great choice as a snack for curbing hunger and hydrating your body simultaneously. Because of the fruit’s high sugar content, there are many natural sugars present such as fructose, glucose, and sucrose. The lignin inside the apple makes the fruit firm in nature.

Nutrition Facts for Apples

According to the USDA, there are 95 calories in one medium apple and 20.8 grams of natural sugars. One medium apple also includes 4.8 grams of dietary fiber, 22 mg of phosphorus, 214 mg of potassium, and surprisingly 12 mg of calcium.

Rich in water content at 171 grams, a medium apple has very little salt and fat content at 2 mg and 0.34 grams respectively. However, apples have carbohydrates with the highest nutrient intake of 27.6 grams.

How Eating Apples Benefits Your Health

Harvard reports that apples are a great source of Vitamin C, fiber, and phytochemicals. Each of the phytochemicals has a special function for keeping your body healthy.

Besides quercetin, apples also contain antioxidants including catechin, chlorogenic acid, and phloridzin. The catechin gives apples that trademark delicious scent that you smell as you pick them from an apple tree or select them from a produce shelf.

Chlorogenic acid reduces the likelihood of Diabetes occurring by keeping your blood sugar levels normalized. Phloridzin is an antioxidant present in common medicines, which is why doctors say that apples are nature’s medicine.

How Many Apples Should You Eat In a Week?

Adults can healthfully and safely consume up to one apple per day which means seven apples per week. Hence, this goes with the phrase an apple a day keeps the doctor away. One apple gives you two-thirds of the recommended natural sugar intake of 30 grams per day.

Consuming an apple can make you feel full because of the fiber content and satisfied if you have a sugar craving because of its natural sugars. If you want to have a variety of fruits during your day and keep the natural sugar intake below 30 grams, opt for sharing apple slices with a family member or friend.

One apple slice accounts for 2.6 grams of sugar. If you eat four apple slices, that is 10.4 grams of natural sugars, which is one-third of your recommended daily intake. This allows you to consume other fruits of your choice if you are keeping a strict low-sugar intake diet.


Eating a delicious variety of foods from all five food groups will integrate balanced health into your life. What is your favorite way to eat apples? Jump into the conversation and let us know in the comments!

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Emma Thompson is a certified health coach and a fitness enthusiast. She is dedicated to helping people improve their overall health and well-being by adopting healthy habits and making positive lifestyle changes. With over 7 years of experience in the field, Emma has written extensively on a wide range of health topics, including nutrition, fitness, stress management, and holistic health. Her mission is to empower and inspire others to take charge of their health and transform their lives. In her free time, Emma enjoys hiking, practicing yoga, and experimenting with healthy recipes in the kitchen.