Top 5 health benefits of apples
Packed with vitamins, antioxidants and fibre, apples are one of our favourite healthy fruits. Registered nutritionist Nicola Shubrook explains what else makes apples so good for us
What are apples?
Cheap and readily available in the UK, apples 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 apples are in season in the UK from September to February.
Discover our full range of health benefit guides and also check out some of our delicious apple recipes, from the ultimate apple pie to caramel apple cinnamon buns.
The benefits of apples may include:
- May help to lower cholesterol
- Low on the glycaemic index (GI), which may protect against diabetes
- Contain pectin, which may help to prevent obesity
- Rich in polyphenols, which are protective against heart disease
- May be beneficial for bone health
Nutritional benefits of apples
One small apple (100g) contains approximately:
- 51 kcal/215 KJ
- 0.6g protein
- 0.5g fat
- 11.6g carbohydrates
- 2.5g fibre
- 100mg potassium
- 6mg vit C
What are the 5 top health benefits of apples?
1. May lower cholesterol
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 cholesterol-lowering effect 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) helped to reduce cholesterol in postmenopausal women.
2. May protect against diabetes
Apples are low on the glycaemic index (GI) thanks to their fibre content. This, together with their high flavonoid content, may help to improve insulin sensitivity, which is important both for weight management and preventing diabetes.
3. May prevent obesity
Animal studies have shown that pectin extracted from apples may help regulate the gut microbiome (beneficial gut bacteria), which in turn may help prevent obesity and other inflammatory disorders. Studies on humans also look promising, but more research is needed.
4. May protect against heart disease
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 lower risk of several chronic diseases including heart disease and even asthma.
5. May be beneficial for bone health
Fruit and vegetable intake are thought to be associated with greater bone density and improved bone health. Findings from a study on healthy women suggested apples, in particular, may minimise the amount of calcium lost from the body and hence improve bone strength.
Is it safe for everyone to eat apples?
Apples, along with fruits including peaches, avocados and blueberries contain natural chemicals called salicylates. Some people are sensitive to these compounds and may experience an allergic reaction, including skin rash and swelling.
Some consumers, who are concerned about pesticides, may opt for organically grown apples.
Overall, are apples good for you?
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.
Apple recipes
Ultimate apple pie
Caramel apple cinnamon buns
Apple, cheese & potato pie
Pork & apple burgers
The best apple crumble
This article was reviewed on 10 February 2021 by Kerry Torrens.
Nicola Shubrook is a nutritional therapist and works with both private clients and the corporate sector. She is an accredited member of the British Association for Nutrition and Lifestyle Medicine (BANT) and the Complementary & Natural Healthcare Council (CNHC). Find out more at urbanwellness.co.uk.
All health content on goodfood.com 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 terms and conditions for more information.
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