Benefits of Apples

Updated on November 30, 2019
angela_michelle profile image

Angela has lived with many inflammatory illnesses. Through the changes in her diet and the use of supplements, her life has turned around.


Everyone has heard the saying, "An apple a day keeps the doctor away." Most believe the most significant benefit of an apple is that it's a low-calorie food. Although this is true, it also has many other health benefits that will help you live longer, be stronger, and feel better, including the list below.

Lowers Cholesterol

Florida State University did a study where an older woman ate apples for six months. They found that overall, they had 23% less of the bad cholesterol (LDL) and 4% more good cholesterol (HDL), which is believed to be because apples have pectin, which lowers bad cholesterol, also known as LDL cholesterol. You can reduce your cholesterol by as much as 16 percent by eating two apples per day.

Prevents Alzheimer's

According to the Journal of Alzheimer's Disease, drinking apple juice may increase acetylcholine production in the brain, which assists in memory building. During a study, they found that mice who had Alzheimer's-like symptoms, benefited from apple juice. The journal Experimental Biology and Medicine states that part of why apples prevent cancer is because it contains quercetin, which reduces the number of free radicals in the body. This same nutrient also helps prevent Alzheimer's and the progression of this horrible disease.

Fights Infections

This sweet treat is rich in Vitamin C, which is the main component in preventing infection and boosting the immune system.

Maintains and Prevents Asthma

The US National Library of Medicine National Institutes of Health points out that eating apples helps control many chronic illnesses, including asthma. Some studies had shown that women who ate apples a lot while pregnant and before they became pregnant were less likely to give birth to children who had asthma. Of those children who do have asthma, the ones that eat the most apples or drink apple juice more frequently were less likely to have asthma attacks. One reason for this is that pectin also reduces inflammation. Asthma is an inflammatory disease and is greatly affected by eating anti-inflammatory foods.

Helps Being Regular

Since apples are high in fiber, it works two-fold. Not only will it help if you are constipated, but it can also help thicken your stool when you have diarrhea by eating it in the form of applesauce.

Helps Manage Diabetes

Pectin, the same part of an apple that lowers bad cholesterol, also gives your body galacturonic acid, which helps in the maintenance of diabetes by balancing the glucose levels.

Prevents Cancer - including liver, breast, colon, and lung cancer

Cornell researcher Rui Hai Lui did a series of studies that pointed towards a reduction of cancer growth in patients who ate a large amount of fruit, including apples. Some believe that the more apples a person eats, the less likely they will develop cancer.


Strengthens Bones

Phloridzin is a flavonoid, which is an essential substance for post-menopausal women to get in order to protect themselves from osteoporosis. Phloridzin increases bone density, which is incredibly crucial, especially as we age. So, where can you find this exceptional nutrient? Apples!!! Apples are the only place known to have phloridzin.

Assists in Weight Loss

A study in Brazil studied women trying to lose weight. The subjects either ate three pears, three apples, or neither of these. The women who ate the three fruits while dieting lost much more weight than those who did not; it did not matter whether it was apples or pears.

Great to Eat Before a Workout

Quercetin also helps oxygen become absorbed in the bloodstream, which makes it great for a pre-workout snack.

Many fruits and vegetables give great benefits to your body. It is advised to eat as many different fruits and vegetables as possible. By eating fruits and vegetables of a variety of colors, you are giving your body more and more nutrients, although you need to maintain a healthy balance by including such foods as carbohydrates and proteins as well.

Types of Apples

Click thumbnail to view full-size
Fuji AppleGalaAmbrosiaJonagoldGolden DeliciousBraeburnMcIntoshRed DeliciousJonathanPink LadyGranny Smith
Fuji Apple
Fuji Apple | Source
Gala | Source
Ambrosia | Source
Jonagold | Source
Golden Delicious
Golden Delicious | Source
Braeburn | Source
McIntosh | Source
Red Delicious
Red Delicious | Source
Jonathan | Source
Pink Lady
Pink Lady | Source
Granny Smith
Granny Smith | Source

Types of Apples: The Top is the Sweetest, Bottom the Tartest

Created in Japan in the 1930's, very crisp, great for salads.
Sweet and crisp, good for cooking and eating raw.
Paired well with cheese, does not brown quickly.
A red apple that is a mix of a Jonathan and a Golden Delicious
Golden Delicious
Yellow apple, not related to Red Delicioous, can be used for all purposes.
Red Delicious
Very crisp, but does not cook well. Best to eat raw.
Somewhat mealy, great for making applesauce.
Great for baking and eating raw.
Medium sized and red.
Pink Lady
Tart and sweet, can be used for any purpose and does freeze well.
Granny Smith
Tart green apple, originally from Australia
Many will order this list differently, dependent on your source.

Nutritional Facts of an Apple

Nutrition Facts
Serving size: 1
Calories 95
Calories from Fat0
% Daily Value *
Fat 0 g
Saturated fat 0 g
Unsaturated fat 0 g
Carbohydrates 25 g8%
Sugar 19 g
Fiber 4 g16%
Protein 0 g
Cholesterol 0 mg
Sodium 2 mg
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

This content is accurate and true to the best of the author’s knowledge and does not substitute for diagnosis, prognosis, treatment, prescription, and/or dietary advice from a licensed health professional. Drugs, supplements, and natural remedies may have dangerous side effects. If pregnant or nursing, consult with a qualified provider on an individual basis. Seek immediate help if you are experiencing a medical emergency.

Questions & Answers

  • Apples contain a by-product of phloridzin. Where can phloridzin be purchased?

    Amazon sells a product called Applewise that has phloridzin in a pill.

© 2017 Angela Michelle Schultz


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    • SgtCecil profile image

      Cecil Kenmill 

      22 months ago from Osaka, Japan

      Good stuff. Apples get largely ignored because they are "common." People want something exotic like dragon fruit or acai or whatever. That's too bad.

    • peachpurple profile image


      2 years ago from Home Sweet Home

      I don't eat green apples much because it is just too sourish. So, I blend them into juice instead. Red apples are the best, juicy and great for salad


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