5 Benefits of including Apple into your Diet

Apples contain antioxidants, vitamins, dietary fibre, and a number of other nutrients and are a common fruit. They can help prevent much health conditions because of their varied nutrient content.

Apples come in a number of forms, colors, and tastes and offer a variety
of nutrients that can help several different aspects of the wellbeing of an individual.

They will help to minimize the risk of cancer, obesity, heart disease, diabetes, and many other disorders, for instance. Learn more about the nutritional quality of apples in this article and how they can improve the health of an individual.

What are the Benefits of Apple?

A variety of health benefits are offered by the nutrients in apples. Apples are rich in fiber, vitamins, and minerals, many of which have health benefits. They have an array of antioxidants as well. Such compounds help neutralize free radicals.

They can induce oxidative stress if too many free radicals accumulate in the body, and this can lead to cell damage. A variety of conditions, including cancer and diabetes, may contribute to this harm.

There are a variety of antioxidants in apples, including:

  • Quercetin
  • Catechin
  • Phloridzin
  • Chlorogenic acid


Eating raw apples decreased healthy people’s levels of low-density lipoprotein cholesterol, but drinking clear apple juice did not have the same impact. Consequently, the authors conclude that it is the fiber in apples that helps lower cholesterol.

Heart Health

Fiber, vitamin C, antioxidants, and potassium are present in apples.
The following are given by the medium-sized apple:

  • 13–20% of a person’s daily fiber needs
  • 9–11% of a person’s daily vitamin C needs
  • 4% of a person’s daily potassium needs

Fibre, which can minimize the risk of cardiovascular disease, tends to help control blood pressure.

Vitamin C strengthens the immune system and helps protect the body from illnesses and infections.

Potassium helps relax blood vessels, reducing the risk of cardiovascular problems and high blood pressure.


There was a 7% lower risk of developing type 2 diabetes in people who replaced three servings of fruit juice per week with the same amount of whole fruit, like apples, than in those who did not consume fruit.

Those that eat the most fibre often have a reduced chance of developing type 2 diabetes. There could also be lower levels of blood sugar in people who already have diabetes and adopt a high fibre diet.

25.1 g of carbohydrate is present in a medium apple, of which 18.9 g is sugar. But it also contains fiber and other nutrients, which ensures
that it has extra health benefits as a sweet snack.


Eating foods rich in antioxidants may help avoid oxidative stress that causes harm to cells and can contribute to the development of some cancers. A good source of antioxidants is apples.

Eating apples can help lower the risk of, among other forms, lung cancer, breast cancer, and colorectal cancer. Fibre can also help decrease the risk of cancer of the colon.


Apples contain bioactive compounds that can lead to the promotion of healthy gut bacteria, which can help to optimize the health of obese people. Fibre may also make a person feel full for longer, rendering them less likely to overeat.


The amount of each nutrient in a medium-sized raw apple weighing about 182 g is shown in the table below.

NutrientAmount in 1 appleDaily adult requirement
Energy (calories)94.61,800–3,000
Carbohydrate (g)25.1, including 18.9 g of sugar130
Fiber (g)4.422.4–33.6
Calcium (milligrams [mg])10.91,000–1,300
Phosphorus (mg)20700
Magnesium (mg)9.1320–420
Potassium (mg)1954,700
Vitamin C (mg)8.3775–90
Folate (micrograms [mcg])5.46400
Beta-carotene (mcg)49.1No data
Lutein and zeaxanthin (mcg)52.8No data
Vitamin K (mcg)490–120
Apple Nutritional Facts

Applies also provide iron, vitamin A, some B vitamins, and vitamin E.

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