Researchers recommended a person eat at least five portions of fruit and vegetables a day to get the benefits.

A 2019 study involving immigrants in Canada found that a higher intake of fruit and vegetables lowered the participants’ odds of experiencing anxiety and mood disorders. To avoid adding sugar, try pairing tart apples with sweet ones in cooking or adding spices to counter the sharpness.

The consumption of fruits and vegetables can reduce eating rate and provide fewer calories while being satisfying.

A 2022 study also found that whole Fuji apples have the potential to lower the cellular lipid level in 3T3-L1 cells, meaning they may have anti-obesity effects.

Nutrition

It also shows how much an adult needs of each nutrient, according to the 2020–2025 Dietary Guidelines for Americans. They also provide an array of antioxidants. Apples are a good source of antioxidants.

One 2016 meta-analysis concluded that consuming apples may help lower the risk of:

lung cancer

breast cancer

colorectal cancer

Fiber may also help reduce the risk of colon cancer, according to a 2018 meta-analysis.

Help maintain a moderate weight

The fiber in apples can help a person feel full for longer, making them less likely to overeat. Due to their varied nutrient content, apples can be a healthful component of a balanced diet.

Apples come in a variety of shapes, colors, and flavors. Participants also reported an increase in good mental health.

Reduce the risk of stroke

Apples contain many nutrients that may lower the risk of stroke. A medium-sized apple provides the following:

Fiber appears to help manage blood pressure, which may reduce the risk of cardiovascular disease.

Vitamin C is an antioxidant that, alongside other antioxidants, may play a role in protecting some aspects of heart health.

Vitamin C is also necessary for proper immune function, which may help defend the body from infections and diseases.

Lower the risk of diabetes

A 2021 study found that people who included whole fruits, such as apples, in their diet had a 36% lower risk of developing type 2 diabetes at 5 years than those who did not eat fruit.

People who consume the most fiber have a lower risk of developing type 2 diabetes, according to the Centers for Disease Control and Prevention (CDC). One 2017 research review found, for example, that people who consume the most fiber appear to have a lower risk of:

cardiovascular disease

coronary heart disease

stroke

A medium-sized apple around 3 inches in diameter and weighing 169 grams (g) provides 4.06 g of fiber. This may help people manage their weight.

A 2020 study found that the dietary fiber in fruits and vegetables supported weight loss in women. However, the organization reminds people to account for the carbohydrate content in the fruit.

A 100 g portion of raw Granny Smith apple contains 13.2 g of carbohydrate, of which 10.6 g is sugar. However, drinking clear apple juice did not have the same impact.

Study authors therefore concluded it is the fiber in apples that helps reduce cholesterol.

Get some more tips for lowering cholesterol.

Boost heart health

Apples contain fiber, vitamin C, and antioxidants. However, it also provides dietary fiber and other nutrients. They provide a range of nutrients that can benefit many aspects of a person’s health.

Eating a diet rich in a variety of fruits and vegetables, including apples, may help reduce the risk of several conditions, such as:

cancer

obesity

heart disease

diabetes

This article looks at the nutritional content of apples and how they may benefit a person’s health.

Benefits

Apples are rich in fiber, vitamins, and minerals, all of which benefit human health. A person’s needs vary according to their age and sex.

Types

There are many varieties of apples, as well as several ways of consuming them.

Some popular apple varieties include:

McIntosh: a juicy, red apple with tender, white flesh and a tangy flavor

Red delicious: a crisp, juicy red apple

Fuji: a yellow and red apple with firm, sweet flesh

Granny Smith: a green apple with crisp, greenish flesh and a sharp flavor

Golden Delicious: a yellow apple with a mild, sweet flavor

Dietary tips and recipes

There are many ways to eat apples besides raw, including:

applesauce

chopped in salads

baked whole

pies, pastries, and cakes

curries and chutneys

dried slices

smoothies

juices

Preferences vary, but many people prefer tart, tangy apples to make applesauce or apple pie. People who already have diabetes and eat a high fiber diet may also have lower blood sugar levels.

The American Diabetes Association recommends eating fresh fruit, including apples, to satisfy a sweet tooth and provide nutrition. Cell damage can contribute to a range of conditions, including cancer and diabetes.

Apples are an important source of antioxidants considering their widespread consumption, particularly in Northern Europe and the United States.

The sections below look at previous research into apples’ potential health benefits.

Improve mental health

Eating a diet rich in fruits, such as apples, may benefit a person’s mental health.

A 2020 systematic review found that consuming fruits and vegetables may have a positive impact on a person’s mental health. This means that, as a sweet snack, it has additional health benefits.

Lower the risk of cancer

Consuming antioxidant-rich foods may help prevent the oxidative stress that causes cell damage, which may lead to the development of certain cancers. This can lead to cell damage. If too many free radicals accumulate in the body, they can cause oxidative stress. What to know about apples

Apples contain antioxidants, vitamins, dietary fiber, and a range of other nutrients. That is around 11–14% of an adult’s daily requirement, depending on their age and sex.

Lower cholesterol

A 2019 study found that eating two raw apples per day for 8 weeks lowered levels of cholesterol among healthy people. These substances help neutralize free radicals.

Free radicals are reactive molecules that can build up as a result of natural processes and environmental pressures.