Apples are among the best fruitsto crunch, and they generously fill our bodies with awesome benefits. Apart from their delicious taste, theyare loaded with health rewards like good gut health, reduce risks of stroke, maintain stable blood pressure, reduce diabetes’ effects, and preventheart illnesses and few cancers.

With its crunchiness andthe juiciness that remains in your mouth after a bite of it, plenty of healthy processesoccur in the body. With all the information we’ll provide about this tasty fruit, you’ll understand why it’s always said an apple should be your number one friend. So, did you know these outstanding facts about apples?

The nutrition facts about apples

NutrientAmount in 1 apple
Carbohydrate (g)25.1, and 18.9 g of sugar
Fiber (g)4.4
Calcium (milligrams [mg])10.9
Phosphorus mg20
Magnesium mg9.1
Potassium mg195
Vitamin C mg8.37
Folate mcg5.46
Beta-carotene mcg49.1
Lutein and zeaxanthin mcg52.8
Vitamin K mcg4

What are apples rich in?

Apples are rich in carbs, fiber, vitamins, and minerals, among other nutrients.

Vitamins and minerals in apples

Apples are great sources of vitamin C. Theirantioxidant effects are super helpful in the body, and they provide thebody with plenty of healthful functions.More so, theycontain loads of potassium which are good for the heart when eaten in high amounts.

Carbs in apples

Apples are largely composed of water and carbs and full of simple sugars like sucrose, glucose, and fructose. Although they’re rich in sugars, they have a low glycemic index(GI) range, making them a forever healthy fruit. Usually, GI rates how food can increase blood sugars levels after eating.Minimum values of GIreflectbeneficial effects on the body.

Fiber in apples

If you want to increase your fiber content, apples are what your body needs. One medium-sized apple, which is about 100 grams, has 4 grams of fiber. Eating an apple will provide 17% of the daily requirement of this nutrient.This fiber is partly the explanation of apples aiding in weight loss. How so? Itfills your stomach and helpsyou lose fatswhile reducing blood sugar levels and maximizing digestive functions.

Do apples have any antioxidantsabilities?

Natural processes in the body system and environmental pressure lead to the build-up of free radicals capable of damaging cells if they’re in extreme amounts. As a result, conditions like cancer and diabetes can occur. Having an apple stabilizes these loose radicals, ensuring the body has the right amount. This fruit is capable of such functions because of the following antioxidants;

  • Quercetin
  • Catechin
  • Phloridzin
  • Chlorogenic acid

What are the health benefits of apples?

If you’ve never considered apples in your diet, you’ll have to because of the benefits you’ll get after eating them. They have the following benefits;

  • They help reduce the levels of blood sugar and offer protection against type 2 diabetes
  • Reduces the amounts of cholesterol and protects you from heart illnesses
  • Lowers the risks of cancers
  • Its high levels of fiber make it a good option for aiding digestion
  • Promotes a healthy immune system
  • They help to prevent Alzheimer’s disease

Are there any downsides to eating apples?

While apples are beneficial to most individuals, they may have some side effects. You may have to take care because of the following;


Some individuals may experience allergic reactions after eating apples. If you notice hives, difficulties in breathing, or swelling after having a bite of apples, avoid eating them to protect yourself from unpleasant side effects. If these allergies graduate to anaphylaxis, it’ll be risky to your life.


Seeds from apples havecyanide. This substance tends to limit the oxygen used by the cells. If they’re at high levels, the heart and brain will be at high risks because they use high amounts of oxygen.

Can damage your tooth

The acidic nature of apples may cause plaque. Therefore, it’s important to rinse your mouth with water or brush your teeth after crunching on it. As much as it may sound ridiculous, it’s safe to do so, especially after consuming lots of apples.

It can choke

Young children and aged individuals with swallowing issues may choke while eating raw apples. For such groups, cooked apples or unsweetened apple juices will serve them well.

What are the varieties of apples to consider?

Apples are found in different colors, and their crunchiness varies. You can always get what fits your taste preferences. There are more than 25 varieties, but the most common types include Red delicious, golden delicious, granny smith, York, Yellow Newton, Jonathan, Beauty, Idared, Rome, Gala, and fuji. Whether you want tart apples, crisp, sweet, spicy, aromatic flavor, or too crunchy, you’ll always get what you want.

Should you throw away apple peels?

Some individuals don’t like apple peels. What they don’t know is that the peels are equally important. Those skins that you throw away contain vitamins, minerals, and polyphenols. These components protect against ultraviolet radiation, making your skin remain young and glow.

Tips to enjoy your apple

You don’t always have to consume yourapple as a fruit. That’s boring. You can make it more interesting and nutritious by considering the following options;

  • Making apple sandwiches with peanut butter
  • Creating peanut butter with apple smoothie and some touches of banana juice
  • Baked apples
  • Sautéed apples
  • Roasted apples
  • Apple chips
  • Apple with some butter

Which is better, apple juice or apple fruit?

Whether you take an apple as fresh fruit or juice, your body will benefit from it. Even so, apple juice has better hydrating effects and ensures plant compounds from the fruit are fully obtained. You maychoose apple juice over the fruit if you have challenges meeting your daily water requirements. Apple juice supports hydration. More so, it has rich abilities to reduce inflammation because of the plant compounds it retains, protects heart health, and enhances healthy brain functioning and proper mental health as you get old.


There is more you can benefit from with just a single apple. Despite its taste that will leave you wanting more, it’s beneficial to your body in many ways. Add it into your diet in creative ways to enjoy it more while increasing its nutritious value. Starting from now, let apples be your favorite fruit!

Nataly Komova

Nutritionist. Bluffton University, MS In today's world, people's eating and exercise patterns have changed, and it is often lifestyle that is the cause of many diet-related illnesses. I believe that each of us is unique – what works for one does not help another. What is more, it can even be harmful. I am interested in food psychology, which studies a person's relationship with their body and food, explains our choices and desires for specific products, the difficulty of maintaining optimal body weight, as well as the influence of various internal and external factors on appetite. I'm also an avid vintage car collector, and currently, I'm working on my 1993 W124 Mercedes. You may have stumbled upon articles I have been featured in, for example, in Cosmopolitan, Elle, Grazia, Women's Health, The Guardian, and others.