Apple (Malus domestica) is a widely popular temperate fruit cultivated and consumed worldwide. It is the fourth most widely produced fruit after bananas, oranges, and grapes.

Nutritional profile

Apples are a nutritious fruit, considered nutrient-dense, meaning they offer a significant amount of nutrients per serving while remaining relatively low in calories.

Calories: A medium-sized apple (around 182 grams) contains approximately 94.6 to 100 calories.

Fiber: Apples are rich in dietary fiber, with a medium apple providing about 4 grams, roughly 16% of the Daily Value. This fiber, particularly soluble fiber like pectin, plays a role in regulating blood sugar levels and promoting gut health. The skin contains a significant portion of this fiber, so it is recommended to consume apples unpeeled for maximum benefits.

Vitamins and Minerals: Apples are a good source of vitamin C (around 10% of DV for a medium apple), and potassium (around 5% of DV), along with smaller amounts of vitamins A, E, B1, B6, and minerals like calcium, iron, magnesium, and phosphorus.

Other Plant Compounds: Apples are rich in various antioxidant plant compounds, including quercetin, catechin, phloridzin, and chlorogenic acid, which contribute to many of their health benefits.

Health benefits

Apples offer a range of potential health benefits, supported by research:

Heart Health: Fiber, antioxidants, and potassium in apples contribute to cardiovascular well-being by potentially lowering cholesterol levels, regulating blood pressure, and protecting against oxidative stress. Eating 100-150 g/d of whole apples has been associated with a lower chance of heart disease and risk factors such as high blood pressure.

Blood Sugar Management: Apples have a low to moderate glycemic index (42-44), meaning they are less likely to cause rapid spikes in blood sugar levels compared to many other foods. Their fiber and polyphenols may slow down digestion and absorption of sugars, aiding blood glucose control. Eating apples may also reduce the chances of type 2 diabetes.

Weight Management: Apples' high fiber and water content make them filling and satisfying, which can be beneficial for those aiming to lose weight. Research suggests that whole apple intake may increase fullness more than apple juice.

Gut Health: Pectin in apples acts as a prebiotic, fostering the growth of beneficial bacteria in the gut microbiome.

Cancer Prevention: Research suggests apple polyphenols may help prevent cancerous cells from multiplying. Studies have also linked higher apple intakes to a lower chance of certain cancers.

Brain Health: Quercetin in apples may protect the brain from damage caused by oxidative stress and might have preventive properties against Alzheimer's disease.

Mental Health: Consuming fruits and vegetables, including apples, may positively impact mental health.