7 Outstanding Health Benefits of Apples

It’s that time of year again: apple-picking season. And there are a number of good reasons why you’ll want to fill up a basket.

Not only do apples taste delicious on their own or when added to dishes but they come loaded with health benefits. “Apples have been linked to numerous health benefits, including improved gut health and reduced risk of stroke, high blood pressure, diabetes, heart disease, obesity, and some cancers,” says Jessica Levinson, RDN, a culinary nutrition expert in Westchester, New York.

According to the U.S. Department of Agriculture, a medium-sized apple is a good source of fiber: It contains 4.4 grams of fiber, covering 16 percent of the daily value (DV). Also, the same apple offers 8.4 milligrams of vitamin C, providing more than 9 percent of your DV, along with small amounts of other vitamins and minerals.

Sarah Gold Anzlovar, RDN, the Boston-based owner of Sarah Gold Nutrition, suggests adding them to salads or to a grilled cheese, making baked apples for a healthy dessert, or cooking up some pulled chicken with apples in the slow cooker for an easy lunch or dinner.

“All apples offer benefits, though the nutrition and antioxidant content will vary slightly from one apple to another — the best one to eat is the kind you enjoy,” says Anzlovar.

Here’s why else the phrase “an apple a day helps keep the doctor away” may have some truth to it.

1. Apples May Lower High Cholesterol and Blood Pressure

Savor a juicy apple and you may help keep your ticker healthy in the process. “Studies have linked apple consumption with reduced risk of cardiovascular disease, which may be related to the cholesterol-lowering benefits of the soluble fiber found in apples,” says Anzlovar.

Soluble fiber dissolves in water to form a gellike material, according to the Mayo Clinic. According to the University of Illinois, soluble fiber helps prevent cholesterol buildup in the lining of blood vessel walls, therefore lowering the incidence of atherosclerosis (restricted blood flow in the arteries due to plaque buildup) and heart disease. It can also help lower blood pressure levels. A study found that a higher intake of soluble fiber was associated with a decreased cardiovascular disease risk.

Research shows that eating apples (or pears) regularly was associated with a 52 percent lower stroke risk.  Furthermore, a study published in February 2020 in The American Journal of Clinical Nutrition found that eating two apples a day helped study participants lower both their LDL (“bad”) cholesterol and