“Apples are healthful foods that you should include in your diet more often,” says Sharon Palmer, MSFS, RDN, who is based in Ojai, California. “They have important nutrients linked with disease protection, are portable, and have their own natural food ‘packaging,’” she says. Because there are so many types of apples, chances are, there’s a variety for everyone.
93 caloriesProtein: 0.3 grams (g)Fat: 0.4 gCarbohydrate: 22 gFiber: 3 g (11 percent of the daily value, or DV)Vitamin C: 8 milligrams (mg) (9 percent of the DV)Magnesium: 7 mg (2 percent of the DV)Potassium: 143 mg (4 percent of the DV)
Disease Prevention
Apples are packed with a variety of disease-fighting phytochemicals, says Kristin Kirkpatrick, RDN, a dietitian with the Cleveland Clinic who is based in Colorado. There are many lifestyle forces working against your health — like stress, lack of sleep, or sitting too much — that generate free radicals. Of course, an apple cannot alone make up for any of those, but getting more antioxidants into your diet will help support your body’s defenses against diseases like cancer, notes the American Cancer Society. (3)
Supporting Immunity
What’s more, apples contain vitamin C: One medium-size fruit has 9 percent of your daily value. “That’s not as much as an orange, but vitamin C is important for immunity,” says Kirkpatrick. Maintaining a healthy immune system is especially important in the fall and winter, when cold and flu season is in full swing, so any extra bump in C helps.
Promoting Blood Sugar, Heart, and Gut Health
Finally, apples pack an impressive amount of fiber — about 10 percent of your daily recommended amount in just one apple. This comes from a combination of both insoluble fiber (from the peel) and soluble fiber (from the pectin in apples), explains Kirkpatrick. Fiber in general slows down digestion to help keep blood sugar balanced. Insoluble fiber will promote bowel movement regularity, while pectin is associated with both cardiovascular and gut health. (4)
Tips for Picking Apples
To find the tastiest apples in the store or at the farmers market, select those that have shiny skin and are firm to the touch, recommends the Washington Apple Commission. (5) Don’t eat apples that are bruised or have holes.
Tips for Keeping Apples Fresh
Apples can be stored in the pantry at room temperature for five to seven days or the refrigerator for a whopping one to two months, according to the website StillTasty, which offers information about the shelf life of various foods. (6) The site recommends storing them in a plastic bag in the fridge to prolong shelf life. Apple slices can also be stored in the freezer for up to a year. Apple cider vinegar, which is created when apples are exposed to yeast then changed into alcohol and acetic acid, has several touted uses. But don’t go overboard, advises the University of Chicago School of Medicine, and especially on some of the claims around apple cider vinegar’s effects on things like diabetes and weight loss. (7) Also important to note: While apples contain about 20 to 25 g of carbs per medium fruit, if you have type 2 diabetes, you can still include apples in your diet, says Kirkpatrick. Talk to your doctor, a registered dietitian, or a certified diabetes care and education specialist about what aligns with your dietary goals.
