Food and Health

Nutritional Benefits and Risk of Eating Apple

Nutritional benefits of apple fruits cannot be over emphasized, with its little risks. Apple is a popular fruit, they contain antioxidants, vitamins, dietary fiber and a variety of other nutrients. Due to their varied nutrient content, apples can help improve health in many ways.

Apples come in a variety of shapes, colors and flavors. They provide a variety 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, can help reduce your risk of a number of health conditions, such as: Cancer, obesity, heart disease and  diabetes.

Apple tree, (Malus domestica), domesticated tree and fruit of the rose family (Rosaceae), one of the most cultivated fruit trees. Apples are predominantly grown for sale as fresh fruit, although apples are also used commercially for vinegar, juice, jam, apple sauce and apple butter and are canned as pie stock.


The origin of “apple” is straightforward, traced back to Proto-Germanic *ap(a)laz, and probably ultimately Proto-Indo-European (PIE) *ab(e)l-. The interesting thing is that the word æppel in Old English did not just refer to apples, but any type of fruit or fruit in general. 

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Eating a diet rich in fruits such as apples has tremendous nutritional  benefits, a person’s mental health. A 2020 systematic review found that consuming fruits and vegetables can have a positive impact on a person’s mental health. Researchers recommended that a person eat at least five servings of fruits and vegetables a day to reap the benefits

A 2019 study Trusted Source involving immigrants in Canada found that a higher intake of fruits and vegetables reduced participants’ chances of suffering from anxiety and mood disorders. Participants also reported an increase in good mental health.


Apples contain fiber, vitamin C and antioxidants. A medium-sized apple provides the following:11 to 14% of a person’s daily needs for reliable fiber10% of a person’s daily vitamin C needs. Fiber appears to help control blood pressure, which may reduce the risk of cardiovascular disease. Vitamin C is an antioxidant that, along with other antioxidants, may play a role in protecting some aspects of heart health. Vitamin C is also needed for proper immune function, which can help defend the body against infection and disease.

Nutritional benefits
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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 over 5 years than those who ate no fruit. People who consume more fiber have a lower risk of developing type 2 diabetes, according to the trusted source from the Centers for Disease Control and Prevention  (CDC). 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. However, the organization reminds people to pay attention to the fruit’s carbohydrate content. A 100g serving of raw Granny Smith apple contains 13.2g of reliable source of carbohydrates, of which 10.6g is sugar. However, it also provides dietary fiber and other nutrients. This means that as a sweet snack it has additional health benefits.


Apples contain many nutrients with nutritional benefits which that can reduce the risk of stroke. A 2017 research review found, for example, that people who consume more fiber appear to have a lower risk of: Cardiovascular disease, coronary heart disease, leakage. A medium-sized apple about 3 inches in diameter and weighing 169 grams (g) provides 4.06 g of reliable source of fiber. That’s about 11 to 14% of an adult’s daily needs, depending on your age and gender.


Consuming foods rich in antioxidants can help prevent oxidative stress that causes cell damage, which can lead to the development of certain types of cancer. Apples are a good source of antioxidants. A 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.


A 2019 study found that eating two raw apples a day for 8 weeks lowered cholesterol levels among healthy people. However, drinking clear apple juice did not have the same impact and nutritional beneficts.

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There are many varieties of apples, as well as different ways to consume them to give you the necessary nutritional benefits. Some popular apple varieties include:

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

Delicious Red:  A crispy, juicy red apple

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

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

Yellow apple with a mild, sweet taste.

The study authors therefore concluded that it is the fiber in apples that helps lower cholesterol.

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RISKS and Considerations of Eating Apples

Despite the nutritional benefits of apple fruits, eating an apple is unlikely to trigger serious side effects in most people, but some people may need to be careful. The sections below list some potential risks of eating apples.


Apple seeds contain cyanide. Swallowing seeds whole is unlikely to cause harm, but chewing and swallowing too many apple seeds can be dangerous. Learn more about apple seeds and toxins.


Some people may have an allergic reaction after eating apples. Anyone who has hives, swelling, or difficulty breathing should seek immediate medical attention. If these symptoms progress to anaphylaxis, it can become life threatening.


In the past, there was a widespread belief that eating an apple could help remove plaque from your teeth. However, studies have not found strong evidence for this. Brushing your teeth regularly is more likely to have this effect. Additionally, the acidic content of apples can contribute to plaque buildup. It is recommended that people rinse their mouth with water or brush their teeth after eating an apple.


Young children and older adults who have difficulty swallowing may be at risk of choking on raw apple pieces. Consuming unsweetened applesauce or other forms of cooked apples may be a better option.

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Find below some ways you can greatly enjoy Apples in every meal.

1. Apple Spices Smoothie – You can start the day with this delicious spiced apple smoothie.

2. Apple Sauce

3. Apple Pancakes with Spices

4. Crunchy Chicken Apple Salad

5. Butternut Curried Squash and Apple Soup

You can really make whole lot of delicacies from apple fruits that can give you the required nutritional benefits.

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