The health benefits of apples: Flavonoids, fiber and more

The first crisp and juicy bite of a freshly picked apple. Mmm! It’s a favorite fall moment for apple lovers. Whether you prefer Honeycrisp, SweeTango, First Kiss or another variety, apples offer similar nutritional benefits, including fiber and beneficial plant compounds.

History of apple health claims

An apple a day keeps the doctor away, right? The short answer: Yes, but. The apple-a-day claim originated in 1866 as “Eat an apple on going to bed, and you’ll keep the doctor from earning his bread.” The modern saying reappeared in 1913.

Researchers tested the modern assertion, and it came up short. Their evidence does not support the claim that an apple a day keeps the doctor away any more than other healthy foods. However, the study found that a small number of people who eat an apple a day appeared to use fewer prescription medications. A more accurate version of the old saying may be: "An apple a day keeps the pharmacist away."

Why are apples good for you?

Although the apple-a-day claim falls short, they’re still a good pick, as a generous intake of fruit and vegetables is associated with reducing the risk for heart disease, including heart attack and stroke.

Health benefits of apples

From flavonoids to fiber and more, apples pack a lot of nutrition into a single serving. Here are three ways apples can improve your health:

Apples are a low-calorie snack option

When hunger strikes, a medium apple is a 95-calorie treat. It can help keep you full between meals, making you less likely to grab a high-calorie snack if you’re trying to lose weight.

Apples deliver a dose of flavonoids

Flavonoids are plant compounds that give apples their color and offer some medicinal benefits, including influencing gut bacteria in ways that lower blood pressure. Flavonoids support brain function and have been linked to a lower risk of heart disease.

Apples are a source of fiber

Many people don’t get enough fiber, and apples can help. Apples also provide soluble fiber, which forms a gel-like substance in your stomach that can slow digestion and help lower blood cholesterol and glucose levels.

What is the best way to eat an apple?

Fresh, whole apples offer the most nutrients. Always rinse an apple before taking that first bite and keep the skin on whenever possible. That’s where many of the apple’s nutrients and beneficial compounds are found, which is why apples are spotlighted as part of heart-healthy diets. 

Many families have apple recipes for homemade apple pie, apple crisp and apple butter. If you’re looking for new ways to add apples to your diet and dishes, check these fall recipe ideas from the U.S. Department of Agriculture.