6 Reasons Why Apples Are as Healthy as They Are Delicious

*Immediately plans apple-picking excursion.*

Directly above shot of apples on table
Photo: Caterina Oltean/Getty Images

There are so many things we look forward to in the fall: cozy sweaters, scenic seasonal foliage, tailgating, and (even before the pumpkin craze kicks in) all things apple. There are thousands of apple varieties grown all over the world, and more than 100 types of apples grown commercially in the United States. And come fall (well, let's be honest, August), we're here for every single apple variety we can get our hands on. Why? Because there's nothing quite as satisfying as that first, sweet bite into a crisp, juicy, freshly picked apple.

And now for the best news ever: Apples are incredibly good for you, says Hillary Cecere, RDN, a registered dietitian for Eat Clean Bro. All the more reason to eat them plain as a healthy snack, or add them to your favorite recipes. From savory salads, soups, and flatbreads to sweet apple pies, turnovers, tarts, and more, apples make a delicious and nutritious addition to any dish. Here's a breakdown of all the health benefits you'll reap from regularly eating apples.

Health Benefits of Apples

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Apples support heart health.

Apples are high in a soluble fiber called pectin. Pectin binds to cholesterol and excess glucose in the digestive tract leading to elimination. A large apple (223 grams) has about 5 grams of fiber. Higher intake of quercetin, a powerful flavonoid present in apple peels, is also associated with a decreased risk in type II diabetes.

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Apples promote healthy digestion and microbiome.

Apples are a high-fiber fruit that support digestion and help keep you satisfied for longer. For the most fiber, eat your apples with the peel on: One medium apple with the skin on has about 4.8 grams of fiber, but if you peel it, that number dips to 2 grams.

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Beyond their excellent fiber content, apples are also rich in prebiotics, which feed your good gut bacteria and support a happy, diverse, and functional gut microbiome.

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Apples' antioxidants help regulate blood glucose.

Polyphenols are active compounds found in plant foods that have antioxidant activity. The polyphenols found in apples may help block the digestive enzyme needed for breaking starch into simple sugar and may improve the body's ability to utilize insulin more effectively. This could decrease blood sugar spikes after a meal.

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Apples boast anti-inflammatory properties.

The antioxidant properties of polyphenols found in apples also help prevent chronic inflammation and reduce the risk of heart disease.

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Apples contain natural sorbitol, which can help ease constipation.

Feeling backed-up? Apples, along with other fruits including prunes, pears, and apricots, contain the sugar alcohol sorbitol that promotes regularity and can even have a natural laxative effect. (Steer clear of foods with added sorbitol, however, which can cause diarrhea or stomach upset.)

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Apples are good for your lungs.

Several study findings have suggested that regular apple consumption in adults is linked to reduced risk of lung cancer, chronic obstructive pulmonary disease (COPD), and asthma. One study from the Johns Hopkins Bloomberg School of Public Health, which looked at the lung health of former smokers, found that subjects whose diet was high in apples and tomatoes saw a slower decline in lung function.

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