More than 2,500 varieties of apples are grown in the United States, from spicy-sweet Fuji apples to tart Granny Smith apples. Because so many different varieties are grown, you can find fresh apples available year-round, making apples one of the most reliable fruit choices. Their availability and variety make them appealing fruits for many people, and the nutrition information on apples suggests they are also healthy fruits.
The Basics
One medium-size apple---about 154 grams---has 80 calories, according to the Centers for Disease Control and Prevention (CDC). A medium-size apple has no fat and no sodium, but it does contain 22 grams of carbohydrates, including 5 grams of dietary fiber---about 18 percent of your daily recommended fiber intake. A medium-size apple will also give you about 2 percent of your daily vitamin A needs, 8 percent of your daily vitamin C needs and 2 percent of your daily iron needs.
Significance
Because apples are fat-free and low in calories, they're a good choice for people who are watching their weight. Apples are a good source of both soluble and insoluble fiber, which many Americans don't get enough of in their diets, according to the University of Illinois Extension Office. Soluble fiber plays a role in reducing heart disease risk by preventing cholesterol build-up in blood vessels, while insoluble fiber aids in effective digestion.
Benefits
Apples contain significant amounts of flavonoids, phytochemicals found in plants that help protect cells from damage, reducing your risk for heart disease, cancer and other serious health problems. Quercetin, one of the flavonoids found in apples, may reduce your risk for stomach, prostate, ovarian and breast cancers, according to the North Carolina State University Cooperative Extension Office's department of Agriculture and Food.
Considerations
To get the maximum health benefits from apples, eat them unpeeled. Many of the nutrients in apples, including most of their vitamin C, is right beneath the apple's skin, so peeling your apple may reduce its beneficial impact.
Expert Insight
The CDC recommends that a 30-year-old woman who gets less than 30 minutes of exercise a day should eat 1.5 cups of fruit each day. A medium-size apple is equal to about 1.5 cups of fruit.
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