Broccoli - Benefits

Broccoli is a green vegetable that vaguely resembles a miniature tree. It belongs to the plant species known as Brassica oleracea.

It’s closely related to cabbage, Brussels sprouts, kale and cauliflower — all edible plants collectively referred to as cruciferous vegetables.

There are three main varieties of broccoli:

Calabrese broccoli

Sprouting broccoli

Purple cauliflower — despite its name a type of broccoli

Broccoli is a nutritional powerhouse full of vitamins, minerals, fiber and antioxidants.

Here are the top 14 health benefits of broccoli.

1. Packed With Vitamins, Minerals and Bioactive Compounds

One of broccoli’s biggest advantages is its nutrient content. It’s loaded with a wide array of vitamins, minerals, fiber and other bioactive compounds.

One cup (91 grams) of raw broccoli packs (1):

Carbs: 6 grams

Protein: 2.6 gram

Fat: 0.3 grams

Fiber: 2.4 grams

Vitamin C: 135% of the RDI

Vitamin A: 11% of the RDI

Vitamin K: 116% of the RDI

Vitamin B9 (Folate): 14% of the RDI

Potassium: 8% of the RDI

Phosphorus: 6% of the RDI

Selenium: 3% of the RDI

Broccoli can be eaten cooked or raw — both are perfectly healthy but provide different nutrient profiles.

Different cooking methods, such as boiling, microwaving, stir-frying and steaming, alter the vegetable’s nutrient composition, particularly reducing vitamin C, as well as soluble protein and sugar. Steaming appears to have the fewest negative effects (2Trusted Source).

Still, raw or cooked, broccoli is an excellent source of vitamin C. Just half a cup (78 grams) of cooked broccoli provides 84% of the reference daily intake (RDI) — more than one-half orange can offer (3, 4).

Broccoli is a rich source of multiple vitamins, minerals and fiber. Different cooking methods may affect the vegetable’s nutrient composition, but broccoli is a healthy addition to your diet whether cooked or raw.

2. Contains Potent Antioxidants That Offer Health-Protective Effects

The antioxidant content of broccoli may be one of its main boons for human health (5Trusted Source).

Antioxidants are molecules that inhibit or neutralize cell damage caused by free radicals. This can lead to reduced inflammation and an overall health-protective effect.

Broccoli has high levels of glucoraphanin, a compound that is converted into a potent antioxidant called sulforaphane during digestion (6).

Test-tube and animal studies indicate that sulforaphane may offer multiple health benefits, including reduced blood sugar, cholesterol levels, oxidative stress and chronic disease development. However, more research is needed to understand its role in humans (7Trusted Source).

Broccoli also contains measurable amounts of the antioxidants lutein and zeaxanthin, which may prevent oxidative stress and cellular damage in your eyes (8Trusted Source).

Broccoli contains multiple potent antioxidants that may support healthy cells and tissues throughout your body.

3. Bioactive Compounds May Contribute to Reduced Inflammation

Broccoli contains various bioactive compounds that have been shown to reduce inflammation in your body’s tissues.

It’s theorized that multiple compounds work synergistically to support this effect, though some seem to work individually as well (5Trusted Source).

Kaempferol, a flavonoid in broccoli, demonstrates strong anti-inflammatory capacity in both animal and test-tube studies (9Trusted Source, 10Trusted Source).

A small human study in tobacco smokers also revealed that eating broccoli led to a significant reduction in markers of inflammation (11Trusted Source).

While these results are promising, more research is needed to better understand how broccoli consumption affects inflammation in humans.

Broccoli contains several bioactive compounds that demonstrate an anti-inflammatory effect in animal and test-tube studies. However, more human research is needed.

4. May Protect Against Certain Types of Cancer

Cruciferous vegetables, such as broccoli, contain various bioactive compounds that may reduce cell damage caused by certain chronic diseases (12Trusted Source).

Multiple small studies have shown that eating cruciferous vegetables may protect against certain types of cancer, namely:

Breast (13Trusted Source)

Prostate (14Trusted Source)

Gastric/stomach (15Trusted Source)

Colorectal (16Trusted Source)

Renal/kidney (17Trusted Source)

Bladder (18Trusted Source)

Though this data is encouraging, it isn’t strong enough to make definitive health claims regarding broccoli’s role in cancer treatment or prevention.

Ultimately, more human research is needed to determine the relationship between cruciferous vegetables and cancer prevention.

Multiple studies have shown that cruciferous vegetables, such as broccoli, may have a cancer-preventative effect, though more research is needed.

5. Antioxidants and Fiber May Aid Blood Sugar Control

Eating broccoli may support better blood sugar control in people with diabetes. Although the exact mechanism is unknown, it may be related to broccoli’s antioxidant content (19Trusted Source).

One human study showed significantly decreased insulin resistance in people with type 2 diabetes who consumed broccoli sprouts daily for one month (19Trusted Source).

Interestingly, an animal study revealed decreased blood sugar in addition to reduced pancreatic cell damage in diabetic rats fed broccoli extract (20Trusted Source).

Broccoli is also a good source of fiber. Some research indicates that higher intake of dietary fiber is associated with lower blood sugar and improved diabetic control (21Trusted Source, 22Trusted Source).

Eating broccoli may lower blood sugar and improve diabetic control. This is likely related to its antioxidant and fiber content.

6. May Support Heart Health in a Variety of Ways

Several studies indicate that broccoli may support heart health in a variety of ways.

Elevated “bad” LDL cholesterol and triglyceride levels are known to be major risk factors for heart disease. Broccoli may play a role in improving these markers.

One study noticed significantly reduced triglycerides and “bad” LDL cholesterol, as well as increased “good” HDL cholesterol levels in people who were treated with a powdered broccoli sprout supplement (23Trusted Source).

Some research also supports the notion that specific antioxidants in broccoli may reduce your overall risk of heart attack (7Trusted Source).

A study in mice fed broccoli sprouts revealed a potentially protective effect against cell death and oxidative stress in heart tissue following a cardiac arrest (24Trusted Source).

Additionally, higher intake of fiber-rich foods like broccoli is associated with a reduced risk of heart disease (25Trusted Source).

Research indicates that broccoli may help reduce various heart disease risk factors and prevent heart tissue damage.

7. Promotes Healthy Digestion and Reduced Constipation

Broccoli is rich in fiber and antioxidants — both of which may support healthy bowel function and digestive health.

Bowel regularity and a strong community of healthy bacteria within your colon are two vital components to digestive health. Eating fiber- and antioxidant-rich foods like broccoli may play a role in maintaining healthy gut function (26Trusted Source, 27Trusted Source, 28Trusted Source).

A study in mice on a broccoli diet found reduced levels of inflammation in the colon, as well as favorable changes in gut bacteria (29Trusted Source).

A recent human study indicated that people who ate broccoli were able to defecate more easily than individuals in the control group (30Trusted Source).

Though these results are promising, more human research is needed to better understand how broccoli affects digestive health.

Eating broccoli may support bowel regularity and healthy gut bacteria, though more research is needed.

8. May Slow Mental Decline and Support Healthy Brain Function

Some of the nutrients and bioactive compounds in broccoli may slow mental decline and support healthy brain and nervous tissue function.

A study in 960 older adults revealed that one serving per day of dark green vegetables, such as broccoli, may help resist mental decline associated with aging (31Trusted Source).

Additionally, an animal study showed that mice treated with kaempferol — a compound in broccoli — had lowered incidence of brain injury and reduced inflammation of neural tissue following a stroke-like event (32Trusted Source).

Sulforaphane is another potent bioactive compound present in broccoli with the potential to support brain function after an event of reduced oxygenation to the brain.

In some studies, mice treated with sulforaphane showed significant brain tissue recovery and reduced neural inflammation following brain injury or toxic exposure (33Trusted Source, 34Trusted Source, 35Trusted Source).

Most current research evaluating the effect of bioactive compounds found in broccoli on brain health are restricted to animal studies. More research is needed to determine how these compounds support neurological function in humans.

Multiple animal studies show that specific bioactive compounds in broccoli may have a protective effect on brain tissue. However, more research is needed to establish this relationship in humans.

9. May Help Slow the Aging Process

The process of aging is largely attributed to oxidative stress and reduced metabolic function over the course of your lifespan (36).

Though aging is an unavoidable natural process, diet quality is thought to be a major player in determining genetic expression and development of age-related diseases (37Trusted Source).

Research shows that sulforaphane, a key bioactive compound in broccoli, may have the capacity to slow the biochemical process of aging by increasing the expression of antioxidant genes (37Trusted Source).

Still, more human research is needed to determine a cause-and-effect relationship between dietary intake of broccoli and its effect on the aging process.

Sulforaphane, a compound found in broccoli, may be able to slow the aging process. More human research is needed to better understand this function.

10. Vitamin C Content Supports a Healthy Immune System

The human immune system is complex and requires a multitude of nutrients to function properly.

Vitamin C is arguably the most essential nutrient for immune function — and broccoli is loaded with it.

Research indicates that vitamin C plays a role in both the prevention and treatment of various illnesses. A daily intake of 100–200 mg of vitamin C seems to be sufficient to prevent certain infections (38Trusted Source).

Typically, vitamin C is associated with oranges or strawberries, but broccoli definitely deserves credit — a half-cup (78-gram) serving of cooked broccoli boasts 84% of the RDI for this vitamin (3).

Broccoli provides an excellent source of vitamin C, a nutrient known to support healthy immune response.

11. May Support Dental and Oral Health

Broccoli contains a wide array of nutrients, some of which are known to support oral health and prevent dental diseases.

Broccoli is a good source of vitamin C and calcium, two nutrients associated with a decreased risk of periodontal disease. Kaempferol, a flavonoid found in broccoli, may also play a role in preventing periodontitis (39, 40Trusted Source).

Additional research indicates that the sulforaphane found in broccoli may reduce your risk of oral cancers (41Trusted Source).

Some sources claim that eating raw broccoli can help manually remove plaque and whiten your teeth. However, no rigorous scientific data exists to support this.

Ultimately, more human research is needed to better understand broccoli’s role in maintaining a healthy mouth.

Certain nutrients found in broccoli are associated with a decreased risk of certain dental and oral diseases.

12. May Promote Healthy Bones and Joints

Many of the nutrients found in broccoli are known to support healthy bones and may prevent bone-related disorders.

Broccoli is a good source of vitamin K and calcium, two vital nutrients for maintaining strong, healthy bones (42Trusted Source, 43Trusted Source, 44Trusted Source).

It also contains phosphorus, zinc and vitamins A and C, which are necessary for healthy bones as well (45).

A test-tube study indicates that the sulforaphane found in broccoli may aid in preventing osteoarthritis. However, more research is needed to draw any definitive conclusions on its role in humans (46Trusted Source).

Many of the nutrients in broccoli — including calcium, vitamin K and phosphorus — are necessary for maintaining healthy bones. Additionally, early research indicates that certain antioxidants in broccoli may prevent some joint disorders.

13. Nutrient Content May Support a Healthy Pregnancy

Your body requires a multitude of vitamins, minerals and protein during pregnancy to support both baby and mother.

Broccoli is a good source of B vitamins — namely B9, also known as folate.

Folate is an essential nutrient for the development of the fetal brain and spinal cord. Regular consumption of folate-rich foods like broccoli can help ensure healthy pregnancy outcomes.

Additionally, some animal studies indicate that broccoli eaten by the mother may support healthier cognitive development of the newborn (47Trusted Source, 48Trusted Source).

More research is needed to better understand how broccoli and its bioactive compounds may support healthier pregnancy outcomes.

Broccoli contains nutrients vital for certain aspects of fetal development. Folate is particularly important in this regard. However, more research is necessary to study this topic further.

14. May Protect Your Skin From Sun Damage

Skin cancer is on the rise due in part to a damaged ozone layer and increased exposure to ultraviolet (UV) rays (49Trusted Source).

Research indicates that bioactive compounds in broccoli may protect against UV radiation damage which leads to skin cancer.

In some animal studies, treatment with broccoli extract resulted in significantly reduced tumor growth and prevalence in mice with UV radiation-induced skin cancer (49Trusted Source, 50Trusted Source, 51Trusted Source).

Small human studies have achieved similar results, revealing a significant protective effect of broccoli extract against skin damage and cancer development after sun exposure (49Trusted Source).

Ultimately, more research is needed to understand how broccoli and its bioactive components may protect skin from sun damage.

Small animal and human studies showed significantly reduced tumor growth when broccoli extract was used as a protective therapy against UV radiation.

The Bottom Line

Broccoli is a nutrient-rich vegetable that may enhance your health in a variety of ways, such as by reducing inflammation, improving blood sugar control, boosting immunity and promoting heart health.

However, keep in mind that good health doesn’t come from any single food. Broccoli is merely one of numerous healthy foods that can contribute to optimal health.

Including this nutritious vegetable in your healthy, balanced diet may help you achieve your health goals more easily.

Celery - Benefits

At just 10 calories a stalk, celery’s claim to fame may be that it’s long been considered a low-calorie “diet food.”

But crispy, crunchy celery actually has a number of health benefits that may surprise you. Here are five reasons you should consider adding celery to your diet, plus a few recipes to make it easy.
1. Celery is a great source of important antioxidants.
Antioxidants protect cells, blood vessels, and organs from oxidative damage.
Celery contains vitamin C, beta carotene, and flavonoids, but there are at least 12 additional kinds of antioxidant nutrients found in a single stalk. It’s also a wonderful source of phytonutrients, which have been shown to reduce instances of inflammation in the digestive tract, cells, blood vessels, and organs.
2. Celery reduces inflammation.
Chronic inflammation has been linked to many illnesses, including arthritis and osteoporosis. Celery and celery seeds have approximately 25 anti-inflammatory compounds that can offer protection against inflammation in the body.
3. Celery supports digestion.
While its antioxidant and anti-inflammatory nutrients offer protection to the entire digestive tract, celery may offer special benefits to the stomach.
Pectin-based polysaccharides in celery, including a compound known as apiuman, have been shown to decrease instances of stomach ulcers, improve the lining of the stomach, and modulate stomach secretions in animal studies.
And then there’s the high water content of celery — almost 95 percent — plus generous amounts of soluble and insoluble fiber. All of those support a healthy digestive tract and keep you regular. One cup of celery sticks has 5 grams of dietary fiber.
4. Celery is rich in vitamins and minerals with a low glycemic index.
You’ll enjoy vitamins A, K, and C, plus minerals like potassium and folate when you eat celery. It’s also low in sodium. Plus, it’s low on the glycemic index, meaning it has a slow, steady effect on your blood sugar.
5. Celery has an alkalizing effect.
With minerals like magnesium, iron, and sodium, celery can have a neutralizing effect on acidic foods — not to mention the fact that these minerals are necessary for essential bodily functions.
Tips for Buying and Storing Celery
Sturdy stalks. Look for celery that has sturdy, upright stalks. They should snap easily when you pull them, not bend.
Crisp leaves. Leaves should be crisp and fresh, ranging in color from pale to bright green. Avoid celery with yellow or brown patches.
Wait to chop. Chop celery just before cooking or serving to maintain nutrients. Even celery that has been chopped and stored for just a few hours will lose nutrients.
Steam it. Steamed celery will retain flavor and almost all of its nutrients.
Eat in five to seven days. Eat fresh celery within five to seven days to enjoy its maximum nutritional benefits.
Eat the leaves. Don’t discard the leaves — that’s where celery has the most calcium, potassium, and vitamin C. But because they don’t store well, consume celery leaves within a day or two of purchase.
In addition to its many health benefits, celery is a versatile veggie. You can eat it raw or cooked, and it makes a great addition to smoothies, stir-fries, soups, and juices. Celery can also be steamed or baked.
Celery Recipes
Enjoy the healthy benefits of celery by trying these recipes.
Cream of Celery Soup
Smooth and flavorful, this soup comes together quickly.
1/4 cup butter
1 small yellow onion, finely chopped
2 cups celery, finely chopped
1 large garlic clove, minced
1/3 cup flour
1 1/2 cup chicken stock
1 1/2 cup whole milk
1 tsp salt
1/2 tsp sugar
1/8 tsp freshly ground black pepper
Melt butter over medium-high heat in a heavy-bottomed pot. Cook onions, celery, and garlic until translucent, about five to seven minutes. Add flour and cook one minute.
Add chicken stock and milk, stirring until smooth. Increase heat, bringing mixture to a simmer. Reduce heat to medium, adding remaining ingredients, and simmer uncovered for about 15 minutes.
Add salt to taste.
Celery Salad with Horseradish and Celery Root
Simple but artful, this recipe brings interesting textures and flavors to the standard salad.
1 medium celery root
10 celery stalks, thinly sliced
1/2 cup celery leaves
1 shallot, thinly sliced into rings
1 tbsp lemon zest
1 tbsp prepared horseradish
1/2 cup olive oil
3 tbsp fresh lemon juice
1 cup flat-leaf parsley, packed
salt
fresh ground black pepper
Peel and halve celery root, then use a mandolin to thinly slice one half. Cut the other half into matchsticks. Combine celery root with celery stalks, shallot, lemon zest, and horseradish.
Season with salt and pepper, then toss to combine. Allow to rest for about 10 minutes. Meanwhile, whisk oil and lemon juice. Season with salt and pepper.
Drizzle over vegetables, then top with celery leaves and parley, tossing to combine.
Ants on a Log
This recipe puts a twist on the after-school staple. Keep it classic by substituting peanut butter and raisins.
3 tbsp cream cheese
2 celery stalks, trimmed
1/4 cup assorted dried fruit
Spread cream cheese into the hollow side of each celery stalk and then sprinkle with dried fruit.

Carbonated Water - Benefits

Carbonated water is a refreshing beverage and good alternative to sugary soft drinks.

However, some people are concerned that it may be bad for your health.
This article takes a detailed look at the health effects of carbonated water.
 What is carbonated water?
Carbonated water is water that has been infused with carbon dioxide gas under pressure.
This produces a bubbly drink that's also known as sparkling water, club soda, soda water, seltzer water, and fizzy water.
Apart from seltzer water, carbonated waters usually have salt added to improve their taste. Sometimes small amounts of other minerals are included.
Natural sparkling mineral waters, such as Perrier and San Pellegrino, are different.
These waters are captured from a mineral spring and tend to contain minerals and sulfur compounds. They are often carbonated as well.
Tonic water is a form of carbonated water that contains a bitter compound called quinine, along with sugar or high-fructose corn syrup.
Carbonated water combines water and carbon dioxide under pressure. Sodium and other minerals are often added.
Carbonated water is acidic
Carbon dioxide and water react chemically to produce carbonic acid, a weak acid that's been shown to stimulate the same nerve receptors in your mouth as mustard.
This triggers a burning, prickly sensation that can be both irritating and enjoyable (1Trusted Source, 2Trusted Source).
The pH of carbonated water is 3–4, which means it's slightly acidic.
However, drinking an acidic beverage like carbonated water does not make your body more acidic.
Your kidneys and lungs remove excess carbon dioxide. This keeps your blood at a slightly alkaline pH of 7.35–7.45 regardless of what you eat or drink.
Carbonated water is acidic, but your body should maintain a stable, slightly alkaline pH no matter what you consume.
 Does it affect dental health?
One of the biggest concerns about sparkling water is its effect on teeth, as your enamel is directly exposed to acid.
There is very little research on this topic, but one study found that sparkling mineral water damaged enamel only slightly more than still water. Furthermore, mineral water was 100 times less damaging than a sugary soft drink (3Trusted Source).
In one study, carbonated beverages showed strong potential to destroy enamel — but only if they contained sugar.
In fact, a non-carbonated sweet beverage (Gatorade) was more harmful than a carbonated sugar-free drink (Diet Coke) (4Trusted Source).
Another study placed samples of tooth enamel in various beverages for up to 24 hours. The sugar-sweetened carbonated and non-carbonated beverages resulted in significantly greater enamel loss than their diet counterparts (5Trusted Source).
A review of several studies found that the combination of sugar and carbonation may lead to severe dental decay (6Trusted Source).
However, plain sparkling water appears to pose little risk to dental health. Only the sugary types are harmful (7Trusted Source).
If you're concerned about dental health, try drinking sparkling water with a meal or rinsing your mouth with plain water after drinking it.
Sugar-sweetened carbonated beverages can erode tooth enamel, but plain carbonated water appears relatively harmless.
Does it affect digestion?
Carbonated water may benefit your digestive health in several ways.
Can improve swallowing ability
Studies suggest that sparkling water may improve swallowing ability in both young and older adults (8Trusted Source, 9Trusted Source, 10Trusted Source).
In one study, 16 healthy people were asked to repeatedly swallow different liquids. Carbonated water showed the strongest ability to stimulate the nerves responsible for swallowing (9Trusted Source).
Another study showed that the combination of cold temperature and carbonation strengthened these beneficial effects (10Trusted Source).
In a study in 72 people who felt a persistent need to clear their throats, drinking ice-cold carbonated water led to improvements in 63% of participants. Those with the most frequent, severe symptoms experienced the greatest relief (11Trusted Source).
May increase feelings of fullness
Carbonated water may also extend feelings of fullness after meals to a greater extent than plain water.
Sparkling water may help food remain in your stomach longer, which can trigger a greater sensation of fullness (12Trusted Source).
In a controlled study in 19 healthy young women, fullness scores were higher after the participants drank 8 ounces (250 ml) of soda water, compared with after drinking still water (13Trusted Source).
However, larger studies are needed to confirm these results.
May help relieve constipation
People who experience constipation may find that drinking sparkling water helps relieve their symptoms.
In a 2-week study in 40 older individuals who had experienced a stroke, average bowel movement frequency nearly doubled in the group that drank carbonated water, compared with the group that drank tap water.
What’s more, participants reported a 58% decrease in constipation symptoms (14Trusted Source).
There’s also evidence that sparkling water may improve other symptoms of indigestion, including stomach pain.
One controlled study examined 21 people with chronic digestive issues. After 15 days, those who drank carbonated water experienced significant improvements in digestive symptoms, constipation, and gallbladder emptying (15Trusted Source).
Carbonated water has benefits for digestion. It may improve swallowing, increase feelings of fullness, and reduce constipation.
Does carbonated water affect bone health?
Many people believe that carbonated beverages are bad for bones because of their high acid content. However, research suggests the carbonation isn't to blame.
A large observational study in over 2,500 people found that cola was the only beverage associated with significantly lower bone mineral density. Carbonated water appeared to have no effect on bone health (16Trusted Source).
Unlike carbonated water and clear soda, cola drinks contain a lot of phosphorus.
The researchers proposed that the cola drinkers may have been consuming too much phosphorus and insufficient calcium, providing a potential risk factor for bone loss.
In another study, teen girls who consumed carbonated drinks were found to have lower bone mineral density. This was attributed to beverages that replaced milk in their diet, resulting in inadequate calcium intake (17Trusted Source).
In a controlled study in 18 postmenopausal women, drinking 34 ounces (1 liter) of sodium-rich sparkling water daily for 8 weeks led to better calcium retention than drinking plain mineral water (18Trusted Source).
Additionally, no negative effects on bone health were observed in the sparkling water group.
Animal research suggests carbonated water may even improve bone health.
Supplementing hens’ diets with carbonated water for 6 weeks led to increased leg bone strength compared with tap water (19Trusted Source).
Drinking carbonated cola drinks may harm bone health, but plain sparkling water appears to have a neutral or positive effect.
Does it affect heart health?
Research suggests carbonated water may improve heart health, although the evidence is very limited.
One study in 18 postmenopausal women showed that drinking sodium-rich carbonated water decreased LDL (bad) cholesterol, inflammatory markers, and blood sugar.
What's more, they also experienced an increase in HDL (good) cholesterol (20Trusted Source).
Additionally, the estimated risk of developing heart disease within 10 years was 35% lower among those drinking carbonated water than those drinking the control water.
However, since this was only one small study, significantly more research is needed before any conclusions can be reached.
Carbonated water may have beneficial effects on your cholesterol, inflammation, and blood sugar levels, potentially reducing your risk of heart disease. However, more studies are necessary.
No evidence suggests that carbonated or sparkling water is bad for you.
It’s not that harmful to dental health, and it seems to have no effect on bone health.
Interestingly, a carbonated drink may even enhance digestion by improving swallowing ability and reducing constipation.
It's also a calorie-free beverage that causes a pleasurable bubbly sensation. Many people prefer it over still water.
There's no reason to give up this beverage if you enjoy it. In fact, it may even improve your overall health.

Apple - Health Benefits

Apples are one of the most popular fruits — and for good reason.

They're an exceptionally healthy fruit with many research-backed benefits.
Here are 10 impressive health benefits of apples.
 1. Apples Are Nutritious
A medium apple — with a diameter of about 3 inches (7.6 centimeters) — equals 1.5 cups of fruit. Two cups of fruit daily are recommended on a 2,000-calorie diet.
One medium apple — 6.4 ounces or 182 grams — offers the following nutrients (1Trusted Source):
    Calories: 95
    Carbs: 25 grams
    Fiber: 4 grams
    Vitamin C: 14% of the Reference Daily Intake (RDI)
    Potassium: 6% of the RDI
    Vitamin K: 5% of the RDI
What’s more, the same serving provides 2–4% of the RDI for manganese, copper, and the vitamins A, E, B1, B2, and B6.
Apples are also a rich source of polyphenols. While nutrition labels don't list these plant compounds, they’re likely responsible for many of the health benefits.
To get the most out of apples, leave the skin on — it contains half of the fiber and many of the polyphenols.
Apples are a good source of fiber and vitamin C. They also contain polyphenols, which may have numerous health benefits.
2. Apples May Be Good for Weight Loss
Apples are high in fiber and water — two qualities that make them filling.
In one study, people who ate apple slices before a meal felt fuller than those who consumed applesauce, apple juice, or no apple products (2Trusted Source).
In the same study, those who started their meal with apple slices also ate an average of 200 fewer calories than those who didn't (2Trusted Source).
In another 10-week study in 50 overweight women, participants who ate apples lost an average of 2 pounds (1 kg) and ate fewer calories overall, compared to those who ate oat cookies with a similar calorie and fiber content (3Trusted Source).
Researchers think that apples are more filling because they’re less energy-dense, yet still deliver fiber and volume.
Furthermore, some natural compounds in them may promote weight loss.
A study in obese mice found that those given a supplement of ground apples and apple juice concentrate lost more weight and had lower levels of "bad" LDL cholesterol, triglycerides, and total cholesterol than the control group (4Trusted Source).
Apples may aid weight loss in several ways. They're also particularly filling due to their high fiber content.
3. Apples May Be Good for Your Heart
Apples have been linked to a lower risk of heart disease (5Trusted Source).
One reason may be that apples contain soluble fiber — the kind that can help lower your blood cholesterol levels.
They also contain polyphenols, which have antioxidant effects. Many of these are concentrated in the peel.
One of these polyphenols is the flavonoid epicatechin, which may lower blood pressure.
An analysis of studies found that high intakes of flavonoids were linked to a 20% lower risk of stroke (6Trusted Source).
Flavonoids can help prevent heart disease by lowering blood pressure, reducing “bad” LDL oxidation, and acting as antioxidants (7Trusted Source).
Another study comparing the effects of eating an apple a day to taking statins — a class of drugs known to lower cholesterol — concluded that apples would be almost as effective at reducing death from heart disease as the drugs (8Trusted Source).
However, since this was not a controlled trial, findings must be taken with a grain of salt.
Another study linked consuming white-fleshed fruits and vegetables, such as apples and pears, to a reduced risk of stroke. For every 25 grams — about 1/5 cup of apple slices — consumed, the risk of stroke decreased by 9% (9Trusted Source).
Apples promote heart health in several ways. They're high in soluble fiber, which helps lower cholesterol. They also have polyphenols, which are linked to lower blood pressure and stroke risk.
4. They're Linked to a Lower Risk of Diabetes
Several studies have linked eating apples to a lower risk of type 2 diabetes (10Trusted Source).
In one large study, eating an apple a day was linked to a 28% lower risk of type 2 diabetes, compared to not eating any apples. Even eating just a few apples per week had a similarly protective effect (11Trusted Source).
It's possible that the polyphenols in apples help prevent tissue damage to beta cells in your pancreas. Beta cells produce insulin in your body and are often damaged in people with type 2 diabetes.
Eating apples is linked to a lower risk of type 2 diabetes. This is possibly due to their polyphenol antioxidant content.
 5. They May Have Prebiotic Effects and Promote Good Gut Bacteria
Apples contain pectin, a type of fiber that acts as a prebiotic. This means it feeds the good bacteria in your gut.
Your small intestine doesn't absorb fiber during digestion. Instead, it goes to your colon, where it can promote the growth of good bacteria. It also turns into other helpful compounds that circulate back through your body (5Trusted Source).
New research suggests that this may be the reason behind some of the protective effects of apples against obesity, type 2 diabetes, and heart disease.
The type of fiber in apples feeds good bacteria and may be the reason they protect against obesity, heart disease, and type 2 diabetes.
6. Substances in Apples May Help Prevent Cancer
Test-tube studies have shown a link between plant compounds in apples and a lower risk of cancer (11Trusted Source).
Additionally, one study in women reported that eating apples was linked to lower rates of death from cancer (12Trusted Source).
Scientists believe that their antioxidant and anti-inflammatory effects may be responsible for their potential cancer-preventive effects (13Trusted Source).
Apples have several naturally occurring compounds that may help fight cancer. Observational studies have linked them to a lower risk of cancer and death from cancer.
7. Apples Contain Compounds That Can Help Fight Asthma
Antioxidant-rich apples may help protect your lungs from oxidative damage.
A large study in more than 68,000 women found that those who ate the most apples had the lowest risk of asthma. Eating about 15% of a large apple per day was linked to a 10% lower risk of this condition (11Trusted Source).
Apple skin contains the flavonoid quercetin, which can help regulate the immune system and reduce inflammation. These are two ways in which it may affect asthma and allergic reactions (14Trusted Source).
Apples contain antioxidant and anti-inflammatory compounds that may help regulate immune responses and protect against asthma.
8. Apples May Be Good for Bone Health
Eating fruit is linked to higher bone density, which is a marker of bone health.
Researchers believe that the antioxidant and anti-inflammatory compounds in fruit may help promote bone density and strength.
Some studies show that apples, specifically, may positively affect bone health (15Trusted Source).
In one study, women ate a meal that either included fresh apples, peeled apples, applesauce, or no apple products. Those who ate apples lost less calcium from their bodies than the control group (11Trusted Source).
The antioxidant and anti-inflammatory compounds in apples may promote bone health. What’s more, eating fruit may help preserve bone mass as you age.
9. Apples May Protect Against Stomach Injury From NSAIDs
The class of painkillers known as nonsteroidal anti-inflammatory drugs (NSAIDs) can injure the lining of your stomach.
A study in test tubes and rats found that freeze-dried apple extract helped protect stomach cells from injury due to NSAIDs (11Trusted Source).
Two plant compounds in apples — chlorogenic acid and catechin — are thought to be particularly helpful (11Trusted Source).
However, research in humans is needed to confirm these results.
Apples contain compounds that may help protect your stomach lining from injury due to NSAID painkillers.
10. Apples May Help Protect Your Brain
Most research focuses on apple peel and flesh.
However, apple juice may have benefits for age-related mental decline.
In animal studies, juice concentrate reduced harmful reactive oxygen species (ROS) in brain tissue and minimized mental decline (16Trusted Source).
Apple juice may help preserve acetylcholine, a neurotransmitter that can decline with age. Low levels of acetylcholine are linked to Alzheimer's disease (11Trusted Source).
Similarly, researchers who fed elderly rats whole apples found that a marker of the rats' memory was restored to the level of younger rats (11Trusted Source).
That said, whole apples contain the same compounds as apple juice — and it is always a healthier choice to eat your fruit whole.
According to animal studies, apple juice may help prevent the decline of neurotransmitters that are involved in memory.
Apples are incredibly good for you, and eating them is linked to a lower risk of many major diseases, including diabetes and cancer.
What’s more, its soluble fiber content may promote weight loss and gut health.
A medium apple equals 1.5 cups of fruit — which is 3/4 of the 2-cup daily recommendation for fruit.
For the greatest benefits, eat the whole fruit — both skin and flesh.