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Calories: 95
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Carbohydrates: 25g
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Fiber: 4g
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Vitamin C: 14% of RDI
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Potassium: 6% of RDI
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Vitamin K: 5% of RDI
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Other nutrients: 2–4% RDI of manganese, copper, and vitamins A, E, B1, B2, B6
Tip: Leave the skin on! Half of the fiber and most polyphenols are in the skin.
🌿 2. Polyphenols in Apples
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Apples are rich in polyphenols, plant compounds that support health.
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Nutrition labels often don’t list polyphenols, but they contribute to many benefits, including antioxidant and anti-inflammatory effects.
❤️ 3. Apples & Stroke Risk
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A 2000 study over 28 years with 9,208 people found that high apple consumption reduced the risk of thrombotic stroke.
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Fiber and nutrients in apples appear to lower the risk of cardiovascular disease, coronary heart disease, and stroke.
🩺 4. Apples & Cholesterol
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A 2013 study found raw apples reduce LDL (“bad”) cholesterol in healthy people.
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Clear apple juice did not have the same effect — the fiber in apples is the key.
✅ Key Takeaways
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Eat the whole apple with skin for maximum fiber and polyphenols.
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Regular apple consumption may support heart health, reduce cholesterol, and lower stroke risk.
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Fiber is a major factor in apples’ health benefits.
