Apples are a popular fruit which are packed with nutrients, such as antioxidants. There are numerous different varieties available, including Granny Smith, Gala and Golden Delicious. Apples also vary in colour, with green, red and yellow varieties.

Immune support

Apples are a source of vitamin C, which is beneficial for the immune system. One apple contains approximately 10 percent of the recommended daily allowance of vitamin C, but the amount can vary depending on the type of apple. Much of the vitamin C contained in apples is in the skin, so it is best not to peel them.

Red apples contain quercetin, an antioxidant that can boost the immune system.

Bone health

Apples contain nutrients that can help to maintain healthy bones. Phloridzin, a flavonoid which is only found in apples, may be able to increase bone density and provide protection from osteoporosis. They also contain boron, which can help to strengthen bones.

Lowering cholesterol

Regular consumption of apples may help to lower the levels of LDL, the bad cholesterol. It is thought that those who eat two apples per day may be able to lower their cholesterol by approximately 15 percent.

Cancer prevention

Apples contain various nutrients that can help to provide protection against certain types of cancer. Studies have shown that the antioxidants and flavonoids found in apples have cancer fighting properties.

Digestive health

As apples contain fibre, consumption can help to relieve various digestive issues. A high intake of fibre can help to neutralise the symptoms of irritable bowel, such as constipation and bloating. As fibre can help to prevent constipation, regular consumption may also assist in preventing haemorrhoids.

Weight loss

Consumption of apples may help those who are trying to lose weight, as the fibre contained in apples can provide a feeling of fullness. Apples are also free from fat, cholesterol and sodium, while being fairly low in calories.

Diabetes prevention

Eating apples regularly may help to reduce the risk of diabetes. The antioxidants can remove the free radicals which may cause diabetes, as well as controlling blood sugar levels due to their pectin content.

Brain boosting

The boron found in apples can help to stimulate brain cells, so apples can be a good brain boosting snack. The quercetin which apples contain can help to protect the brain cells from free radicals.

Ways to eat apples

Apples are easy to add to your diet as they can be enjoyed without any preparation. They are also available in numerous varieties with different flavours and textures. A lot of the nutrients found in apples are contained in the skin, so they are best eaten whole rather than peeled.

Apples can also be sliced and added to fruit salads or cereal, or used to make sauces, jams and chutneys.

They are a popular ingredient to use in desserts, with dishes including crumbles, pies and tarts. Apples are sometimes added to meat dishes, particularly pork.

Whether you simply want to eat an apple a day or start using apples in your recipes, there are many ways to add apples to your diet.