An apple a day keeps the doctor away—but only if you eat it right
It turns out the old saying about apples isn’t just folklore. Apples are one of nature’s healthiest snacks, packed with vitamins, fiber, and powerful antioxidants. Yet, researchers say there are tricks to maximizing their health benefits, and simply biting into one each day isn’t always enough.
The peel is key
Always leave the skin on; the best way to enjoy an apple might surprise you. According to a study from Cornell University, apple peels contain substantial amounts of antioxidants like quercetin, which fight inflammation and support heart health. Removing the peel can cost about half the apple’s antioxidants and dietary fiber.
Researchers at Oxford University found that the fiber in apple peels promotes the growth of beneficial gut bacteria, enhancing nutrient absorption during digestion. Organic apples are a reliable alternative to ensure safe eating if pesticides worry you.
Skip the heat—eat apples raw
Cooking apples might make a tasty pie, but won’t deliver the same nutritional punch. According to a University of Guelph study, heating apples above 212°F (100°C) can destroy over 30% of their vitamin C. Added sugar in baked goods or jams slows nutrient absorption, reducing apples’ health advantages. For the highest nutritional value, raw apples are best.
Timing matters
When you eat apples, it can also affect their health benefits. Eating an apple on an empty stomach first thing in the morning allows your digestive enzymes and stomach acids to work most efficiently. Research from the University of Tokyo found that people who consumed apples before breakfast absorbed dietary fiber and polyphenols about 20% more effectively.
Conversely, eating apples immediately after a large meal can slow digestion and hinder nutrient absorption, especially after eating fatty foods.
Whole apples beat apple juice
Turning apples into juice might seem convenient, but Harvard University researchers caution against this approach. Grinding apples into juice destroys much of their dietary fiber, leading to rapid digestion and spikes in blood sugar. Eating whole apples encourages slower digestion and maintains steadier blood glucose levels, while chewing stimulates saliva and improves nutrient breakdown.
Pair apples with nuts—not butter
What you eat with apples matters too. Combining apples with healthy fats like nuts can actually boost nutrient absorption. A study from Wageningen University in the Netherlands revealed that people who ate apples alongside almonds absorbed 15% more polyphenols.
However, saturated fats such as butter and mayonnaise can trigger inflammation and impede digestion. Stick to unsaturated fats, such as almonds or walnuts, to get the most from your apple snack.
Not all apples are created equal
Your choice of apple variety also makes a difference. According to a University of Reading study, tart green apples have around 10% more polyphenols than their sweeter red counterparts. If maximizing antioxidant intake is your goal, sour green apples might be your best bet.
Store apples cold to protect nutrients
Proper storage can significantly extend apples’ nutritional shelf life. According to the USDA, apples stored at room temperature lose about 20% of their vitamin C within a month. Keeping apples refrigerated at around 39°F (4°C) preserves their nutrients for up to three months, making the fridge your apple’s best friend.
Slow down and chew thoroughly
The way you eat apples also matters. Chewing them slowly breaks down their cellular structure, helping digestive enzymes access nutrients more efficiently. Research from the University of Sydney found that individuals who chewed each bite at least 15 times absorbed about 12% more dietary fiber than those who chewed fewer than 10 times.
Moderation is key
Finally, remember moderation. While apples are healthy, consuming too many can have downsides. Overloading on apples, which contain fructose, may strain your liver and disrupt blood sugar regulation. Researchers at the University of Toronto suggest limiting apple intake to one or two per day to maintain optimal health.
The bottom line is to get the most nutritional benefit, choose a raw apple with the skin, pair it with some almonds or walnuts, eat it on an empty stomach, and chew it.
Most Commented