Here are 10 facts about apples, including their nutritional benefits:

1. Apples are a great source of fiber. One medium-sized apple contains about 4 grams of fiber, which is about 14% of the recommended daily intake.
2. Apples are low in calories. One medium-sized apple contains about 95 calories, making them a great snack for those watching their calorie intake.
3. Apples contain antioxidants. Antioxidants are compounds that help protect your cells from damage caused by free radicals, which can lead to chronic diseases such as cancer and heart disease.
4. Apples are high in vitamin C. One medium-sized apple contains about 14% of the recommended daily intake of vitamin C, which is important for immune system function and skin health.
5. Apples may help lower cholesterol levels. Apples contain soluble fiber, which can help lower cholesterol levels by reducing the absorption of cholesterol into the bloodstream.
6. Apples may help improve gut health. Apples contain pectin, a type of fiber that acts as a prebiotic, feeding the beneficial bacteria in your gut and promoting overall digestive health.
7. Apples may help reduce the risk of certain cancers. Studies have shown that eating apples may help reduce the risk of colon, breast, and lung cancers, among others.
8. Apples may help improve brain function. Apples contain quercetin, a flavonoid that has been shown to improve brain function and protect against age-related cognitive decline.
9. Apples may help improve heart health. Studies have shown that eating apples may help reduce the risk of heart disease by lowering blood pressure and reducing inflammation.
10. Apples are a versatile fruit that can be eaten in many ways. They can be eaten raw as a snack, cooked in pies and other desserts, or added to salads for a sweet and crunchy twist.

Nutrition facts for one medium-sized apple (182g):

• Calories: 95
• Total Fat: 0.3g
• Sodium: 1mg
• Total Carbohydrates: 25g
• Dietary Fiber: 4g
• Sugars: 19g
• Protein: 1g
• Vitamin C: 14% of the Daily Value (DV)
• Potassium: 6% of the DV
• Vitamin K: 5% of the DV

In summary, apples are a delicious and nutritious fruit that can be enjoyed in a variety of ways. They are a great source of fiber, antioxidants, and vitamin C, and may offer several health benefits, including improving gut health, reducing the risk of certain cancers and heart disease, and improving brain function.