Apples: Health Benefits, Risks & Nutrition Facts	Apples are one of the healthiest foods a person can eat. They are high in fiber and vitamin C and they are also low in calories have only a trace of sodium and no fat or cholesterol.	Apples are high in polyphenols which function as antioxidants € said Laura Flores a nutritionist based in San Diego. These polyphenols are found in both the skin of the apples as well as in the meat so to get the greatest amount of benefits eat the skin of the apple.	All of these benefits mean that apples may mitigate the effects of asthma and Alzheimer's disease while assisting with weight  management bone health pulmonary function and gastrointestinal protection.    	Often called a miracle food and nutritional powerhouse an apple a day really may keep the doctor away. Here are the nutrition facts from the U.S. Food and Drug Administration which regulates food labeling through the National Labeling and Education Act:					Nutrition Facts					Serving size:					1 large apple (8 oz / 242 g)					Raw edible weight portion					Calories 130					    Calories from Fat 0					*Percent Daily Values (%DV)					are based on a 2000 calorie diet.	  	Apples are loaded with vitamin C. Almost half of an apple's vitamin C content is just under the skin so it's a good idea to eat apples with their skins. Flores said that this is also where apples' fiber is found. Apples contain insoluble fiber which provides bulk in the intestinal tract. The bulk holds water that cleanses and moves food quickly through the digestive system.	According to Flores Regular intake of apples has been shown to have cardiovascular benefits. [This is due to] two properties of apples: the fiber that they contain and the polyphenols that are found in high amounts.  	In addition to digestion-aiding insoluble fiber apples have soluble fiber such as pectin. This nutrient  helps prevent cholesterol from building up in the lining of blood vessels which in turn helps prevent atherosclerosis and heart disease. In a 2011 study women who ate 75 grams of dried apples every day for six months had a 23 percent decrease in bad  LDL cholesterol said study researcher Bahram H. Arjmandi professor at and chair of the department of nutrition at Florida State University. Additionally the women's levels of  good HDL cholesterol  increased by about 4 percent according to the study.  	When it comes to polyphenols and antioxidants Flores explained that they work in the cell lining to decrease oxidation resulting in lowering risk of cardiovascular disease.	Another study tracked food consumption among 9208 people for 28 years. Those who ate more apples had a lower risk of stroke. Researchers attributed the results to  quercetin an antioxidant in apples.	There are respiratory benefits to eating apples as well. Apples' antioxidant benefits can help lower the risk of asthma € Flores told Live Science. Also a study of 2500 middle-aged men in Wales found  improved lung function  among those who ate an apple a day according to the University of California Davis. A study in Brazil showed that adding three apples a day to women's diets helped lower their calorie intake and contributed to weight reduction.	The  American Institute for Cancer Research  recommends eating lots of fruits and vegetables including apples. The antioxidant content of apples ranks among the highest for fruits and research shows that antioxidants help prevent cancer.  	Lung cancer risk can especially be lowered through apples' antioxidants according to Flores. A  study in Hawaii  found that people who regularly eat apples onions and white grapefruit cut their lung cancer risk in half.  		Eating apples in excess will not cause many side effects said Flores. But as with anything eaten in excess apples may contribute to weight gain.  	Furthermore apples are acidic and the juice may damage tooth enamel. A study published in 2011 in the Journal of Dentistry found that eating apples might be up to four times more damaging to teeth than carbonated drinks.  	However according to the lead researcher Professor David Bartlett head of prosthodontics at the Dental Institute at King's College in London It is not only about what we eat but how we eat it. Many people eat apples slowly which increases the likelihood that acids will damage tooth enamel.  	Snacking on acidic foods throughout the day is the most damaging while eating them at meal times is much safer Bartlett said in a  press release  from King's College. An apple a day is good but taking all day to eat the apple can damage teeth.  	Dentists recommend cutting up apples and chewing them with the back teeth. They also recommend rinsing the mouth with water to help wash away the acid and sugars.	Most apples will have pesticides on them unless they are certified organic Flores said. Results analyzed by the Environmental Working Group  showed that 98 percent of conventional apples had pesticide residue on their peels. The group also said in its report however that the health  benefits  of a diet rich in fruits and vegetables outweigh the risks of pesticide exposure. [Infographic: Guide to Pesticides in Produce]	Washing apples well helps remove pesticides according to the  Colorado State University Extension Service. It's fairly easy €¦ Washing apples and making sure you rub the skin in some way will do the trick Flores said. You can do this with your hands or a fruit scrubber. However using chemical rinses and other treatments for washing fresh produce is not recommended because the Food and Drug Administration has not evaluated then for safety or effectiveness.	Some researchers say not to worry about pesticides. Dr. Dianne Hyson a research dietitian at the University of California Davis writes that laboratory tests have shown very  low levels of pesticide residue  on apple skins.	Apple seeds also called pips contain a substance called amygdalin which can release cyanide a powerful poison when it comes into contact with digestive enzymes. Whole seeds will pass through your digestive system relatively untouched but if you chew the seeds you may be exposed to the toxins. One or two will not be harmful as the body can handle small doses of cyanide but if you or a child chews and swallows a lot of seeds you should seek medical attention immediately. A very large helping of apple seeds may be fatal.	How many seeds are harmful? According to  John Fry a  consultant in food science about 1 milligram of cyanide per kilogram of body weight will kill an adult person. Apples seeds contain about 700 mg of cyanide per kilogram; so about 100 grams of apple seeds would be enough to kill a 70-kg (154-pound) adult. However a seed weighs 0.7 grams so you would have to munch on 143 seeds to get that amount of cyanide. Apples typically have about eight pips so you'd have to eat the seeds of 18 apples in one sitting to get a fatal dose.	According to the University of Illinois Extension  service:	Writer Jessie Szalay contributed to this article.