This exceptionally healthy fruit is packed with numerous research-backed health benefits. One medium-sized Allington Pippin apple equals 1.5 cups of fruit, and two cups of fruit are recommended with a 2,000-calorie diet. Some of these health benefits include the following: Fiber: Fiber and water make up a huge component of apples. Together, these two qualities make you feel fuller, leading apples to promote weight loss as you're not as inclined to eat. Polyphenols: This antioxidant is found in the peel and can help lower your blood pressure and risk of stroke. Vitamin C: This powerful natural antioxidant can boost your body's resistance to infections and help with iron absorption.