Do you believe that “an apple a day keeps the doctor away”?
Apple is known to be a super food because of the nutrients present in it. This fruit can make your body well-protected and healthy.
It is also packed with antioxidants such as flavonoids and polyphenols as well as vitamin C that protects your body from harmful viruses and bacteria.
It also contains beta-carotene that has anti-cholesterol and anti-cancer properties. Apple is the best source of B vitamins including riboflavin, thiamine and pyridoxine.
Nutritional Facts of Apples
Apples, with skin (edible parts) nutritional value per 100 grams
|Energy – 52 kcal||Carbohydrates – 13.81 g|
|Fat – 0.17 g||Protein – 0.26 g|
|Water – 85.56 g||Sodium – 1 mg|
|Beta-carotene – 27 μg||Lutein and zeaxanthin – 29 μg|
|Thiamin (vitamin B1) – 0.017 mg||Vitamin A equiv – 3 μg|
|Riboflavin (vitamin B2) – 0.026 mg||Niacin (vitamin B3) – 0.091 mg|
|Pantothenic acid (vitamin B5) – 0.061 mg||Vitamin B6 – 0.041 mg|
|Folate (vitamin B9) – 3 μg||Vitamin C – 4.6 mg|
|Vitamin E – 0.18 mg||Vitamin K – 2.2 μg|
|Calcium – 6 mg||Iron – 0.12 mg|
|Magnesium – 5 mg||Manganese – 0.035 mg|
|Phosphorus – 11 mg||Potassium – 107 mg|
Note: the average size of an apple is 150 grams Source: USDA
Amazing Benefits of Apple
- Lowers cholesterol level
Apples are fibrous fruit that works well with the fats accumulated in your intestine. Eating apple can increase the absorption of HDL or good cholesterol and at the same time reduces absorption of LDL or bad cholesterol (1).
You can either eat a fresh apple or drink apple juice. It’s not only low-fat but also helps to get rid the fat build up in the bloodstreams, thus maintain a good flow of blood.
- Prevents cancer
Consuming apples regularly can protect your body from developing cancerous cells. Scientists agreed that this is the essential benefit of an apple.
This fruit reduces the peril of developing several types of cancer like pancreatic and skin cancer. The apple peels are also rich in compounds called triterpenoids that prevents the growth of cancer cells (2).
Anyone who suffers from colorectal cancer should eat apples religiously because the fiber content can beat the disease. So, before throwing the apple peels in the garbage, you should first the nutritious value.
- Enhances immunity
Red apples contain the higher amount of antioxidant called as quercetin. The antioxidants improve the immune system making the natural defenses of your body strong.
This fruit is also rich in vitamin C that provides anti-inflammatory properties. The fiber content of apples is known to be the big factor to boost the immunity (3).
- Prevents asthma attack
Apples contain chemicals such as polyphenols and phytochemicals that have strong healing properties. They can help with breathing problems and easily recover from an asthma attack.
Research revealed that drinking apple juice regularly enhances the general function of the lungs (4). Children who drink apple juice noticed decreasing risks of wheezing problems and asthma attacks.
It can also alleviate the sensitivity of an individual to allergens.
- Inhibits neurological disorders
Alzheimer’s nowadays is considered to affect a big percentage of aging individuals throughout the world. If you want to grow old, yet maintain an alert and sharp mind, the best thing to do is to include apples in your diet.
Apple juice has flavonoids that have the ability to repair the damaged brain cells as what is apparent in Alzheimer’s. That’s why to avoid developing this condition and to maintain the health of your brain, you should drink an apple juice (5).
- Prevents gallstones formation
When too much cholesterol in your bile solidifies, it will lead to gallstones formation. This is very common to obese people.
Doctors recommend following a high fiber diet to avoid gallstones formation (6). It’s because the fiber present in apples controls the cholesterol level and your weight. Likewise, the absorption of LDL or the bad cholesterol is also reduced.
- Safe for diabetics
You may wonder why apples are safe for diabetics. Yes, apples are sweet, but its sugar content is safe for diabetics. It contains soluble fibers that stops blood sugar swings.
Pectin also helps to regulate the blood sugar levels at the slower rate while transporting throughout the bloodstream. The risk of developing type 2 diabetes is reduced by eating apple regularly. It also assists your body to fight oxygen-free radicals that are the culprits of diabetes (7).
In one study of 38,018 women, eating 1 or more apples per day was linked to a 28% lower risk of developing Type 2 diabetes.
- Detoxify your liver
Your body can accumulate toxins found in the foods you eat or from drinks. The toxins can cause the liver to work hard in order to eliminate them from your body (8).
Apples can help to detoxify your liver as they are rich in vitamins and minerals as well as fibers.
- Neutralize the IBS symptoms
Irritable bowel syndrome or IBS is manifested by abdominal pain, constipation, bloating and diarrhea (9).
If you’re experiencing IBS, you should avoid fatty and dairy foods. Instead, you should eat foods high in fiber such as apples.
- Prevents developing Parkinson’s disease
When the dopamine-producing nerve cells in your brain start to break down, most likely you may experience Parkinson’s disease (10).
However, this breakdown can be prevented by eating apples as they contain antioxidants. Thus, you should not wait for this condition to happen. You should start consuming an apple to make the dopamine-producing nerve cells healthy.
- Promotes healthy vision
Studies showed that people who consume fruits that are rich in antioxidants are less likely to suffer from vision problems like cataract (11).
An apple is one of the fruits that are rich in antioxidants. Eating apples regularly can help promote better and healthy vision.
- Supports weight loss
Reducing your hunger pangs is the key to succeed in your weight loss efforts. Satiety can curb your hunger and this can be possible if you will eat foods like apples that are rich in fiber.
The fiber in apples can make you feel full, yet with fewer calories. It also stimulates the fat-burning process and eventually leads to weight loss (12).
In one study, women who were instructed to eat 300 grams of apples (10.6 ounces or 1.5 large apples) per day lost 2.9 lbs (1.3 kg) over a period of 12 weeks.
Therefore, if you’re problematic about your weight, try to include apples in your diet along with exercise.
- Relieves the symptoms of hemorrhoids
Excessive pressure on the rectal and pelvic areas can cause swollen veins that may lead to hemorrhoids.
Such condition isn’t life-threatening, but it can cause discomfort and pain. With this, you should eat an apple regularly to decrease the strain and effort of eliminating wastes.
- Promotes dental health
Studies showed that eating this superfood promotes dental health. It’s because biting and chewing an apple increases the production of saliva that eventually delays tooth decay. However, you still need to visit your dentist.
- Increase endurance
Apples contain quercetin, a powerful antioxidant that makes oxygen available in the lungs. With this, you can expect to increase endurance, particularly when doing exercise and other physical activities.
- Averts damage of brain cell
Drinking apple juice or eating fresh apples is beneficial for cellular health. It’s because this fruit is rich in antioxidants that eliminate free-radicals from your body.
As apples avert brain cells damage, it follows that this fruit can prevent developing Alzheimer’s disease.
- Regulates blood circulation
One of the nutrients present in apples is iron. It aids to maintain the normal level of hemoglobin in your blood. Likewise, it also controls the red blood cell count at a normal level.
Velvet apples in particular improve blood oxygenation, accelerate healing and stimulate hair growth. Apple should be given to people suffering from anemia.
- UV protection
Apples have defending particles called UVB that protect you from the damaging effects of the sun’s rays. It can also treat sunburns to avoid peeling of the skin.
All you have to do is to make a mixture of grated apple with a teaspoon of glycerin. Apply the mixture to your skin and set for 15 minutes. Rinse with cold water.
- Supports bone health
Apples are also rich in calcium specifically the velvet apples. Calcium is an essential nutrient that makes your teeth and bone strength.
Likewise, the high calcium content can prevent rheumatoid arthritis and osteoporosis. With this, it’s a smart idea to include apple in your diet regardless of your age.
- Great toner
Many skin care products available in the market use apples as one of the ingredients. This fruit is a powerful toner that stimulates proper blood circulation and tightens your skin.
Apple cider vinegar or raw apple pulp is also beneficial for skin care. They clear out the skin pores from oil and pathogens. Thus, pimples and acne are at bay.
- Boosts vitamin C intake
Apples are rich in vitamin C that is important for collagen formation. Collagen is vital for the skin as it works as a waterproof barrier.
If your body lacks vitamin C or has collagen deficiency, it may cause skin tearing or re-opening of old wounds. You should eat apples regularly to obtain the vitamin C daily requirement of your body.
Apples are jam-packed with the essential nutrients needed by our body. So, start eating apples today and boost your health.
is a registered dietitian with over 10 years of experience in the field of nutrition. She has a Master’s degree in Nutritional Science from Dhaka University and has worked with various clients to help them achieve their health goals through personalized diet plans. Mounota is passionate about educating people on the benefits of a healthy diet and lifestyle and has written extensively on the subject for various publications.