Health and Wellness

APPLE-Health and Nutritional Benefits

Apple-Nutritional and health benefits
Written by Banani Chakraborty

Apple health and nutritional benefits are immense. It is almost impossible to believe that fruit can give us so much health benefits. To begin with, it is amongst the most delicious and common fruits of the world.

First of all, this fruit is an amazing gift of nature.

APPLE Health and Nutritional Benefits

health benefits of apple

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In the first place, we will find this all over the world. As a matter of fact, ripe apples are juicy and sweet. So it is very tasty as well as edible.

To start with, we all know the old proverb “An apple a day keeps the doctor away”. We get it from an apple tree. These trees are cultivated in most part of the globe. As a matter of fact, it originates in Central Asia.

This fruit is an age-old fruit which originated for more than thousands of years in Asia and Europe. From there, European colonials brought it to America.

Moreover, this possesses mythological and religious importance within many cultures.

 Varieties of apple:

To begin with, we will find over 7500 varieties of healthy and nutritional apples all over the globe. On the other hand, we will get it in various colours, mainly red, green and yellow.

Some common and well-known varieties of apples are–Gala, Red Delicious, Mclntosh, Fuji, Granny Smith. Moreover, there are Autumn Glory, Honeycrisp, Cripsin, Golden Delicious, Envy, Cripps Pink, Ambrosia, etc.

In India, we will get around 20 varieties of it. All of these varieties are very tasty and some of them are among the best in the world.

In all honesty, every one of us knows the old proverb “An apple a day keeps the doctor away”.

Not to mention that people all over the world eat this “miracle food”.

In fact, Medical News Today’s released a featured article regarding top 10 healthy foods and it was at the top of the list.

Apples are not only highly rich in antioxidants, flavonoids and dietary fibre but also contain almost no fat, sodium or cholesterol.

Apple contains a lot of important nutrients which are given below:

As a matter of fact, it contains natural and powerful antioxidant which is capable of fighting against harm caused by free radicals. Consequently, it improves resistance against damage that is created by many infectious agents.

Moreover, B-complex vitamins such as riboflavin, thiamin, and vitamin B-6 are found in apple. As a result, it retains good health of red blood cells along with the nervous system of our body.

Further, it is a rich source of dietary fibre. To tell the truth, foods which are rich in fibre can prevent a lot of diseases, even the rise of bad cholesterol.

It contains phytonutrients, as well. As apples possess multiple polyphenolic compounds, so they can save us from harmful free radicals.

Besides, it is full of minerals such as calcium, potassium and phosphorus, and etc. In the first place, these are extremely necessary up to a certain level to perform various essential bodily performances.

1)Apple is Rich in Nutrients:

Apple is rich in various nutrients, vitamins, essential fats, minerals, carbohydrates and a lot of fibre. Follow the above chart.

At first, eat an apple with the skin. As it contains half of the fibre and many of the polyphenols, therefore, it provide us with many health benefits.

Therefore, we receive numerous health benefits when we eat them.

2) Apple Improve Digestion

It contains a high level of dietary fibre. Because it ensures the digestive process and regular bowel discharge. Therefore, it prevents constipation and diarrhoea and irritable bowel syndrome(IBS) and disorder of the stomach

Fibre also increases the release of gastric as well as digestive juices and ensures the efficient accumulation of nutrients.

3) Enhance Immunity

In the first place, apple is rich in vitamin C and antioxidants and many proteins. As a result, it prevents weakness and helps to improve immunity and muscles.

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Eat this with other ingredients rich in calories and protein. If we take it daily then it will help in our detoxification process. As a result, it will improve the overall health including our bodyweight.

4)Apple Aids Weight Loss

Because apples are high in fibre and water, therefore, it is highly effective to help in our weight loss.

5)Apple is Good for Heart

It contains flavonoid epicatechin polyphenols that act as antioxidants. Anyhow, it helps to lower our blood pressure.  As a result, it reduces the risk of stroke.

Therefore Apples improve heart health. Additionally, they contain soluble fibre, which helps to lower cholesterol.

6)Lower Risk of Diabetes

If we can eat an apple every day, it will help to lower the risk of type 2 diabetes significantly.

Polyphenols in apples reduce the damage of beta cells in the pancreas which produce insulin and fight against type 2 diabetes. Besides, it minimizes carbohydrates and glucose absorption in the body.

Above all, this is able to stimulate all insulin receptor within us for speedy removal of sugar from our body systematically.

7)Reduce Stress and prevents strokes

Daily apple intake helps to reduce the risk of thrombotic strokes in both men and women

8)Prevent Anemia

Because Apple is a rich source of iron, therefore, it helps to improve the count of red blood cells in our body. So this not only prevents anaemia but also helps to improve oxygenation of all our important organ systems.

However, it also results in improving the blood circulation within our body. As a result, this improves the performances of our organic systems.

In this way apples prevent anaemia.

9)Prebiotic Effects and Promote Good Gut Bacteria

To start with, pectin is a type of fibre which acts as a probiotic. Most importantly, it is present in this fruit. Due to this, it exclusively helps to promote the functioning of the bacteria living in our large intestine.

As it inspires metabolism inside the digestive system, and so helps to promote helpful bacteria in the gut.

This prebiotic maximizes nutrient uptake, eliminates harmful bacteria and toxins. And thereby resulting to improve our health.

To tell the truth, our small intestine does not absorb fibre at the time of digestion. So it goes to the colon. And this fruit can generate good bacteria there. It then turns into other helpful compounds that circulate back to the body.

Because the pectin fibre in apple feeds good bacteria so it may cause protection against obesity and heart disease and type 2 diabetes.

10) Apple Prevent Cancer like Mangoes

They are good for cancer, mainly skin, breast, and colon cancer.  As a matter of fact, daily consumption of one or more apples may reduce the risk of lung and colon cancer too.

Most importantly, it has a distinct and indisputable capacity to reduce lung cancer. Anyhow, this fruit also can slow its spread even if it is developed. Collections of phytochemicals, like quercetin, catechin, and chlorogenic acid, are present in apples which are also known as strong antioxidants.

Several naturally occurring compounds are found in apples that may help to fight cancer.

11)Apples Help to Fight Asthma

Because there are various antioxidants in the apple, so they can help to protect asthma.

Apple skin is full of the flavonoid quercetin, that helps to improve body immunity power and reduce inflammation.  As a result, it controls asthma and allergic reactions.

12)Maintain Bone Health

However, kaempferol, quercetin, myricetin, and kaempferol are such compounds in the apple that help to reduce arthritis and gout.

Presence of antioxidants, as well as anti-inflammatory compounds in apples, help to maintain bone health.

13)Save Stomach Wound

Chlorogenic acid and catechin in apple are helpful to guard stomach lining against injury due to NSAID painkillers. They are caused because of nonsteroidal anti-inflammatory drugs.

14)Apple Improve Memory

Acetylcholine in apple improves memory as well as concentration. Moreover, it may be beneficiary for mental decline related to age.

As apple helps to preserve acetylcholine so it fights the decline of memory power with the increase of age. Besides, it is such a neurotransmitter which lowers with age. Therefore, certain low levels of this acetylcholine may cause Alzheimer’s.

15.Dental Care

When we eat the apple, the fibre in it cleanses our teeth and gums. Moreover, the antibacterial components in it keep away the harmful bacteria and viruses.

16.Lower Cholesterol Levels

The soluble fibre of apples lowers the bad cholesterol, LDL. It also increases the good cholesterol, HDL level in our body. Due to this, it helps to defence cardiovascular diseases.

17.Improve Vision

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Because apples are enriched with various antioxidant phytonutrients and flavonoid compounds which help to reduce the impact of free radicals on the eyes. Therefore, they prevent cataracts and glaucoma and macular degeneration. Moreover, it also strengthens the eyes and improve eyesight and also help in night blindness prevention.

18.Prevent Gallstones

However, the apple is a good source of pectin which controls the surplus of cholesterol.  Not to mention that it may cause gallstones in future, in our body. As a result, apples may protect gallstones.

19.Skin Care

To begin with, the antioxidants in apples minimizes the harmful effects of free radicals. To tell the truth, these free radicals are responsible for premature ageing. Further, they also are the cause of wrinkles, age spots, and other age-related conditions. Moreover, apples also help to increase blood circulation.

Therefore, facilitate the skin to look young and toned and flawless by replacing old cells and repairing the damaged ones, and also preventing acne.

As a matter of fact, we use apple and honey or apple and milk paste to improve the glow and shine of the skin. The ascorbic acid reserves help to create collagen which is beneficiary for the skin.

20)Hair Care

As it can help prevent dandruff, so we apply apple juice in the scalp. Moreover, it also acts as a natural conditioner.

Uses of Apples:

As a matter of fact, we use apples in many ways.

1)Eat: – We all know it very well that Apple is a very healthy and nutritional as well as delicious food. Therefore, we use it as food.

2)Drink: – On the other hand, apple juice is very common and popular in the world as a drink. Moreover, it is part of many desserts.

3) Apply: – Further, we can extract oil from the seeds of it. To begin with, this oil is very beneficial for our skin. So we use it as our skincare product. It helps not only to reduce acne, and wrinkles but also moisturizes the skin.

Side Effects:

To start with, Generally, it has no side effects. But, apple seeds are poisonous as it contains cyanide. Therefore, we will not eat them. However, they have topical applications.

Moreover, this may cause some allergic problems for some people.

Further, it may react with some medicines. In such cases consult with a physician before eating it.

Nutrition Facts:

Apple, raw, with skin (Includes foods for USDA’s Food Distribution Program)

Nutrient Value
Water(G) 85.56
Energy(kcal) 52
Vitamin B-6 0.04
Protein(g) 0.26
Total Lipid(fat) 0.17
Vitamin D 0
Carbohydrate 13.81
Niacin(mg) 0.09
Fatty acids(total polyunsaturated) 0.05
Cholesterol(mg) 0
Vitamin B-12(ug) 0
Caffeine 0
Fibre (total dietary) 2.4
Vitamin C 4.6
Folate(DFE) 3
Thiamin(mg) 0.02
Vitamin K 2.2
Fatty acids(total saturated) 0.03
Riboflavin(mg) 0.03
Vitamin AIU 54
Zinc(mg) 0.04
Sugar(gm) 10.39
Vitamin A RAE(ug) 3
Fatty acids total monosaturated 0.01
Calcium(mg) 6
Sodium(mg) 1
Vitamin E 0.18
Potassium(mg) 107
Iron 0.12
Phosphorus(mg) 11
Magnesium 5


In the first place, the apple contains various vitamins- like C, B (niacin, vitamin B6), K and etc. Moreover, this fruit possesses minerals- such as calcium, potassium, magnesium, iron, copper, phosphorus and etc. Further, it is full of essential nutrients, phytonutrients as well as flavonoids, like epicatechin, quercetin, phloridzin.

However, we will find other polyphenolic compounds in it. Not only that, but it also contains many antioxidants. Not to mention, it is a rich source of dietary fibre. Additionally, it serves as a food source of water.

On the other hand, this fruit contains no fat or sodium or cholesterol.

We may attribute this astonishing gift of nature as “nutritional powerhouses”.

Therefore, we will try to eat at least an apple daily. It will definitely better our health. If we are more healthy, we will be happier.

We will enjoy both the delicacy and health benefits of this god gifted wonderful fruit. We will eat, enjoy and will be happy.








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Banani Chakraborty

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