Apples Health Health Benefits And Nutritional Values


Apples health benefits and nutritional values includes promoting oral health, maintaining cardiovascular health, a diabetics helper, improving respiratory health, fighting cancerous cells, powerful in preventing osteoporosis, gut health, apple maintains neurological health.

More of Apple health benefits and nutritional values includes your boosting energy level, enhancing skin conditions, preventing premature aging, controlling body weight, preventing hemorrhoids, apples works as a detoxifier and prevents cataracts.

What Are Apples?

Have you heard this adage? “an apple a day keeps the doctor away.” this adage has been justified going by the powerful nutrients packed in apples. Apples health benefits and nutritional values is not derived from inner fruit but from the inside-out they all provides you with all you need to stay healthy.

Apples are sweet and edible fruits produced by an apple tree (Malus pumila). Apple trees are cultivated worldwide, Apples have been grown for thousands of years in Asia and Europe, and were brought to North America by European colonists. Apples have religious and mythological significance in many cultures, including Norse, Greek and European Christian traditions.

Apples are some of the most popular and delicious fruits on the planet. There is nothing like biting into a bright, red, sweet, juicy apple to quench your thirst and satisfy your sweet tooth while boosting your health in a major way. There are more than 7,500 varieties of these delicious fruits and they come in a variety of colors namely red, yellow, and green.

Apples Health Benefits.

This wonderful fruits is a health booster, that’s why we listed some of the health benefits as follows.

Protect against Parkinson’s:

Research has shown that people who eat fruits and other high-fibre foods may be protected against Parkinson’s disease, a condition characterized by a breakdown of the brain’s dopamine-producing nerve cells. Scientists have linked this to the free radical-fighting power of the antioxidants contained in apples.

Aid in Digestion:

Apples, being rich in fiber, help in the digestive process. Regular consumption of apples ensures smooth bowel movements and the prevention of constipation, diarrhea, irritable bowel syndrome (IBS), and other stomach disorders. Fiber also stimulates the release of gastric and digestive juices to ensure efficient uptake of nutrients, while simultaneously scraping excess cholesterol out of your veins and arteries to ensure proper heart health and reduce the chances of atherosclerosis.

Reduce cholesterol:

The soluble fibre found in apples binds with fats in the intestine, which translates into lower cholesterol levels and a healthier you.

Prevent Cancer:

Apples have shown moderate improvement in treating various types of cancer, particularly breast and colon cancer. However, the most significant discoveries have been regarding lung cancer. Apples show a distinct and undeniable capacity to reduce lung cancer and slow its spread if it does develop. Hypotheses usually speak about the high phytonutrient content, including kaempferol and quercetin, but the exact mechanism for apples’ impact on cancer is still to be known.

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Oral Health:

This mighty fruit is known to maintain oral health. Thanks to malic acid that keeps your teeth white and shiny. It is widely used by companies to prepare commercial whitening toothpaste. It is worth mentioning that chewing apple stimulates saliva production that keeps risks of tooth decay at bay.

Prebiotic Effects:

Apples contain pectin which is a type of fiber that acts like a probiotic. It specifically helps to improve the functioning of the bacteria living in our large intestine. Apples stimulate metabolism within the digestive tract and promote good bacteria in the gut. This prebiotic effect leads to an improved health by maximizing nutrient uptake and eliminating harmful bacteria and toxins.

Gut Health:

Apples are low in calories; 100 g of fresh fruit slices provide just 50 calories. They, however, contain no saturated fats or cholesterol. Nonetheless, the fruit is rich in dietary fiber, which helps prevent absorption of dietary-LDL or bad cholesterol in the gut. The fiber also saves the colon mucous membrane from exposure to toxic substances by binding to cancer-causing chemicals inside the colon.

Treat Asthma:

Apples have shown tremendous anti-inflammatory behavior and in terms of asthma, they have stood out among other natural treatments. Quercetin, a flavonoid present in the apple skin helps reduce inflammation and strengthen the immune system.

Cardiovascular Health:

Apples are loaded with pectin, which is a soluble fiber that is known to reduce cholesterol in the blood vessel walls. This process also lowers the risk of atherosclerosis. Moreover, the soluble fiber tie-up with the fats present in the intestine so that cholesterol won’t rise in your body. Many studies have proved that people who consume apples regularly are less prone to stroke as compared to those who don’t. This sweet and sour fruit also contains lots of potassium that is known to control high blood pressure preventing you from the risk of heart attack.

 Enhances Skin Health:

You can get rid of old dead dermal cells by eating an apple every day. It is also known to rejuvenate skin cells, boosting collagen production, keeping your skin nice and hydrated. Drinking a glass of fresh apple juice keeps your skin free from all sorts of inflammations, irritations and similar skin problems.

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Prevents Premature Aging:

Being enriched with vitamins, apple boosts collagen production preventing premature aging and wrinkles. Thanks to vitamin A found in the fruit, which is responsible to keep skin wrinkles and sagging at bay.

Prevent hemorrhoids:

Hemorrhoids are a swollen vein in the anal canal and while not life threatening, these veins can be very painful. They are caused by too much pressure in the pelvic and rectal areas. Part and parcel with controlling constipation, fibre can prevent you from straining too much when going to the bathroom and thereby help alleviate hemorrhoids. Fibre, again, adds health benefits of apples. A healthy digestive system means a healthy body.

Prevent Alzheimer’s:

The antioxidant effects of all the phytonutrient compounds in apples certainly help to reduce Alzheimer’s diseases, since the degeneration of the brain that leads to Alzheimer’s has been linked to free radical activity.

Treat Anemia:

Apples are useful in treating anemia since they are a rich source of iron. By increasing the number of red blood cells in the body, apples not only prevent anemia but also ensure a proper oxygenation of essential organ systems. This results in enhanced blood circulation and proper functioning of the organ systems.

Maintains Neurological Health:

Being enriched with an antioxidant Quercetin, apples can help lower the risk of cellular death, which is usually the result of the oxidization of neurons. Consuming apples is also said to reduce the chance of dementia. You will be surprised to learn that being packed with the high levels of antioxidants and fiber, this mighty fruit can protect you from Parkinson’s disease as well. According to experts, incorporating apples in your daily in the form of juice will increase the production of acetylcholine (a neurotransmitter), which results in enhanced memory power.

Control your weight:

This is one of the health benefits of apples most of us are willing to get. Many health problems are associated with being overweight, among them heart disease, stroke, high blood pressure, type 2 diabetes and sleep apnea. To manage weight and improve overall health, doctors recommend a diet rich in fibre. Foods high in fibre — like apples — will fill you up without costing you too many calories.

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Detoxify your liver:

Your liver is responsible for clearing these toxins out of your body. Many doctors are skeptical of fad detox diets, saying they have the potential to do more harm than good. Luckily, one of the best – and easiest – things you can eat to help detoxify your liver is fruits, like apples.

Prevents Cataracts:

Many studies have concluded that consuming a diet enriched with antioxidants can prevent cataracts. Consuming apples can help you here as it is said to reduce the development of cataracts.

Apples Nutritional Values:

Apples nutritional values earned it the name, ‘nutritional powerhouse; Apples contains important nutrients such as  vitamin K, potassium, copper, manganese, and magnesium.

Apples are also a very good sources of dietary fiber, and a single serving provides 12% of the daily fiber requirement. They are also packed with phytonutrients and flavonoids like quercetin, epicatechin, phloridzin, and other polyphenolic compounds.

Further, apple fruit is an ideal source of B-complex vitamins such as riboflavin, thiamin, and pyridoxine (vitamin B-6). Together, these vitamins help as co-factors for enzymes in metabolism as well as in various synthetic functions inside the human body.

See the table below for an in depth analysis of the nutritional values of Apples (Malus domestica).

Raw with skin, Nutritive value per 100 g, ORAC value-5900, (Source: USDA National Nutrient data base)

Principle Nutrient Value Percentage of RDA
Energy 52 Kcal 2.5%
Carbohydrates 13.81 g 11%
Protein 0.26 g 0.5%
Total Fat 0.17 g 0.5%
Cholesterol 0 mg 0%
Dietary Fiber 2.40 g 6%
Folates 3 μg 1%
Niacin 0.091 mg 1%
Pantothenic acid 0.061 mg 1%
Pyridoxine 0.041 mg 3%
Riboflavin 0.026 mg 2%
Thiamin 0.017 mg 1%
Vitamin-A 54 IU 2%
Vitamin-C 4.6 mg 8%
Vitamin-E 0.18 mg 1%
Vitamin-K 2.2 µg 2%
Sodium 1 mg 0%
Potassium 107 mg 2%
Calcium 6 mg 0.6%
Iron 0.12 mg 1%
Magnesium 5 mg 1%
Phosphorus 11 mg 2%
Zinc 0.04 mg 0%
Carotene-β 27 μg
Crypto-xanthin-β 11 μg
Lutein-zeaxanthin 29 μg


The health benefits and nutritional values associated with the apples are countless and amazing hence, we urge you to incorporate this healthiest fruit into your diet to stay super energized.

However, consult your health officer before you engage in any medicinal application.

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