An apple a day keeps the doctor away. To prove this statement, we have provided the nutritional value as well as the health benefits of apples in this article.

Benefits Of Apples

Many of us tend to overlook the fact, that a simple fruit like an apple could in fact help us overcome health problems and fight diseases, along with adding to the number of years in our lives. Apples are very delicious fruits, liked by almost all the adults as well as kids. The apple tree originated in Asia and belongs to the Malus domestica species of the rose family Rosaceae. A very common adage, ‘An apple a day, keeps the doctor away’, has been in use since centuries and aptly describes the benefits of eating the nutritious fruit. One of the most widely cultivated tree fruits, apple accords a number of health benefits to its consumers. Apples contain ample amounts of Vitamin C that helps restore and strengthen the human immune system. It is also believed that since the fruit is very low on calories, it can help prevent heart diseases and improve general cardiovascular health. Apart from this, apples contain phenols, which are essential for reducing bad cholesterol in the body.

Nutritional Value Of Apples
Content /100 g
50 Kcal
13.81 g
0.26 g
Total Fat
0.17 g
0 mg
Dietary Fiber
2.40 g
3 µg
0.091 mg
Pantothenic acid
0.061 mg
0.041 mg
0.026 mg
0.017 mg
Vitamin A
54 IU
Vitamin C
4.6 mg
Vitamin E
0.18 mg
Vitamin K
2.2 µg
1 mg
107 mg
6 mg
0.12 mg
5 mg
11 mg
0.04 mg
27 µg
11 µg
29 µg
Health & Nutrition Benefits Of Eating Apples
  • Apples are abundant in quercetin, a flavonoid, which helps prevent the growth of prostate cancer cells.
  • Apples are said to help in slowing down ageing-related problems, avoiding wrinkles and promoting hair growth.
  • A recent study has found that, apples lowers the body’s need for insulin and also helps in controlling diabetes.
  • Apples have been found to have a positive result on those suffering from risk of stroke, Type II diabetes and asthma.
  • Apples, because of the presence of flavonoids, inhibit the growth of carcinogenic substances in the bladder and thus, diminish the risk of bladder cancer, especially in smokers.
  • Eating apples on a regular basis is extremely crucial for the improvement of the lung function.
  • Researches have suggested that, apples may protect post-menopausal women from osteoporosis and may also increase bone density. This is possible due to the presence of a flavonoid called phloridzin and boron, another ingredient that helps strengthen bones.
  • The antioxidants and flavonoids present in apples help in the reducing the risk of respiratory disorders like chronic obstructive pulmonary disease (COPD).
  • The fiber and phytonutrients present in apples help in the reduction of blood cholesterol and also improve bowel function. In fact, apple juice has been found to restrain the oxidation of the harmful cholesterol (LDL or low-density lipoprotein).
  • The phytonutrients present in the skin of apples have been found to inhibit the growth of colon cancer cells.
  • The presence of dietary fiber in apples helps in better digestion and also promotes weight loss.
  • Researches have also suggested that foods like apples, which contain flavonoids, might reduce the risk of lung cancer.
  • Studies conducted on mice at Cornell University concluded that, the quercetin in apples may protect brain cells from drastic impairment that may lead to Alzheimer’s disease.
  • The fruit is rich in dietary fiber and also helps in the building of colon mucous membrane, which is essential for balanced bowel movement and eliminating waste from the body.  
  • The skin of an apple in fact, has more properties than the apple itself. So, the next time you decide to peel the skin of an apple for your toddler, think again. The skin of apples promotes growth cells and helps in the development of brain cells, promoting overall brain health.
Buying & Storing Tips
  • Always make sure that, when you are going to purchase apples, they don’t have pressure marks and are fresh, bright and firm textured.
  • Wash the apples thoroughly under running water to remove any dust or any traces of pesticides/insecticides/fungicides.
  • Don’t store the apples in the refrigerator for more than 2-3 weeks. This could shrivel the apple and its consumption could lead to health problems.
  • Throw away old apples if you think the surface of the apples are blotchy or you find mottled substances growing on the skin of apples.
  • If you have already sliced an apple and you find discoloration (brownish color) after a point of time, it is because of the air exposure. In order to avoid discoloration of the apple, you could add a few drops of fresh lemon or lime juice.
Cooking Tips
  • You can cut the apple into small cubes and simmer over a low heat with sugar and cinnamon (powder/stick) to make the perfect filling for the classic Granny’s Apple Pie.
  • In order to be able to achieve a soft, almost syrupy consistency, you have to wait for the apple to simmer over a flame for about 6-8 minutes; otherwise, the regular time needed is 2-4 minutes.

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