Proven Health Benefits of Apple


There would hardly be anyone who has not heard the age-old adage ‘an apple a day keeps the doctor away’. But, you might be wondering, whether there is any fact, which proves this statement? Or, you could even ask ‘why is an apple considered to be such a healthy fruit and what are the health benefits of apple?’

According to many scientific types of research, apple is indeed a fruit that includes several nutrients, which play a vital role in both preventing as well as curing several ailments. On the top of that, it also contributes to the overall health of a person.

Here, we will come to know about the numerous health benefits of apple. There is also a description on how the nutrients in apple help in tackling various health conditions, like cancer, heart diseases, constipation etc. But, the most important thing here is that you have to follow the remedies meticulously to lower your chances of visiting a medical professional. And at the same time, it would not at all be surprising if you remark ‘thank you, apple!’

Nutritional Value of Apples

Apple occupies an important place in the list of wholesome fruits that an individual can consume. It contains an ample amount of Vitamin C and fiber. Also, apple has a low-calorie count and is devoid of cholesterol and fats.

It is approved by the government of US that the nutrition in apples works great in safeguarding the well-being of respiratory system, nervous system, digestive system, etc. At this point, it won’t be out of place in elaborating further on the health benefits of apple.

  • Polyphenols: Apple is loaded with an antioxidant, called polyphenol, which helps in battling several bodily conditions by eliminating the toxins that harm our health.
  • Fiber: It has now been universally accepted that a fiber-based diet assists in the proper management of the body weight. And, the fiber content of an apple is much higher than that found in many cereal-based food items. According to many types of research, the fiber content substantially minimizes the hazards associated with cardiovascular ailments, diabetes and some types of cancer.
  • Potassium: Another mineral that adds to the nutritional value of apples is potassium, which takes care of the heart’s health as well as keeps hypertension in check. This aspect, along with the benefits of other nutrients, has ensured that the nutritional value of apples is on the higher side.
  • Vitamins: Apart from minerals, fibers, and antioxidants, apple also contains both Vitamin C and B Vitamins. Vitamin C plays the role of a powerful antioxidant whereas B vitamins are very much essential for providing energy to the body.
  • Low Glycemic Index: The glycemic index (GI) of an apple is low, with the corresponding figure standing at 38. Carbohydrate-based food items having a smaller GI make sure that the energy levels in the body are consistent and this is due to their property of supplying sugar to the blood at a slow pace.
  • Minerals: Substances contributing to the nutrition of an apple are also inclusive of zinc and iron. Zinc enhances the immunity power and iron increases the movement of oxygen in the body. Additionally, the calcium content in the apple strengthens the teeth and the bones.

Calories in an Apple

After knowing about the nutritional value of the apples, now you may want to know ‘how many calories does an apple have?’ Hence, it would be appropriate to examine quantity of fat and calories in apples of different varieties, which will facilitate you to plan your daily dose of calorie intake by consuming apples.

  • The calorie content in a raw medium-size apple is 95.
  • The calorie content in a raw large Honey crisp apple is 110.
  • Similarly, a medium size Fuji apple contains 95 calories.
  • One cup of apple juice contains 117 calories.
  • The fat content in an average raw medium-size apple is 47g and the corresponding figure for Cox’s Pippin variety (raw and medium size) is 46g.
  • Similarly, the fat content of 1 medium-size Golden Delicious apple is 43 g and a medium-size Granny Smith apple has 45 g of fat.
  • It is worth mentioning that at 100g, calories in a medium size apple of all the 4 varieties are one and the same. This apple calorie count (for all 4 categories) is only with regard to the consumption of raw fruit.

Top 10 Health Benefits of Apples

Now, you might want to know more details on the health benefits of apples. You might also be interested in gaining knowledge about the diverse ways in which this fruit can be consumed to combat varied health conditions. Let’s read on to know about the different ways of consuming the apple, targeting the specific illness.

1.Apple to Prevent Cancer

The issue of whether apple help in preventing cancer has been researched for a considerable time span and the findings are encouraging. Apple plays an important role in treating and preventing few kinds of cancer. The most positive findings of the above research have been in relation to the lung cancer. It contains a high amount of quercetin, which prevents lung cancer as well as checks the speed at which it spreads.

How to Use an Apple to Prevent Lung Cancer

The anti-cancer benefits of apples can be realized, when the fruit is consumed in the following manner:

Things you need:

  • Apples – 2
  • Limes- 2
  • Sliced strawberries- 3 cups
  • A blender

Things you need to do:

  1. Peel the apples and the limes, and cut them into small pieces.
  2. Take the apple, lime pieces and strawberries in a blender.
  3. Blend all the fruit pieces properly to prepare a smoothie.
  4. Now, pour this smoothie into a glass and consume it.
  5. Consume 1 glass of this smoothie every day to get rid of lung cancer.

2.Apple for Digestion

All bacteria are not bad. There are also good bacteria in our body that protect us from various health conditions. Apples provide strength to the good bacteria that reside in our digestive system.

Recent findings also show that apple helps to remove the bad bacteria as well as the toxins from the gastrointestinal system. In addition to that, the fiber content in the apples also aids in the proper digestion of the food. There are 3 methods of consuming apples for the health of the digestive system.

Method 1: Benefits of Apple Juice for Mild Constipation

Things you need:

  • Big size apple – 3
  • Big size pear – 3
  • A juicer

Things you need to do:

  1. Wash both the pears and apples.
  2. Cut then into small pieces and put them in the juicer.
  3. Now strain the mixed juice into a glass and drink.
  4. Drink this juice two times in a day to get rid of mild constipation.
  5. Consume this juice in the morning on an empty stomach and 1 hour before going to bed at night.

Method 2: Chronic Constipation

Things you need:

  • Big size apple – 2
  • Canned prune juice – 1/2 glass
  • A juicer

Things you need to do:

  1. Wash the apples and cut them into small pieces.
  2. Put them in the juicer to take a ½ glass of apple juice.
  3. Now mix both the apple and prune juice together.
  4. Consume the combination to get relief from chronic constipation.
  5. Repeat this process 4 times in a day and very soon, constipation would become a thing of the past.

Method 3: Apple for Gastrointestinal System

Things we need:

  1. Big size apples- 4
  2. A juicer

Things we need to do:

  1. Wash the apples and cut them into small pieces.
  2. Put the apple pieces into the juicer.
  3. Collect the juice in a glass and drink it immediately.
  4. Consume the freshly extracted apple juice to maintain the health of the gastrointestinal tract.

Note: Remember that only the fresh apple juice can provide this health benefit, not the beverage sold in bottles and cans. You can also take fresh apples that are not skinned, daily to rid of constipation.

3.Apple for Diabetes

To maintain the glucose levels in the blood is crucial for diabetes and an apple is of great help in this connection. The health benefits of apples for diabetes is very important in this regard as the number of diabetes patients is increasing at an alarming rate. The polyphenols in the apple substantially minimize both the blood sugar swings and the quantity of glucose absorbed by the digestive system.

Things we need:

  • Apple – 1

Things we need to do:

  1. Take an apple and wash it properly.
  2. Eat it in the morning without skinning the apple before your breakfast.
  3. Eating one apple every day will control the glucose level in your blood and keep diabetes at bay.

4.Apple for Anemia

The benefits of apples for the treatment of anemia are due to the fact that it is loaded with iron. And, it is a well-known fact that bringing about a rise in iron intake proportionately increases the hemoglobin levels in the blood. The following is the method of taking an apple for tackling anemia:

Things you need:

  • Apple juice- 1 cup
  • Beetroot juice- 1 cup
  • Honey- 2 tsp
  • A large bowl

Things you need to do:

  • Take 1 cup each of apple and beetroot juice in a large bowl.
  • Then, add 2 tsp of honey to this combination and properly stir it.
  • Take this juice in a glass and drink it.
  • Drink this mixed juice 2 times every day to treat anemia effectively.

5.Apple for Alzheimer’s and Parkinson’s Disease

It is interesting to note that the health benefits of apple also encompass the Parkinson’s and Alzheimer’s diseases, which affects the nervous system.

Apple contains a high amount of antioxidants, which help to battle the Alzheimer’s disease. The antioxidants also play a crucial role in eliminating the free radicals, one of the major causes of Alzheimer’s disease. When a person suffers from Parkinson’s disease, there is a steady decline in the functioning of the nerve cells that produce dopamine. So the regular intake of apples ensures that the activity of these cells does not come to a standstill.

Things we need:

  • Apple juice – 2 glasses

Things we need to do:

  1. Drink 2 glasses of apple juice every day for 30 days to combat both Alzheimer’s as well as Parkinson’s disease.

Note: Studies point out that even the most debilitating symptoms of Alzheimer’s diseases get alleviated by consuming 2 glasses of apple juice every day. The severity of symptoms of the condition like agitation and anxiety get significantly reduced, after having the juice for just 30 days.

6.Apple for Heart Disease

When the role of an apple from the perspective of combating heart ailments is viewed, several benefits get highlighted. These include the fruit’s ability in minimizing the cholesterol levels. In addition, consuming an apple prevents the build-up of plaque in arteries. The antioxidant property of this fruit neutralizes the fats that are present in the blood vessels.

Things you need:

  • Apples- 2
  • Carrots- 14
  • Peeled oranges- 2
  • A juicer

Things you need to do:

  1. Take 2 apples, 14 carrots and 2 peeled oranges.
  2. Process them together with a juicer.
  3. Then, properly stir the preparation and consume it.
  4. Consume 1 glass of this mixed combination daily to get rid of heart diseases.

7.Apple for Eye Disorders

Apple contains substantial quantities of Vitamin A as well as Vitamin C, which apart from contributing to the overall health of the eyes; also assist in the treatment of night blindness. This wonderful fruit also prevents many eye ailments, such as cataracts, macular degeneration. glaucoma etc.

Things you need:

  • Apple- 1
  • Beetroot- 1
  • Carrots- 8
  • Celery stalk – 2 stalk
  • A juicer

Things you need to do:

  1. Take the apple, beetroot, carrots and 2 celery stalks and cut them into small pieces.
  2. Process all these items and properly stir them.
  3. Pour the mixture into a glass and drink it.
  4. Consume this mixture regularly to get the health benefits of apple for eye disorders.

8.Apple for Skin Care

We have already seen the beneficial part played by the antioxidant property of an apple with respect to nullifying the activity of free radicals. This particular trait of the fruit serves as a remedy for many skin conditions like wrinkles, early aging and age spots, to name a few. When speaking about the health benefit of apple for skin care, a special mention has to be made that apple improves blood circulation, which is a vital element in terms of battling the above skin conditions.

Things you need:

  • Apple- 1
  • Honey- 1 tbsp
  • A blender
  • A moisturizer

Things you need to do:

  1. Chop the apple into small pieces and then process the pieces in a blender.
  2. Then, add 2 tbsp of honey to the blend.
  3. After that, thoroughly stir the mixture.
  4. Now, apply this mixture on the face and make sure that it does not come into contact with the eyes.
  5. Wait for roughly 15 minutes, and then wash the face with lukewarm water.
  6. Properly moisturize the skin. This is very important to realize the full benefit of apples for skin care.

9.Apple for Weight Loss

The fiber content in the apple keeps you full for longer period of time by suppressing the appetite and also the over-indulgence in food. Apart from that many types of research also point out that apples quicken the metabolic rate. The extra calories of an apple do not get accumulated in the body. The obvious positive outcome of all this is that the body weight can be very much kept in control. To make full use of the weight loss benefits of apples, you must carefully adhere to the following procedure:

Things you need:

  • Green apple- 1
  • Seeded small-sized carnival squash- 1
  • Olive oil- 6 tbsp
  • Minced shallot- 2 tbsp
  • Fresh lemon juice- 2 tbsp
  • Dijon mustard- 2 tsp
  • Chopped shredded kale- 3 cups
  • Cooked quinoa- ½ cup
  • Sunflower seeds- ¼ cup
  • Pepitas- ¼ cup
  • Black Pepper – a pinch
  • Kosher salt – as per the taste
  • A pan with rims
  • A big-sized bowl

Things you need to do:

  1. Take 1 green apple and cut it into pieces.
  2. Take the carnival squash and chop it into wedges of ½.
  3. Heat an oven till it reaches a temperature of 425°F.
  4. Keep the carnival squash on a sheet in a pan with rims and add 1 tbsp olive oil to it.
  5. Then, roast this combination for about 20 minutes.
  6. Put 2 tbsp lemon juice, 2 tbsp minced the shallot and 2 tsp of Dijon mustard into a big-sized bowl.
  7. Add 5 tbsp of olive oil to the above blend and mix it properly.
  8. Now, add the black pepper and kosher salt to enhance the taste.
  9. Next, add the apple pieces, kale, sunflower seeds, pepitas and quinoa, and properly mash the mixture. Ensure that all the ingredients are mixed properly.
  10. You can also use ricotta salata as a topping for this preparation.
  11. Eat this salad every day to lose weight effectively.

Note: Each serving of this preparation is inclusive of 400 calories. It includes 10 g proteins, 41 gm of carbohydrates, and 7 gm of fiber and 240 mg of sodium, which altogether contribute to the weight loss benefits of the apple. Lastly, the single serving also has 9 gm sugar and 24 gm fat, not to mention the 3 gm of saturated fat.

10.Apple for Rheumatism

Apple is rich in flavonoid compounds that help to treat rheumatism. As per the latest findings, flavonoids alleviate issues associated with rheumatism.

Things you need:

  • Granny Smith apple – 2
  • Celery stalks- 8
  • Lemon- 1
  • Peeled tangerine- 1
  • A large bowl

Things you need to do:

  1. Take 2 Granny Smith apples, 8 celery stalks, and 1 peeled tangerine in a large bowl.
  2. Clean all the fruits in water and cut them into small pieces.
  3. Process all the fruit pieces in a juicer and properly stir the mixture.
  4. Cut the lemon and squeeze the juice into the mixture.
  5. Now, take the preparation in a glass and enjoy.
  6. Take 1 glass of this preparation every day to get rid of rheumatism.

Other Health Benefits of Apple

The benefits of apple are not confined only to cure the health conditions that are mentioned above. In addition to those, the consumption of apple also treats many other diseases. Let’s read to know about them.

Asthma: Asthma patients would be greatly helped by the regular intake of apple juice in terms of minimizing the intensity of symptoms. Once again, it is the antioxidant property of an apple that does the job and even empirical evidence throws light on this aspect. The only thing that you have to keep in mind is to consume freshly extracted apple juice.

Cholesterol: You can be assured of reduced levels of cholesterol in the body just by ensuring that an apple is an integral part of your staple diet. A research highlights that having two apples, daily, enables a 16% drop in the cholesterol level.

Dental Health: The fiber found in an apple addresses the key aspect of keeping the gums and teeth clean. Furthermore, the benefits of apples for dental health also encompass the aspect of minimizing the risk of developing cavities.

Fatigue: When you are constantly bogged down by a feeling of fatigue, finding a way out of it becomes your topmost priority. Here, one of the best courses of action is to have apples regularly. The proteins and antioxidants there in the fruit energize you in no time.

I know that all this information about apple has empowered you to actually keep the doctor away to a great extent. As a matter of fact, you must be pleasantly surprised that a fruit, which is so commonly available, is packed with so many health benefits.

In this context, there would be nothing more gratifying for us than in knowing how you have gained by reading this information about the apple. Also, we urge you to share the information about this fruit with as many people as possible to derive the health benefits of apple – the wonder fruit.

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Hey all, I am Suzanne, I love collecting new information on natural cure for health ailments. I always feel that nature has remedies for all our health problems, we just have to use it in the right way. I am DIY pursuer and thus keep trying natural things to get rid of nasty diseases. You will be amazed to know about the treasure mother earth has and how it can help us improve our health. Join me in a journey which take you closer to nature and keep you healthy.