Stephanie D. Murillo
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Eat an Apple a day and Stay Healthy

Many times you have heard this old proverb, “An apple a day keeps the doctor away”, but do you know what make this fruit so great. What are the health benefits that an Apple offers?

Apples are continuously being honored as a ‘Miracle Fruit’, as they are one of the most cultivated and consumed fruits. There are enormously 7,500 varieties of this tasty fruit.  Nothing is delicious more than biting into a red sweet and juicy apple to satiate your appetite and satisfy your sweet tooth. This healthiest food boosts your health in several ways.

A lot of research and studies have found that why apples are so favorable for our health, and what particular components are liable for the boost! Let’s take a look at some of those vital components of one of the world’s favorite and healthiest fruits!

The Nutritional Value of Apples

Apples are considered the ‘nutritional powerhouses,’ just because of the wealth of nutrients, vitamins, minerals, and organic compounds that are found in them. Here is a list of some important nutrients that you can get by eating apples:

Vitamin C:  A powerful natural antioxidant which is potent to block some of the damage caused by free radicals, and boosts the body’s resistance to infectious agents.

B-complex Vitamins: Riboflavin, thiamine, and vitamin B-6 are some key vitamins which play a crucial role in maintaining red blood cells and regulating the nervous system in good health.

Dietary Fiber: Apples are a great source of dietary fiber which may help prevent the development of numerous diseases and ensure a healthy life. According to a study, a single serving of apples offers 12% of the daily fiber requirement.

Organic Compounds: Apples are packed with lots of organic compounds including phytonutrients and flavonoids such as epicatechin, quercetin, phloridzin, and many other polyphenolic compounds. They help protect the body from the negative effects of free radicals.

Minerals: Apples are also an excellent source of several minerals like potassium, calcium, and phosphorus.

Image credit by unicas
Image credit by unicas

Here are some nutritional facts of Apples with skin (edible parts) per 100 grams:

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Nutrients with Nutritional Value Nutrients with Nutritional Value
Energy – 52 kcal Carbohydrates – 13.81 g
Phosphorus – 11 mg Potassium – 107 mg
Fat – 0.17 g Protein – 0.26 g
Magnesium – 5 mg Manganese – 0.035 mg
Water – 85.56 g Sodium – 1 mg
Calcium – 6 mg Iron – 0.12 mg
Vitamin E – 0.18 mg Vitamin K – 2.2 μg
Beta-carotene – 27 μg Lutein and zeaxanthin – 29 μg
Folate (vitamin B9) – 3 μg Vitamin C – 4.6 mg
Thiamin (vitamin B1) – 0.017 mg Vitamin A equiv – 3 μg
Pantothenic acid (vitamin B5) – 0.061 mg Vitamin B6 – 0.041 mg
Riboflavin (vitamin B2) – 0.026 mg Niacin (vitamin B3) – 0.091 mg


12 Significant Health Benefits of Apples

There are numerous research studies which have suggested that if you want to stay healthy throughout your lifespan, then you should include apple in your daily diet. Let’s have a look at some possible health benefits associated with eating apples.

  1. Lower Cholesterol Level

A group of researchers at the Florida State University revealed that this miracle food helps lower cholesterol levels and make you healthier. The reason is soluble fiber which is found in apple.

Image credit by liveinternet
Image credit by liveinternet
  1. Get a Healthier Heart

Another study also shows that the intake of apple is related to a decreased risk of heart attack and stroke. As we know that Apple has a large content of soluble fiber ensures a slower buildup of cholesterol-rich plaque in your blood vessels. This plaque reduces blood flow to your heart, leading to cardiovascular disease.

  1. Stay Away from Diabetes

Apples may also help you lower the risk of diabetes. A recent study exposed that people who consumed three servings of apples, blueberries, grapes, pears or raisins per week, were at a 7% lower risk of diabetes Type 2 as compared to those who did not eat these fruits. This is because of soluble fiber found in them.

  1. Avoid Alzheimer’s and Parkinson’s Disease
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Apples also have a positive impact on neurological issues, especially two of the most life-threatening conditions, Parkinson’s and Alzheimer’s disease. Regarding Parkinson’s, apples prevent the gradual breakdown of dopamine-developing nerve cells, which are considered the main cause of Parkinson’s. Furthermore, the phytonutrient compounds found in apple may help in keeping Alzheimer’s away and also fight against the aging effects on the brain, as well as improving your memory.

  1. Curb all kinds of cancers

There is increasing evidence signifying that an apple a day may help curb breast cancer because it offers you with more phenolics, which are linked with several health benefits. The American Association for Cancer Research suggests that the daily intake of apples can reduce the risk of developing pancreatic cancer by up to 23%. Moreover, researchers at Cornell University have described various compounds in apple peel that have potent anti-growth activities against cancer cells in the liver, colon and breast as well.

  1. Cut Down Extra Weight

Today, many health problems are linked with being overweight among them high blood pressure, diabetes type 2, sleep apnea and heart disease and stroke. To cut down your extra weight and improve your overall health, you should eat a balanced diet rich in fiber. So start eating apples on a daily basis, they will help you in controlling your appetite without consuming too many calories.

Image credit by Pinterest
Image credit by Pinterest
  1. Boost Immune System

According to a study, red apples have a rich amount of quercetin, an antioxidant which can help boost and strengthen your immune system, particularly when you’re anxious.

  1. Keep Your Skin Glowing and Younger

When you apply the pastes made of honey and apple, or apple and milk on your skin, they will increase the skin and glow of your skin. The reason is the powerful antioxidants which the skin and flesh of apples contain. These antioxidants counteract the damaging effects of free radicals that are directly associated with premature aging, including age spots, wrinkles, and other age-related conditions. Eating apples also helps keep the skin looking young, as it also regulates the blood circulation.

  1. Prevent Eye Disorders
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According to some research, apples are believed to improve eyesight, as well as make the eyes stronger. They are also great for treating the night blindness. This is because apples are full of flavonoid compounds and antioxidant phytonutrients, which may lower the impact of free radicals on eyes. Moreover, they may also prevent conditions such as cataracts, degeneration, and glaucoma.

  1. Ensure Dental Care

If you want to improve your dental health, eat apples. Eating apples may cleanse the teeth and gums because of their fiber content. Furthermore, this healthiest fruit also has some antibacterial properties which reduce not only the production and development of bacteria in your mouth but also minimize the incidence of cavities in the teeth.

  1. Improve Digestive Health

One of the essential parts of human health is the beneficial bacteria living throughout the body. According to recent research, apples specifically help improve the functioning of the bacteria living inside of our large intestine. Moreover, they can change the metabolism within the digestive tract and transform the balance of bacteria which is potent to lead to improved health by maximizing nutrient uptake and eliminating harmful bacteria and toxins.

  1. Protect Muscles and Bones

Apples are also known to eradicate weakness and boost energy and strength to weak people. Therefore, it is often given to patients to help them get quick recovery from their illnesses. Additionally, if you want to gain weight, then start consuming apples each day. Eating apples not only helps in detoxifying the body but also improve the overall health of your body. Though it doesn’t contain have a great amount of protein, the grouping of the antioxidant compounds and the protein found in apples can play a vital role in preventing weakness and fortifying your bones and muscles.

Image credit by khoedep
Image credit by khoedep

Let us know what else you love about apples in the comment box.

Stephaine D. Murillo is a Dubai-based American professional nutritionist who tells the secrets of a healthy and longer life. She is ambitious to find the significant benefits of a nutritional and balanced diet. She guides food lovers about the health benefits and drawbacks of vegetables, fruits and other types of food. She loves to share information about food & health through Papaorder Blog. So, subscribe Papaorder blog to get her health & food tips.

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