What are the benefits of eating apples?

what are the benefits of eating apples


Apple scientifically known as Malus domestica sp., belongs to the Rosaceae family. Apple was first introduced by Greeks and Romans to the world (1). This fruit is proven to be effective against chronic heart and vascular disorders, respiratory and pulmonary dysfunction, diabetes, obesity, and cancer (2). Regular apple consumption may contribute to a lower risk of mortality (3). therefore, let us see What are the benefits of eating apples and how they effects our body.

India ranks second in the world in the production of fruit and ranks fifth in the world in exporting apples (4). Apple can be eaten raw or is used as an important ingredient in desserts like apple pie, maple crumbles, apple crisp, and apple juice, and dried apple.

Nutritional value of Apple

According to the USDA National Nutrient Database apples contain several nutrients as well as non-nutrient components, including dietary fiber, minerals, and vitamins (5).

Apples are also rich in phytonutrients and flavonoids like quercetin, epicatechin, phloridzin, and other polyphenolic compounds (6).

Compound Amounts per 100 g.
Water 85.56 g
Energy 52 kcal
Protein 0.26 g
Total lipid ( Fat)s 0.17 g
Carbohydrates 13.81 g
Dietary Fiber 2.40 g
Sugar 10.39 g
Folates 3 µg
Vitamin A 54 IU
Vitamin C 4.6 mg
Vitamin E 0.18 mg
Vitamin K 2.2 µg
Calcium 6 mg
Iron 0.12 mg
Magnesium 5 mg
Phosphorous 11 mg
Zinc 0.04 mg
Sodium 1 mg
Potassium 107 mg

What are the benefits of eating apples

1. Anticancer and antioxidant properties

One of the apple benefits is its anticancer and antioxidant properties. Because of its powerful antioxidant components act as has high radical scavenging activity. Important antioxidant components are flavonoids, polyphenols, triterpenoids, and oligomeric procyanidins (7,8,9).

Regular consumption of one or more apples a day responsible for protecting the body against oral, breast, colon, liver, and lung cancer.

2. Improves digestion

Apples are rich in sugar, polyphenols, and pectin (fiber). These compounds provide a healthy environment to intestinal microbiota (10). These compounds do not get absorbed in the small intestine. Whereas easily ferment in the large intestine thus promote the growth of colonic microbiota to bioavailable and biologically active compounds (11).

Therefore eating apples helps in the improvement of gut health and prevents constipation, irritable bowel syndrome, and all kinds of stomach diseases (12). Carbohydrates (especially sorbitol) found in apple juices can cause increased frequency and water content in stools and smooth bowel function (13).

3. Prevents heart-related problems

Regular consumption of apples had a lower risk of thrombotic stroke, myocardial infarction, or cardiovascular disease death. This is because of its abundance of fiber, antioxidants, vitamin C, and polyphenols (14).

4. Healthy lungs

Apples contain different subclasses of flavonoid-like quercetin, catechins, and anthocyanins or phloridzin.

Studies suggest that flavonoids and their derivatives plausibly reduce asthma inflammation through antioxidant, antiallergic, and anti-inflammatory properties (15).

Another important study on apple benefits suggested that the consumption of apples during pregnancy may have a protective effect against the development of childhood asthma and allergic disease (16).

5. Anti Diabetic

Research supported that consumption of apples associated with an 18% reduction in type 2 diabetes mellitus risk (17).

This is because of the high quercetin in the apple peels (18). Along with this apples also has a low glycemic index because of abundant carbohydrates (19).

6. Improves memory

The phytonutrients contained in apple and apple juice work against oxidative brain damage that can lead to memory loss (20).

Besides this apple is also rich in quercetin, vitamin C and phenolics protects brain cells from oxidative damage. These compounds also diminish the symptoms of Alzheimer’s disease (21).

7. Weight loss properties

One of the apple benefits is it helps in losing weight. It contains an adequate amount of water that can fill your stomach easily which often leads to reduced calorie intake (22).

Apples are known as a major source of polyphenols, dietary fiber, carotenoids, and other nutrients (23). Which are the major factors for the reduction of weight.

8. Healthy Bones

Vitamin C, K, phytochemicals, flavonoids, and phloridzin present in apple and apple peel can protect you from osteoporosis by improving inflammation markers and increasing bone density (24).

9. Protect against stomach injury from NSAIDs

Nonsteroidal anti-inflammatory drugs (NSAIDs) can damage the gastrointestinal tract, causing widespread morbidity and mortality (25).

Apple peel polyphenols (chlorogenic acid and catechin) may be useful in the prevention or treatment of nonsteroidal anti-inflammatory drug-associated side effects (26, 27).

The research study also supported that apple peel polyphenols also reduce aspirin-induced gastric injury (28).

10. Immune booster

Apples contain an antioxidant (quercetin) that improves healthspan. An apple a day truly boosts the immunity of the body. Studies suggest that apple extract (whole) is more resistant to heat, UV irradiation, and paraquat-induced oxidative stress, suggesting that cellular defense and immune system functions are also improved (29).

11. Whiter healthier Teeth

A recent research study published in Plos One suggested that chewing an apple although does not remove dental plaque. But it does produce an immediate reduction in the ability of bacteria to multiply and grow similar to that after tooth brushing (30).

12. Prevents cataract

A cataract is one of the major eye problems in aged persons. It causes vision problem and surgery have its own limitation and complications. Apple, on the other hand, helps in protection against cataracts.

A research study published in the Saudi Journal of Ophthalmology discovered that Apple is a rich source of quercetin, epicatechin, and procyanidin that can act as an anti-cataract agent which cures cataract because of their presumed safety, and potential nutritional and therapeutic effects (31).

13. Healthy Liver

The polyphenols present in apples have hepatoprotective effects on the liver which may be due to their free radical scavenging effect, inhibition of lipid peroxidation, and its ability to increase antioxidant activity (32).

14. Prevent food allergies

Unripe apples contain apple condensed tannins (ACT) which have a ten times higher level of nutrients than ripe apples. Apple condensed tannin (ACT) intake would inhibit the development of oral sensitization and may fundamentally be used to prevent food allergies (33).

The side effects of Apple

1. Too much apple causes diabetes

Apples were significantly associated with a lower risk of type 2 diabetes, whereas greater fruit juice consumption was associated with a higher risk (34).

2. Constipation

Grated apples may cause constipation. Especially among children. Therefore avoid grated or boiled apples (35).

3. Allergy

The person who is allergic to birch pollen should not eat an apple because the homology of proteins of pollen to the proteins of apple results in allergic symptoms in the mouth (36).

Healthy Recipes for Apple

1. Apple puree

Grinding apples with yogurt, milk, and cinnamon will make a smooth puree.

2. Apple chips

The thin slice of apple baked with cinnamon sprinkled over it can be eaten like chips. Apple chips can be a good healthy snack without any harmful effects of normal chips.

3. Salad

Apple can be eaten in the form of salad, dry or raw or vegetables.