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Apple Health Benefits, Nutrition Facts

We’ve all heard the old adage ‘an apple a day keeps the doctor away’, but what really are the apple health benefits? Given below are some of the most common health benefits that will assert and validate the popularity of this fruit.
  • Protecting bones: A flavonoid known as phloridzin, present only in apples, can help in prevention and treatment of osteoporosis in post-menopausal women. Apples strengthen the bones and increase bone density.
  • Reducing symptoms of asthma: Studies show that the wheezing problem is less severe in asthmatic patients who drink apple juice every day.
  • Lowering cholesterol: Eating two apples a day can help you reduce your cholesterol levels by up to 16%.
    This is because the pectin present in apples decreases the LDL or the “Bad” cholesterol in the body.
  • Weight loss: Weight watchers are advised to consume around 3 apples when on a diet, as this fruit is quite low in calories, yet high in vitamins.

Apple Nutritional Value

The vitamins present in apples include Vitamin A, B Complex Vitamins, Vitamin C, Vitamin E and Vitamin K. Minerals present in apples include calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, sodium and zinc. Apples also contain small amounts of other vitamins and minerals.

In spite of all the apple nutrition benefits mentioned above, it is important for you to check with a doctor, before adding this fruit to your daily diet.

Apples are regarded as a tasty and healthy snack, mainly because they are low in fat and calorie, but high in nutrition. There are several important nutrients in apple, which is why most health experts advise people to include this fruit in their daily diets.

Given below are some of the vitamins and minerals found in a medium red apple, with its skin:

  • Vitamin A – 98 IU 
  • Vitamin B1 – 0.031 mg
  • Vitamin B2 – 0.047 mg
  • Vitamin B6 – 0.075 mg
  • Vitamin C – 8.4 mg
  • Vitamin E – 0.33 mg
  • Vitamin K – 4 mg


  • Calcium – 11 mg
  • Copper – 0.092 mg
  • Iron – 0.31 mg
  • Magnesium – 32 mg
  • Manganese – 0.319 mg
  • Phosphorus – 26 mg
  • Potassium – 195 mg
  • Selenium – 1.2 mcg
  • Sodium – 1 mg
  • Zinc – 0.18 mg

Other minerals and vitamins are also present in apples, though in smaller quantities.


You’ve probably had several health experts tell you how good apples are for your health. However, did you know that many dermatologists also recommend apple for skin improvement purposes? It is true! Apples can help you look your best, whether you choose to eat them daily, or apply them on to your skin in the form of a mask. Depending upon your skin-type, there are many different facial masks that you can use, for fresh, healthy and younger-looking skin.

  • Normal skin: Mix 3 tablespoons of hot milk with a teaspoon of oaten flakes in a bowl Leave the aside mixture for about 10 minutes, before adding a grated apple to it. Beat the yolk of an egg and add it to the bowl of flakes and apple, blending all the ingredients completely. Apply this paste on to the skin and leave it on for at least 10 minutes, before washing it off with warm water.
  • Dry skin: In a bowl, take a tablespoon of grated apple, one beaten egg yolk, a teaspoon of honey and a tablespoon of butter. Mix all the ingredients well and apply the paste on to your skin. Leave the mask on for at least 20 minutes before washing it off with water. It is best to use this mask just before you go to bed.
  • Greasy skin: Grate a big green apple in a bowl, before adding an egg yolk and a teaspoon of ground horseradish to it. Apply this mask on to your face and leave it on for at least 15 to 20 minutes, before rinsing it off with cool water.
  • Aging skin: Mix a grated green apple with a grated carrot and apply the pack on to the face. After 15 minutes or so, rinse your face with cool water and pat it dry.

Apples can be used to improve the overall health of all types of skin.

Weight Loss

Most dietitians and fitness instructors refer to apples as a natural weight loss food. There are several different reasons why apples are an excellent addition to any weight loss diet. Firstly apples are not high in fat, sodium or calories, all of which contribute to weight gain. Moreover, they are packed with vitamins, minerals and fiber, thereby keeping you full for a longer period of time. Studies indicate that apples also contain enzymes that can help you digest your food in a more efficient manner. Due to these reasons, most people are advised to have an apple for weight loss purposes.


You are probably aware that apples are good for your overall health and wellbeing. However, did you know that you could use apple for hair improvement purposes too? An ingredient known as Pyrus Malus, which is derived from apples, is usually used in many hair care products, in the form of a conditioning agent. 

Recent studies indicate that apples not only improve the texture of your hair, but also can prevent hair loss and baldness. Procyanidin B-2, an ingredient that is used in certain hair re-growth potions, is derived from apples.


Contrary to what many people believe, apples are good for those who are diabetic. They contain only around 80 calories or so, and are loaded with nutrition. Apples are not only high in dietary fiber, but they are a good source of antioxidants, known as phytochemicals. The presence of free radicals in your body leads to cell damage as well as elevated levels of sugar in the blood. Phytochemicals get rid of the free radicals, which in turn reduces blood sugar levels in the body. Patients are therefore advised to consume apple for diabetes control purposes. However, since there is some amount of sugar present in apples, it is important to ensure that you do not eat more than the daily recommended amount.

Digestive Problems

Digestive ailments like nausea, flatulence, constipation, diarrhea, and so on, are quite common, irrespective of age or gender. Fortunately, many of these disorders can be cured without taking any medication. People who suffer from minor digestive disorders are usually advised to incorporate a few healthy dietary and lifestyle changes. Several people are also advised to take apple for digestive problems. One of the main causes of most digestive disorders is the lack of enzymes in the body. Since apples are high in enzymes and fiber, they can help your body process the food you eat in a better manner. The regular consumption of apples is good for stabilizing bowel movements, which in turn reduces the risks of constipation and other tummy-related disorders.

Kidney and Liver

Apple health benefits are plenty and there are sufficient studies to prove the facts. A number of women consume an apple a day to improve the health of their hair and skin. However, did you know that health experts recommend apple for kidney and liver health too?

Studies show that you could reduce your risks of developing kidney stones by adding apples or apple juice to your daily diet. However, make sure that you drink fresh apple juice, without any added sugar or preservatives; commercially packaged juice is not as healthy as the fresh one.

The liver is one of the most important organs of the body, as it performs several tasks like getting rid of the impurities from the bloodstream. The liver also happens to be under a lot of pressure and is often overworked. In order to keep your liver healthy at all times, it may be a good idea for you to follow the detoxification process once a while. There are pills and supplements that you can take for this purpose, but the best way to cleanse your body and your liver is by eating the right foods. Since apples are a great source of pectin, they release many of the toxins accumulated in the digestive tract. Eating an apple a day helps reduce the pressure on the liver, thereby keeping it healthy.

Apple During Pregnancy

Almost every woman tries to follow a healthy diet when she is pregnant, so that her baby can receive the nutrients required to grow and develop well. One of the foods that should be a regular part of any pregnant woman’s diet is apple. Some of the apple during pregnancy benefits could include:

Reduced risk of asthma:

Studies indicate that pregnant women who eat four or more apples each week are less likely to have asthmatic children, as compared to those women who do not eat apples during pregnancy.

Proper development:

Apples are packed with minerals and enzymes, required by a developing baby. Women can ensure that their babies grow properly by eating one apple a day. 

However, women should ensure that they do not consume an excessive amount of apple or apple juice during pregnancy. In fact, it is best for all pregnant women to consult a doctor, before adding apples to their diets.

Submitted on January 16, 2014