“An apple a day keeps the doctor away” is an old saying. But did you know there’s solid science behind this saying?
Apples are rich in fibre, antioxidants, and essential nutrients that support everything from gut health and weight loss to glowing skin and stable blood sugar levels.
In this blog, we explore the top health benefits of apples, their nutrition profile, types, skin care uses, and possible side effects of apple juice.”
Nutritional Facts of Apples
Apples are a nutritional powerhouse. They contain various nutrients essential for us. According to the United States Department of Agriculture (USDA), Apples have a high nutritional value. Let’s take a look!
| Nutrients | Concentration per 100 gm |
| Vitamin C | 4.6 mg |
| Iron | 0.12 mg |
| Magnesium | 5 mg |
| Glucose | 2.43 g |
| Potassium | 107 mg |
| Sodium | 1 mg |
| Zinc | 0.04 mg |
| Copper | 0.027 mg |
| Manganese | 0.035 mg |
| Phosphorus | 11 mg |
Popular Types of Apples and Their Uses
There are many different types of apples, and each one has its own unique flavour, colour, and texture. Some popular types of apples include
- Red delicious: These apples are bright red and have a sweet, juicy flavour. They’re great for snacking on or adding to salads.
- Granny Smith: Granny Smith apples are green and tart, with a crisp texture. They’re often used in baking or for making apple sauce.
- Fuji: Fuji apples are red and yellow with a sweet, crisp flesh. They’re excellent for eating raw or for cooking and baking.
- Gala: Gala apples are red and yellow with a sweet, mild flavour. They’re perfect for snacking on or adding to fruit salads.
- Honeycrisp: Honeycrisp apples are red and yellow with a sweet, juicy flavour and a crisp texture. They’re great for eating raw or for making apple cider
Apple Benefits for Skin
1. Improves complexion
Apple fruit benefits by not only protecting skin against tanning but also lightening the colour. Apples contain moderate amounts of vitamin C (4.6 mg in 100 g), an essential nutrient required for the production of collagen. Collagen is an important fibre in the skin that maintains its elasticity and youthfulness.
Apple vitamins and nutrients work impressively to remove dead cells and reduce melanin content, which benefits the skin in maintaining its youthful appearance.
Additionally, the paste or juice forms help maintain the natural skin pH. The easiest way is to take a few slices of this juicy fruit and rub them over your face, and you can eat the remaining part!
2. Treats acne and dark spots
Apples can help reduce acne and dark spots, especially for those with sensitive skin. Even minor changes in skin pH can trigger breakouts, but apples come to the rescue! Their natural acids help balance skin pH and gently exfoliate.
For a simple DIY face mask:
- Mash a fresh apple and mix it with malai (milk cream) or milk.
- Apply the paste to your face and leave it on for 10–15 minutes before rinsing.
- This soothing mask may help calm inflammation, fade dark spots, and leave your skin feeling refreshed and radiant.
3. Works as a natural moisturiser
It has moisturising properties for the skin, which makes it a widely used API in many beauty products.
Apple vitamins and nutrients also protect the skin from minor infections and prevent skin drying.
Other Health Benefits of Apples
Not only do the Apples taste delicious, but they are also loaded with nutrients. Apple fruit benefits health in numerous ways, from maintaining a healthy gut to controlling high blood pressure, and in some cases, even treating cancer.
Fruits high in fibre aid digestion and boost immunity, so it won’t be wrong to say that these juicy fruits carry a storehouse of benefits for our body.
6 Reasons why Apples are the healthiest fruits on the planet
1. Helps in weight loss
Apples benefit weight loss, as they are rich in fibre and water content, and they keep the body well hydrated for extended periods. Several studies have shown that consuming apples may support weight loss in overweight individuals.
2. Support gut health
Apples are rich in dietary fibres; fruits high in fibres help in relieving stomach complications like diarrhoea, haemorrhoids, indigestion, etc.
Benefits to maintain gut health because it is rich in Pectin(fibre present in Apples), which acts as a prebiotic and maintains normal gut flora. In promoting good gut health, apples may also help prevent chronic diseases.
3. Provides strength to bones
Apples are fruits rich in flavonoids, which help maintain bone density and reduce bone inflammation.
Phloridzin(flavonoid) present in Apples is effective in strengthening bones and also maintains the skeletal system.
This is considered one of the key benefits of regularly eating apples.
4. May reduce your risk of diabetes
Although Apples are rich in sugars and carbohydrates, they have a low GI (glycemic index). This means eating apples does not increase your blood sugar levels and may be safe for people with diabetes to consume. However, always consult your doctor before doing so.
Apple Juice Side Effects: What You Should Know
Apple juice can be delicious and refreshing, but it’s essential to be aware of some potential side effects.
- Apple juice is high in sugar, which can contribute to weight gain and increase the risk of tooth decay if consumed in excess.
- Some people may experience digestive issues such as bloating, gas, or diarrhoea after drinking apple juice, especially if they have a sensitivity to certain sugars found in apples.
- Commercially produced apple juice may contain added sugars, preservatives, or pesticides, which can further increase the risk of adverse effects. Moderation is key to enjoying apple juice without experiencing side effects.
Takeaway
Apples are a nutrition-packed fruit that benefits your skin, supports digestion, aids in weight loss, and even helps manage blood sugar levels. Whether eaten raw or juiced in moderation, this humble fruit truly lives up to the adage. Just remember—whole apples offer more fibre and fewer drawbacks than processed apple juice. Enjoy an apple a day as part of a balanced, healthy diet.
Expert Quote
“In addition to their crunchy texture and sweet taste, apples are a rich source of polyphenols and fibre, which help lower cholesterol, regulate blood sugar, and protect gut health.”
–Dr Anubha Karol
Frequently Asked Questions (FAQs)
The main benefit of apples is their rich nutritional content, including vitamins, minerals, and antioxidants. These nutrients support overall health and may help reduce the risk of chronic diseases, such as heart disease, diabetes, and certain types of cancer.
Yes, it is good to eat an apple every day. Apples are a nutritious and low-calorie food, making them a healthy addition to your diet. Eating an apple daily can provide essential vitamins, fibre, and antioxidants that support overall health and well-being.
Yes, apples are good for the skin. They contain vitamins and antioxidants that help protect the skin from damage caused by free radicals and environmental stressors. Additionally, the natural acids in apples may help exfoliate the skin and promote a healthy, glowing complexion.
The nutritional value of an apple varies depending on its size and variety. On average, a medium-sized apple contains about 95 calories, along with fibre, vitamin C, potassium, and various antioxidants. Apples are also low in fat and sodium, making them a healthy snack option.
Eating one apple a day is very healthy. Apples are nutrient-dense fruits that provide essential vitamins, minerals, and antioxidants. They are low in calories and high in fibre, making them a satisfying and nutritious snack choice. Incorporating an apple into your daily diet can contribute to overall health and well-being, supporting various bodily functions and reducing the risk of chronic diseases.
References:
- Livesey, G., Taylor, R., Livesey, H. F., Buyken, A. E., Jenkins, D. J. A., Augustin, L. S. A., Sievenpiper, J. L., Barclay, A. W., Liu, S., Wolever, T. M. S., Willett, W. C., Brighenti, F., Salas-Salvadó, J., Björck, I., Rizkalla, S. W., Riccardi, G., Vecchia, C. L., Ceriello, A., Trichopoulou, A., & Poli, A. (2019). Dietary Glycemic Index and Load and the Risk of Type 2 Diabetes: A Systematic Review and Updated Meta-Analyses of Prospective Cohort Studies. Nutrients, 11(6), 1280. https://doi.org/10.3390/nu11061280
- Asgary, S., Rastqar, A., & Keshvari, M. (2018). Weight Loss Associated With Consumption of Apples: A Review. Journal of the American College of Nutrition, 37(7), 627–639. https://doi.org/10.1080/07315724.2018.1447411
- Oyenihi, A. B., Belay, Z. A., Mditshwa, A., & Caleb, O. J. (2022). “An apple a day keeps the doctor away”: The potentials of apple bioactive constituents for chronic disease prevention. Journal of Food Science, 87(6). https://doi.org/10.1111/1750-3841.16155
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