Apple Nutrition- Facts and Health Benefits

Apple Nutrition- Facts and Health Benefits

Apples are delicious, crunchy and nutrition-filled fruits. We all have heard the age-old saying, ‘An apple a day keeps the doctor away.’ The nutrients available in an apple not only help cure a disease but this bright-coloured juicy fruit is good for our overall health. You can have apples as a snack or as part of smoothies, salads or can use them in pies or desserts. Originally from Central Asia, apples are today commercially the fourth among the extensively produced fruits in the world after orange, banana and grape. Various studies show the numerous health benefits of this juicy fruit. (1,2,3, 4).

Here, we will read in-depth about the nutritional content and health benefits of this wonder fruit.

Apple Nutrition content

Apples are highly nutritious fruits. They are rich in fibre and packed with several antioxidants, vitamins and minerals. They are composed of water and carbs and contain natural sugars like sucrose, fructose and glucose.

Rich in Fibre

Apples are an exceptional source of both soluble and insoluble fibres. Fibres normalize bowel movements, lower cholesterol levels, helps maintain blood glucose levels, and achieve ideal weight. 100 grams of an apple contains around 2.4 g of dietary fibre which is 9 percent of RDI.

Contains Phytochemicals:

This luscious fruit also contains phytochemicals like quercetin, catechin, chlorogenic acid, anthocyanin. Phytochemicals are antioxidants that stimulate the immune system, reduce the growth of the cancer-causing cell, and stop the formation of free radicals, which causes damage to DNA and thus lead to several diseases and different types of cancer. See in this report the health benefits of phytochemicals.

Great source of Vitamin C

Apples are also rich in Vitamin C, which helps in the proper functioning of the immune system. 

Full of Potassium

100 grams of apples contain around 107 mg of potassium which is 3 percent of our daily requirement. This is one of the most vital minerals in the body that help to control fluid balance, nerve signals and muscle contractions. A large amount of potassium in the body also reduces blood pressure, save from heart disease, kidney stones and osteoporosis

Apart from these, apples are also a good source of carbohydrates, magnesium, copper, manganese, iron and Vitamins A, E, B2, and B6.

They also contain plant compounds like polyphenols that help digestion, prevent blood clots and reduce the risk of various diseases. The skin of the apple contains the maximum number of fibre and polyphenols so you should not peel it off before eating.

Despite their high carb, sugar contents and polyphenol counts, apples’ glycemic index (GI) is low, ranging from 29 to 44. Low GI score is associated with many health benefits. 

Apples are a good source of several antioxidants, including quercetin, catechin, and chlorogenic acid. These plant compounds are responsible for many of apples’ benefits.

Apple nutrition –Health Benefits

Helps in weight loss

Apples are weight-loss friendly fruits because of high fibres and low calories. So, if you are on a weight-loss diet, an apple is a must for you that will help you achieve your weight loss goal faster, especially if you consume it between or before meals. Apples will reduce your daily calorie intake and keep you full for a long time. This study shows how fruits rich in fibre helps to manage body weight while controlling hunger.

Lowers risks of Type 2 Diabetes

Various studies have proved the effect of apples on our blood sugar levels. A study conducted on more than 38,018 women shows that eating one or more apples a day is associated with a 28 percent lower risk of developing type 2 diabetes. The presence of flavonols and flavones in the fruit reduces the formation of type 2 diabetes.

Cardiovascular Disease

A research on forty-six hyperlipidemic and overweight men indicated that eating 300 grams golden delicious apples every day for 8 weeks reduced their risk of getting heart disease by lowering the cholesterol levels. Another study published in the American Journal of Clinical Nutrition also found that eating 2 whole apples a day reduces the chances of a heart attack or stroke.

May reduce the growth of cancer cells

Several animal and test-tube studies have shown that the presence of phytonutrients in apples has reduced the growth of cancer cells in the lungs and colon. (1,2)

So, the bottom line is apples have umpteen health benefits. The only downside with them is that some people may face digestive problems after consuming them. However, it is limited to a few people only. So, if you want to improve your overall health while maintaining your body weight, apples are a terrific choice.

Apples Nutrition Data

Scientific Name: Malus Domestica

Calories- 52

Amount Per 100 grams (Data Sourced from USDA– The United States Department of Agriculture)

Nutrients Quantity% Daily Value* 
Protein0.3 g0%
Total Fat0.2 g0%
Sugar10 g 
Iron0.1 mg 
Potassium107 mg        3%
Sodium1 mg0%
Magnesium 1%
Dietary Fibre2.4 g  9%
Total Carbohydrate14 g 4%
Vitamin A 1%
Vitamin C 7%

*Per cent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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Author: Mousumi GharamiMousumi Gharami is a Masters in English Literature Living a healthy and disease-free life is a dream of everyone, and as one of the health bloggers, she aims at fulfilling this dream for everyone through her awesome health blogs. Her friendly tips, home-remedies and valuable information can smoothen your long journey to attain wellness. Getting inspired with the real-life stories and magical solutions, she has started her blogging adventure. She does not write blogs just filled with boring advices. To motivate you to embrace a healthy life is the target of her each post. Her posts are best for those, looking for a unique 360-degree approach to get the ultimate self-care.