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 9 Fabulous Health Benefits of Apple

  Last Updated : Sep 19,2018






5/5 stars      1 REVIEW

9 Fabulous Health Benefits of Apple

If there is one health adage that people hardly forget, it is – An apple a day keeps the doctor away! No wonder then that this awesome fruit sells in our markets all year round. Sweet and juicy, the apple is a great addition to your fruit bowl. It is a quick and handy snack that you can have without much ado. It is easy to clean and chop and tastes good as it is, so you can have it anytime you want. Many people even carry a whole apple in their bag, to bite into when hunger pangs strike. This all-time favourite fruit also has fascinating health benefits, due to its rich nutrient and fibre content. From beating blood pressure blues to keeping your waistline in check, it has a lot of goodness in its pocket. Learn more about it here…

 

1. Weight loss

Eating Apples has also been associated with weight loss in middle aged overweight women (1). This may be attributed to the soluble fibre content and antioxidants present in the fruit. Apple Crumble is a low calorie healthy recipe which is also tasty and good for those watching their weight.

2. Antioxidant Rich

Apples contain a variety of phytochemicals, including quercetin, catechin, phloridzin and chlorogenic acid, all of which are strong antioxidants (2). The antioxidants in apple help to reduce damage to cells, and hence prevent many chronic diseases like cardiovascular, cancers and asthma and build the immune system. Try our antioxidant rich fruit infused water Apple Carrot Ginger Honey Infused Water for detoxification of your body.

3. Dental Hygiene and Health

A study conducted on children stated that consuming sliced apples after meals reduced the occurrence of dental caries in children (3). Chewing apples reduces the plaque area in the mouth (4). Apples hence helpful in maintaining oral hygiene. Apples also have a mouth-cleansing property, and offer a tasty way to bright, shiny teeth!

4. Blood Pressure

Being low in sodium, apples are good for hypertensives. Since they have to consume low sodium foods, apple is a great option for mid-morning or evening snacks. The fruit is also effective against high blood pressure because of its diuretic effect. Apple contains a flavonoid Quercetin and they are related to reducing the blood pressure in hypertensive patients (5).

5. Good for constipation and diarrhea

Don't peel your apple. Two-thirds of the fibre and lots of antioxidants are found in the peel. However, remember to wash your apple well to remove any remnant pesticides or wax, before consuming. Fibre both soluble fiber and insoluble fiber, adds bulk to your diet and helps in easy expulsion of faeces. Apples are beneficial in the treatment of both constipation (raw apples) and diarrhoea (cooked/stewed apples). Apple Juice and Apple Magic will ease your stomach during diarrhea.

6. Diabetes

Apple has a Glycemic Index of 39 which is low. Foods like Apple which have a low GI don't spike your glucose levels as they are absorbed slowly. Apples are also good for diabetics as the soluble fibre assists in regulating blood sugar, preventing a sudden increase or drop in serum sugar levels and preventing developing type 2 diabetes. Apples are high in fiber ensuring smooth blood flow in blood vessels. 

7. Asthma

Apple consumption has been inversely linked with asthma and has also been positively associated with general pulmonary health. The phytochemicals obtained from apples are beneficial in asthma. A study found negative relationship between apple intake and asthma (6).

8. Cardiovascular disease

A reduced risk of cardiovascular disease or heart disease has been associated with apple consumption. Phytochemicals in apples prevent lipid oxidation and therefore are helpful in reducing the risk of cardiovascular disease. It prevents the oxidation of bad cholesterol and thus prevents atherosclerosis. People who had the highest consumption of apples had a lower risk of thrombotic stroke compared to those who consumed the lowest amounts of apples, this was due to the flavonoid Quercetin (7). Papaya and Apple Frappe is a refreshing chilled drink natural sweetness of honey suitable for heart patients.

9. Cancers

Quercetin is an antioxidant found in apples, and it is studied for its anticancer properties. It is found to reduce the risk of cancers in a study published (8) i. Consumption of apples showed a negative association with lung cancer (9).

9-Fabulous-Health-Benefits-of-Apple
 

Nutrition Information for Apples, Seb

Nutritional Information for 1 cup of Chopped Apples
One cup of Chopped Apples is 116 grams.
RDA stands for Recommended Daily Allowance.

68 Calories
0.39 grams of Protein
15.54 grams of Carbs
0.58 grams of Fat

3.71 grams of Fibre = 14.84% of RDA (about 25 grams)

4.14 mg Vitamin C = 10.35% of RDA (about 40 mg)

0.76 mg of Iron (Fe) = 3.61% of RDA (about 21 mg)

4.23 mcg of Vitamin K = 3.52 % of RDA (about 120 mcg)

16.24 mg of Phosphorus (P) = 2.70% of RDA (about 600 mg)

0.29 mg of Vitamin B3, Niacin = 2.41% of RDA (about 12 mg)

8.12 mg of Magnesium (Mg) = 2.32% of RDA (about 350 mg)

0.03 mg of Vitamin B1, Thiamine = 2.30% of RDA (about 1.2 to 1.5 mg)

0.04 mg of Vitamin B6, Pyridoxine = 2.0% of RDA (about 2 mg)

87.0 mg of Potassium (K) = 1.85% of RDA (about 4,700 mg)

11.60 mg of Calcium (Ca) = 1.93% of RDA (about 600 mg)

0.02 mg of Vitamin B2, Riboflavin = 1.81% of RDA (about 1.1 mg)

3.52 mcg of Folic Acid = 1.76% of RDA (about 200 mcg)

32.48 mg of Sodium (Na) = 1.70% of RDA (about 1902 mg)

Apple-Nutritional-Information


An Apple a Day Keeps the Doctor Away!!

We may have heard this age old phrase a thousand number of times. And now we know why exactly it is said so. Including apples in your daily diet is a must and have the apple peel. Start your day with healthy apple breakfast recipes like Apple Steel Cut Oatmeal and Apple Pancake. Healthy apple desserts include Apple and Walnut Kheer, a great source of calcium and can be enjoyed by kids and as well as adults.

If you feel hungry in between meals during working hours then Apple Sticks is a stomach filling tiffin recipe that will shun away your hunger. Salads rich in health promoting phytochemicals include Apple Banana and Date Salad and Apple and Lettuce Salad.

If your kid doesn’t like to eat fruits and you want them to have some fruits then you can prepare Apple Rolls with Vanilla Cream and I bet they will not refuse eating it. Try making Refreshing drinks using apple like this unique combination of fruit and vegetable – Apple Cucumber Juice. Following a Vegan diet? Here’s Apple Dragon Fruit Vegan Smoothie recipe which is a treasure trove of nutrients.

Do try our other recipes using apples from our website and app.

Happy Cooking!!!



9 fabulous health benefits of apple

1.  
 by Tarla Dalal
Apple Cucumber Parsley Infused Water will curb your appetite. Try this unique flavorful blend of detox water as the blend of parsley and cucumber will help in flushing out the harmful toxins from your body and provide you a healthier skin. Fruit Infuser Water Bottles are easily available all over India, in online shops as well as the home needs section of supermarkets and retail chains. If you don’t have a Fruit Infuser Bottle, you can just use any glass jar or pitcher. Put the fruit and herbs in the pitcher along with water and allow them to infuse for 2 to 3 hours. Then, strain the mixture to get detox water. The fruit and herbs can be discarded or more water can be added to make more detox water. Do not use the fruit and herbs for more than twice. You can also try other fruits and herbs combo like Strawberry Lemon Basil Infused Water and Sweet Lime Coriander Mint Infused Water .
 
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2.  
 by Tarla Dalal
This irresistible snack is a perfect example of culinary innovation. It is easy, quick and super tasty! All you need to do is make dainty cups out of apples, and fill it with mixed fruits and glistening strawberry jelly cubes flavoured with chaat masala. The chaat masala gives this dish a spicy touch and together with the juicy fruits, it causes a splurge of flavours on your palate! Feel free to mix-and-match different fruits and different flavoured jellies to make the Apple Cup with Fresh Fruits, so you end up with a different exciting creation every time! Check out our collection of Fruit Based Desserts that can turn an average meal into a memorable event.
3.  
 by Tarla Dalal
At 8 to 9 months, babies start getting more active – and, of course, naughtier too. Naturally, they need more energy and more nutrients to fuel their activities and growth. By now, your child will be used to liquid foods like the Apple Punch and so this recipe represents the next stage, of having cooked and puréed fruits. Apple Stew is a tasty recipe served by most mums, and is liked by most babies as well.
4.  
 by Tarla Dalal
Low fat milk thickened with apple. The addition of nutmeg and cardamom blends well with the subtle flavours. Try not to peel the apple, as much of the fibre is present in the peel and just below it. Select sweet apples for this recipe, as sharp apples can split the rabadi bitter and so render it useless. Also try other diabetic friendly Indian sweets like Paneer Kheer and Malai Peda .
5.  
 by Tarla Dalal
A soothing milkshake that will help you relax and rejuvenate! Apple and oats are both fibre-rich ingredients, and make a winning combo in terms of flavour and texture too. Raisins impart a natural sweetness to this drink, further enhanced with a lacing of honey. Fix up this Apple and Oats Milkshake for breakfast or after a long day of work, and relish with your loved ones. It beats chocolate and coffee hands down!
6.  
 by Tarla Dalal
Steel-cut oats is a high-fibre product made by slicing oat grains into two or three groats each. It is healthier and more mealy than quick cooking oats, and has a really awesome mouth-feel. You can make exciting breakfast and snack options by combining steel-cut oats with fruits and spices. This delicious recipe combines steel-cut oats with juicy apples and creamy bananas, all soaked in nourishing almond milk with a tinge of vanilla. A dash of apple sauce imparts a natural sweetness to the recipe and enhances the fruity touch, while a topping of walnuts gives it a delectable crunch! The Apple and Banana Steel-Cut Oats tastes much better when served chilled, so try to refrigerate it for a few hours before serving. Else, you can also serve it immediately. Try other healthy recipes with steel-cut oats like the Steel Cut Oats with Strawberries and Almond Milk or Apple Steel Cut Oatmeal with Almond Milk .
7.  
 by Tarla Dalal
Apples with skin gives us fibre and vitamin c and carrots is a good source of vitamin a. . This drink is great to be had in the morning as it is very refreshing and healthy. . . Make this as close as possible to serving time. . .
This is an elegantly-flavoured, soul-warming breakfast that is sure to gear you up for the day ahead. Oats, cooked with almond milk, laced with cinnamon and topped with apples and walnuts, this is one bowlful that you are sure to enjoy. Moreover, this vegan recipe is also very easy to make. However, you must serve the Apple, Cinnamon and Oats Recipe with Almond Milk immediately after cooking because it tends to get very thick. We have sweetened the oats naturally with chopped dates. If you want it sweeter, you can add a little more dates. Chock-full of fibre, oats is sure to keep you satiated for a long time. It also reduces quick hikes in blood sugar levels. On the other hand, almond milk gives loads of protein for your bones and keeps all the cells of your body healthy. Walnuts add some omega-3 fatty acids to your breakfast, keeping your heart healthy and happy!
An age-old combination of apples and cinnamon combines here to make an ice-cream which tastes equally great.
 
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Enjoy radiant skin and an instant energy boost with this fusion of veggies and fruits in this Carrot Spinach and Black Grape Juice. Vitamin E from spinach, vitamin A (carotenoids) from carrots and other antioxidants from grapes and apple all contribute to the goodness of this cocktail. Antioxidants wipe off the free radicals that fasten the ageing process, wrinkles and loosen our skin. Folic acid and zinc are required to maintain normal blood flow to the skin to keep it healthy. Create a combo meal of Carrot Spinach and Black Grape Juice, Fruity Corn Salad and Basil Corn Fusilli .
This salad is a good source of iron, vitamin c, calcium and carbohydrate which is the source of instant energy. It will perk you up almost instantly. It makes a great snack that can be assembled quickly at any time using all your favourite fruits.
12.  
 by Tarla Dalal
Pear, apples and rocket leaves salad is an exotic one, which combines pears and apples with rocket leaves. The fruits are used unpeeled, adding to the visual appeal as well as health quotient. A mix-in of caramelised walnuts adds a tasty crunch to the salad, while the olive oil and vinegar based dressing adds some tang. In all, this is a very tempting offering that will be loved by all.
 
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13.  
 by Tarla Dalal
Kale is considered by experts to be one of the most nutrient-dense ingredients in the world, and fortunately for us, it is tasty too, especially when you choose the mildly-flavoured, small-leaved variety. Here, we have made a mouth-watering Palak, Kale and Apple Juice, which has a very balanced flavour and nice texture. The ingredients are rich in iron, vitamin C and fibre, which makes it a nutritious snack for weight-watchers. It is quite filling, as all the fibre is retained and not strained. The natural sweetness of apples and honey is enough to flavour this juice, so avoid adding sugar to it.
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Reviews

9 Fabulous Health Benefits of Apple
5
 on 16 Aug 18 03:21 PM


Just glancing through this apple article. surprised to know the brilliant information given in very professional way. It has so many health benefits in itself that the person can keep sickness away. Apple has potential to control your weight, digestion system, BP, asthma and keep your heart healthy. Truly said that eat apple a day, keeps the doctor away. Would like to thank Tarlaji and team for sharing this wonderful knowledge.