9 Fabulous Apple Benefits
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
Apple benefits are numerous because they 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 the fruit to get maximum apple benefits. 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. Apple be in the treatment of both constipation (raw apples) and diarrhoea (cooked/stewed apples). Apple Juice and Apple Magic will ease your stomach during diarrhea.
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. Apple benefits 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.
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.
Apple benefits are multiple in different types of cancers due to its phytochemical content. 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) . Consumption of apples showed a negative association with lung cancer (9).
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.
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)
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.