Apples Nutritional Value and 14 Health Benefits

Did you know that the white-fleshed, crispy apples are loaded with an assortment of nutrients that make them unique among all fruits out there? It is this nutrient combination, why the old and famous adage “an apple a day keeps the doctor away” truly applies to this delicious and crunchy fruit.

Eat them in their natural form or toss them into scores of desserts and other recipes to cook up mouth-watering delicacies, this sweet or tart fruit can be added to any recipe to enhance its flavor and taste. While the edible skin varies in color from bright red to light green to golden and every shade in between, the taste can range from moderately sweet and refreshing to pleasantly sour.

Members of the rose family, apples come in a hundred various types, the most common and popular of them being gala apples, red apples, pinky lady apples, Fuji apples, Granny Smith apples, and Rome apples. Regardless of the type, color, and taste, apples are highly nutritious and full of healthy and wealthy benefits.

As you browse through the sections below, know the nutritional value of apples and the remarkable advantages they offer to your body. 

Apples Nutritional Value and Facts

Amount of Apples (chopped): 1 cup
Total Weight of Apples: 125 g 

Basic Components 
Protein0.3 g
Water107 g
Ash0.2 g
Phytosterols15 mg
Total Calories65
Calories From Carbohydrate62.1
Calories From Fat1.8
Calories From Protein1.1
Total Carbohydrate17.3 g
Dietary Fiber3 g
Starch0.1 g
Sugars13 g
Fats & Fatty Acids 
Total Fat0.2 g
Polyunsaturated Fat0.1 g
Total Omega-3 Fatty Acids11.2 mg
Total Omega-6 Fatty Acids53.8 mg
Vitamin A67.5 IU
Vitamin C5.7 mg
Vitamin E0.2 mg
Vitamin K2.8 mcg
Niacin0.1 mg
Vitamin B60.1 mg
Folate3.8 mcg
Pantothenic Acid0.1 mg
Choline4.2 mg
Betaine0.1 mg
Calcium7.5 mg
Iron0.1 mg
Magnesium6.3 mg
Phosphorus13.8 mg
Potassium134 mg
Sodium1.3 mg
Fluoride4.1 mcg
Apples Nutritional Value and 14 Health Benefits
Cover Image by Ylanite Koppens from Pixabay

Health Benefits of Apples

  1. A rich source of phytonutrients and flavonoids, apples provide antioxidant protection and lower the risk of contracting heart diseases. By keeping the LDL cholesterol levels under control and regulating blood pressure and overproduction of fat in the liver cells, apples protect the cardiovascular system and prevent atherosclerosis.
  2. Apples contain the antioxidant compound, quercetin which helps in preventing oxygen molecules from causing damage to individual cells, thereby inhibiting the growth of tumors and avoiding the spread of cancerous cells. They have proved to be beneficial in reducing the risk of lung cancer, colon cancer, breast cancer, and prostate cancer.
  3. Due to their filling effects and the presence of insoluble fiber, apples make an excellent and effective appetite suppressant. Besides, the soluble fiber pectin is known for controlling cravings, reducing cholesterol in the liver, slowing digestion, stabilizing the body’s sugar levels, and regulating fat metabolism; thus, making an ideal weight-loss food.
  4. Apples are a great remedy for constipation since they are rich in insoluble fiber which smoothens bowel movements, prevents stomach disorders, and prevents diverticulosis, a condition that leads to colon cancer.
  5. The deficiency of hemoglobin in the blood can be effectively increased by the intake of an iron-rich diet, such as apples. In short, apples are highly valuable for treating anemia.
  6. Regular consumption of apples is beneficial for battling weakness and contributing to the vigor and vitality of weak individuals. Furthermore, apples are useful for gaining weight, detoxifying the body, and improving overall health.
  7. The fiber present in apples cleanses the teeth and the antiviral properties keep the bacteria and virus at bay. In turn, apples clean the teeth and gum, thereby lowering the development of cavities in teeth.
  8. Biting and chewing on an apple stimulates the production of saliva in the mouth, thereby lowering the levels of bacteria and reducing tooth decay. All you get are whiter and healthier teeth.
  9. Consuming apple juice on a daily basis has proved to reduce wheezing in children suffering from asthma, as compared to those children who drank apple juice just once a month. Also, babies born to mothers who consumed plentiful apples have lower rates of contracting asthma as opposed to mothers who ate a few of these crunchy fruits.
  10. The presence of the flavonoid, phloridzin in apples has been researched to protect post-menopausal women from osteoporosis and assist in increasing bone density. Boron is another ingredient present in apples that helps in strengthening bones.
  11. Drinking apple juice regularly is helpful for keeping away Alzheimer’s disease and fighting the effects of aging on the brain.
  12. Consuming high-fiber foods, including apples, has been proven to provide protection against Parkinson’s disease, a condition characterized by the breakdown of the brain’s dopamine-producing nerve cells.
  13. The presence of excessive cholesterol in the bile to remain as liquid causes it to solidify and hence, form gallstones. To prevent the formation of gallstones, a high-fiber diet is highly recommended to keep the weight and cholesterol levels under control. Apples are among the high-fiber foods.
  14. The health benefits of apples are also associated with treating and reducing the risk of developing obesity, diabetes, unhealthy cholesterol levels, inflammatory bowel disease, hemorrhoids, Crohn’s disease, ulcerative colitis, dysentery, eye disorders, gout, rheumatism, and several other disorders. 

The wealth of benefits presented by these yummy and refreshing apples make them one of the most affordable and delicious fruits on the list. So, treat yourself to this wonderful fruit and gift yourself a health and energy boost.