Health Benefits and Nutritional Facts of Apple


“An apple a day keeps the doctor away” the famous saying itself justifies the immeasurable qualities of this delicious, crunchy, wonderful fruit. Packed with rich phyto–nutrients and anti-oxidants, the essential fruit in true sense is indispensible for optimal health. Apple lovers this way!




Polyphenols contained in apples are significant on their function as antioxidants. This antioxidant property of apples also results in better function of our cardiovascular system.

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The strong antioxidant, anti inflammatory benefits of apples can also be relate to its ability to lower risk of asthma, says study. Those who take apple juice have less chance of developing asthma as that of those who don’t. However apples standout as a unique fruit in this regard. Surprising!





The area of cardiovascular benefits from apples is well studied by researchers. They say, the cardiovascular benefits are closely linked with the two aspects of apple nutrients. They are Water soluble fiber content and the unusual mix of polyphenols in apple. Regular intake of apple results in the reduced levels of total cholesterol and LDL cholesterol.

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Many heart problems can be traced back to the possible oxidation of fats including unwanted fats dumped in the blood stream, fats found in the membranes of cells linking our blood vessels and so on. Decreased oxidation of fats can be regarded as a key factor in lowering risk of many chronic heart problems. Recent study has also shown that the quercetin content of apples also provides our cardiovascular system with anti-inflammatory benefits.


The fat-lowering effects of apple have traditionally been associated with its soluble fiber content, and in particular, with its fat-soluble fiber called pectin. What we now know, however, is that whole apples only contain approximately 2-3 grams of fiber per 3.5 ounces, and that pectin accounts for less than 50% of this total fiber. These are really helpful in cardiovascular benefits.

This is amazing that a small, delicious fruit can offer such a fantastic combination of cardiovascular benefits.

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One whole apple can makes you less hunger and gives you more satisfaction, study says. It says that When healthy adults consumed one medium-sized apple approximately 15 minutes before a meal, their caloric intake at that meal decreased by an average of 15%. This ultimately results in reduced risk of obesity because of the reduction in calories consumed.

It is also to be noted that Foods high in fiber –like apple– will fill you up without costing you too many calories.




Scientists have recently found that intake of apples significantly alter amount of bacteria in large intestine, especially the two bacteria called Clostridiales and Bacteriodes. As a result of these bacterial changes, metabolism in the large intestine is also changed, and many of these changes appear to provide health benefits. So it can also be stated that the important health benefits of apples may stem from their impact on bacteria in the digestive tract.


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It has been found that people who consumes more antioxidant substances like that of in apple are exposed to less chance of developing cataracts, a medical condition which results in blurred vision. It is said that those who intake apple are 10 to 15 per cent less likely to develop cataracts.




A recent study draws the conclusion that, the consumption of apples keeps away Alzheimer’s and protects the brain from aging. It keeps you mental age young and beautiful.



Nutrition Profile of Apples – raw with skin

Nutrition Profile of Apples, raw, with skin
NutrientUnitValue per 100 g
Total lipid (fat)g0.17
Carbohydrate, by differenceg13.81
Fiber, total dietaryg2.4
Sugars, totalg10.39
Calcium, Camg6
Iron, Femg0.12
Magnesium, Mgmg5
Phosphorus, Pmg11
Potassium, Kmg107
Sodium, Namg1
Zinc, Znmg0.04
Vitamin C, total ascorbic acidmg4.6
Vitamin B-6mg0.041
Folate, DFEµg3
Vitamin B-12µg0
Vitamin A, RAEµg3
Vitamin A, IUIU54
Vitamin E (alpha-tocopherol)mg0.18
Vitamin D (D2 + D3)µg0
Vitamin DIU0
Vitamin K (phylloquinone)µg2.2
Fatty acids, total saturatedg0.028
Fatty acids, total monounsaturatedg0.007
Fatty acids, total polyunsaturatedg0.051
source: USDA National nutrient database



Studies shows that the intake of apples makes the human body more resisting to chronic diseases like cancer. The flavonol substance, present in the fruit helps to reduce the risk of pancreatic cancer. Similarly researchers at Cornell University have identified several compounds—triterpenoids—in apple peel that have potent anti-growth activities against cancer cells in the liver, colon and breast. But the area of lung cancer benefits from apples makes the fruit more unique.

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There are only rare fruits/vegetables that can fight against lung cancer, and apple comes in this remarkable category. This special fruit acts incredibly powerful against lung cancer. Their antioxidant and anti-inflammatory benefits are definitely involved here, along with the many other substances included in the fruit.

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Meanwhile, the National Cancer Institute in the U.S. has recommended a high fiber intake –apple has it- to reduce the risk of colorectal cancer.



  • 1st image courtesy of liz west
  • 2nd image courtesy of NIAID
  • 3rd image courtesy of Dave Crosby
  • 4th image courtesy of jesadaphorn/
  • 5th image courtesy of ddpavumba/
  • 6th image courtesy of Ken Teegardin
  • 7th image courtesy of samarttiw/
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