Apples: Nutrition Facts and Health Benefits

Apples: Nutrition Facts and Health Benefits


There might be no need to doubt the popularity of apples throughout human history.

Apples even made its appearance in the biblical story about the origin of human beings – the tale of Adam of Eve.

In fact, the apple tree is believed to have come from Southwestern Asia and Eastern Europe.

Not until the 1800s did apples witness its cultivation in the United States.

Nowadays, over 7,000 different types of apples can be found in the market. Most of them differ in color and size.

In general, apples are often characterized as a fruit with white flesh, while the color of its skin might vary from red to green.

Apples are usually consumed raw, but it is also common to use their juice or include them in many recipes.

In addition to its delicious flavor, the health benefits of apples are no longer a new discovery.

There goes a saying, “An apple a day keeps the doctor away”.

Nutrition Facts

Apples - Nutrition Facts

Overall, apples are full of vitamins, antioxidants and fiber, which are responsible for most of the health benefits of apples.

Apples are rich in water, which accounts for about 86 percent of their content (1).

100 grams of apples provides only 52 calories, which shows that apples are actually a low calorie fruit.

The majority of energy from apple results from its content of carbs. Most of them are simple sugars, for example, glucose, fructose and sucrose.

The high amount of fiber is an important characteristic of apples since fiber is associated with a lot of apples health benefits.

There is approximately 4 grams of fiber in a medium-sized apple.

This amount is equal to 17 percent of suggested intake on a daily basis.

Although the amount of essential minerals and vitamins in apples is not impressive, this fruit is an abundant source of vitamin C.

Undeniably, vitamin C has many positive impacts on our health.

Besides, the most important mineral that should be mentioned when we talk about apples is potassium.

Last but not least, it would be a flaw if we ignore antioxidant compounds in apples.

Some of the most important compounds in apples nutrition facts are quercetin and catechins, which we often see in the list of cancer-fighting elements.

Health Benefits of Apples

Below are top 10 health benefits of apples which have been summarized after many years.

1. Digestive System

One of the most famous health benefits of apples is to strengthen the function of human digestive system.

This quality perhaps comes from the richness of fiber in apples.

For long, fiber has been well-known to be closely connected to a healthy digestion (2).

A sufficient intake of fiber every day will guarantee a constant provision of bulk to your stool, which improves the bowel movements.

This will make it less possible for you to suffer from constipation and other problems related to the stomach (3) (4).

In addition, fiber might have positive impacts on the uptake of nutrients inside your body. It results in a stimulation in the amount of gastric juices released.

Apples also regulate the bacteria’s activities in your large intestine and make sure that the eradication of toxins happens properly from your digestive system.

Bottom Line: Loaded with a high amount of fiber, apples are one of the best fruits to foster your digestive system.

2. Weight Loss

Apples - Weight Loss

Another positive aspect of fiber in apples emerges in its support for weight loss. This is also one of the best health benefits of apples.

Furthermore, giving a quite low amount of calories, apples will help lower the energy level your body has to take in.

Both of these features are beneficial for those who want to lose weight faster (5) (6).

A study was carried out on female participants to varify health benefits of apples in weight loss.

The result showed that after 3 months of consuming 300 grams of apples on a daily basis, these women could lose about 1.3 kg (7).

Moreover, dietary fiber can improve the metabolic rate, which means that more fat and calories will be burnt (8).

Note: The recommendation is that you consume an apple before each meal to speed up the weight loss process (9).

Bottom Line: Because of its richness of fiber and low level of calories, apples are one of the best contributors to faster weight loss.

3. Cancer Prevention

There have been numerous researches to prove health benefits of apples in the prevention against a wide range of cancer (10).

The high amount of dietary fiber in apples might protect you from gastric cancer (11).

On the other hand, studies carried out on animals indicate that some phytonutrients in apples are effective to fight against the development of cancerous cells in colon and lungs (12) (13).

There was an experiment in which participants were allowed to eat one apple every day.

Its result said that in these people, the risk of colorectal and breast cancer witnessed a considerable reduction, with 20 and 18 percent, respectively.

Bottom Line: Apples which contain plenty of antioxidants might protect you from various types of cancer.

4. Fight Against Weakness

One of the most interesting health benefits of apples is to reduce the weakness and foster your physical strength.

This advantage is particularly meaningful for those who just recover from illnesses.

In some cases, apples help people with muscle injuries overcome their pain and quicken the recovery (14).

If you want to dig deeper into apples nutrition facts, this fruit is rich in antioxidants and some kinds of proteins.

All of them play an essential role in handling weakness.

5. Diabetes

The regulation over the blood sugar level is crucial for patients with diabetes.

And to help these patients measure how a food can affect their blood sugar, the glycemic index came to life (15).

The score for apples ranges from 29 to 44, which is low.

In fact, foods with low scores in terms of the glycemic index are beneficial to control diabetes (16).

More than 38,000 women took part in a study and it showed some positive results.

The consumption of no less than one apple every day would result in a 28-percent lower chance of suffering from type 2 diabetes (17).

Besides, the presence of polyphenols in apples serves as a hinderance to the absorption of sugars in the digestive tract.

They also accelerate the elimination of sugar from the bloodstream and the production of insulin.

Both of them are beneficial for treating diabetes.

Bottom Line: The protective effects of apples have gotten support from a series of studies.

6. Skin

Apples - Skin Health

Both the flesh and skin of apples contain a variety of antixodiants that have beneficial impacts on our skin.

Therefore, apples health benefits on skin might come from not only the regular consumption of this fruit, but also the direct application on our skin.

The antioxidant compounds in apples may eliminate free radicals.

As a result, they will slow down the aging process with a reduction in wrinkles or age spots (18) (19).

7.  Dental Health

The next one among top health benefits of apples is for your dental health.

Specifically, regarding apples nutrition facts, this fruit is full of fiber. It might cleanse your teeth effectively after each meal.

In addition, apples can activate the production of saliva in the mouth, which serves as a cleanser to remove the bacteria (20).

8. Eye Health

In addition other common health benefits of apples, you need to be well aware of their advantages on your vision as well.

The main reason why apples are beneficial for your eyesight is the presence of flavonoids and antioxidants (21) (22).

These compounds are powerful to limit the influence of free radicals on your eyes.

They also protect you from some problems, such as cataracts or macular degeneration.

Bottom Line: With many antioxidants and flavonoids, apples have protective impacts on your eyes.

9. Neurological Diseases

We have found out many health benefits of apples, especially for coping with the aging process.

In fact, one of the scariest aspects affected by aging is related to the brain function.

Old people are likely to experience neurological diseases, namely, Parkinson’s and Alzheimer’s.

Fortunately, apples serve as a great support for the prevention against the two diseases.

Antioxidant phytonutrients in apples inhibit the activities of free radicals in your body.

Moreover, the amount of acetylcholine which is associated with memory and concentration ability might get higher thanks to apples (23).

10. Heart Disease

Apples - Heart Disease

Apples health benefits on the prevention and treatment of heart disease have been the centre of many studies for years.

Some of them carried out on hamsters revealed that thanks to apples, the cholesterol level would experience a considerable decrease.

The same happened to the concentration of plaque in the arteries (24).

Bottom Line: Although there is still no hard evidence to prove the real effects on human, apples are promising to prevent heart disease.

Side Effects

Health benefits of apples have been highly appreciated for a long period of time in human history.

However, we should not be blind-folded and forget all about its potential dangers.

Side effects of apples are real and they also come from apples nutrition itself and human misuse.

One of the biggest threats of apples results from its seeds which contain cyanide (25).

While the flesh and skin of apples have many great applications, the seeds are naturally poisonous and a cup of them might trigger death.

In fact, there are those who grow allergic to apples, as well as other common fruits, such as peach or strawberries. Therefore, it is wise to check your condition first.

Another side effect of apples will be clear when you use apple juice excessively.

This negative habit may result in diarrhea and dizziness.

If you use some types of apple juice which are artificially sweet, it is possible that calcium oxalate stones will be formed in your body.

This is harmful to your health in the future.


This section is designed to provide you with some infographics to grab a quick understanding of apple nutrition and health benefits.

Do you agree with all of these amazing health benefits of apples? You can comment your ideas on the box below or simply share your own experience. 

And do not forget to LIKE, SHARE or PIN this article on social media.

(One Quick Tip: You can pin it onto Pinterest directly with the button on the left top of each picture).

Apple Nutrition Facts (Infogrphic)Apple health benefits 1 (Infographic)Apple health benefits 2 (Infographic)

Disclaim: The effectiveness from using these foods on certain problems and diseases will be depended on the body condition of the applicant.

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Apples: Nutrition Facts and Health Benefits
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