Home Nutritions Apple Nutrition, Benefits, uses and side effects

Apple Nutrition, Benefits, uses and side effects


An Apple a Day, Keeps Doctor Away ‘is a very popular saying in English, according to which, eating an apple every day can keep the doctor away.

The reason for this is that apples are rich in taste as well as a wealth of nutritional elements. Do you know that you can also use apple as a medicine? Yes, Apple is also used to cure many diseases.

Apple juice is very popular all over the world. It is also available readymade in the market, but juice extracted at home is more beneficial. The benefits of apple in Ayurveda are mentioned in detail. Let us know in detail about the properties of apple.

Benefits of apple:

Talking about the benefits and qualities of apple, it is considered as a store of nutrients. Apple has the ability to treat normal to severe physical problems.

The properties of apples can protect you from diabetes, heart disease, asthma, and even cancer. It also has anti-oxidant effects, which work to keep the body healthy by reducing oxidative stress.

Apples have many benefits not only for health but also for beautiful skin and healthy hair. Know below how apple can be beneficial for your body.

Health benefits of apple:

1. Help lose weight.

Apples are rich in polyphenols, dietary fiber, carotenoids (a type of anti-oxidant), and many nutrients. The polyphenols present in it act like anti-obese properties in the body. It reduces free radicals and obesity-enhancing tissue from the body, which can help you lose weight.

2. Cancer.

Research has found that the benefits of eating apples have also been seen in fighting cancer. The properties of apple can save you from not one, but many types of cancer.

These include the esophagus, colon, and breast cancers along with prostate, lung, and ovary cancers. Its anti-oxidant properties reduce free radicals and prevent cancer cells from growing and increase the detoxifying enzyme in the body.

3. Diabetes.

According to a scientific study, consumption of apples such as whole fruit can reduce the risk of diabetes. The fiber in it reduces bad cholesterol and can help reduce diabetes by increasing good cholesterol.

4. For gaul blader stone.

Gaul bladder stones are usually formed as small hard particles due to excess deposition of cholesterol and bilirubin in the bladder. This problem occurs more to those who are overweight In this case, a diet rich in fiber, such as eating apples, can help you lose weight, which can give relief from gall bladder stones.

5. Immunity.

The benefits and properties of apple can be helpful for your immunity. It has antioxidant properties, which protect your body from the side effects of oxidative stress.

In addition, it has anti-proliferative properties, which act as an adjunct to immunity by protecting cells from damage. In addition, apples have phytochemicals that can regulate the (immune response).

6. White teeth.

You will know about the apple for health, but do you know that the properties of apple can also help in whitening your teeth. Apples contain malic acid, which can naturally whiten teeth.

7. Cholesterol.

Consuming apples can help you reduce cholesterol. Its cholesterol-lowering effects increase good cholesterol (HDL) by lowering bad cholesterol (LDL). In addition, it also protects you from heart disease caused by increased cholesterol levels.

8. Asthma.

If you are suffering from asthma, you can get the benefits of eating an apple. Apples are rich in flavonoids. Flavonoids have been considered beneficial in relieving asthma. Flavonoids have antioxidant, anti-allergic, anti-inflammatory properties and also improve disease resistance. Also, it has anti-asthmatic properties, which can help you breathe better by reducing the risk of asthma.

9. Alzheimer’s.

Oxidative stress can cause neurodegenerative diseases such as Alzheimer’s. At the same time, by now, you must have understood from the knowledge of apple that it is full of anti-oxidant properties.

In such a situation, consuming fruits with anti-oxidant properties can prove helpful in protecting you from these diseases. Apple juice reduces oxidative stress and can protect you from Alzheimer’s.

10. To gut.

Foods that are rich in fiber are considered good for the intestines. It is advisable to consume fiber for many bowel problems. Lack of dietary fiber in the body is believed to cause Irritable Bowel Syndrome, intestinal problems such as abdominal pain, constipation, and diarrhea. As we have told you in the information of apples that apples are rich in dietary fiber, then the benefits of eating apples can work.

11. For liver.

Talking about the benefits of eating the apple, it helps to keep your liver healthy by removing toxins from the body. The anti-oxidant properties of apples increase the flow of detoxifying enzymes in the body. This is the reason why it is advisable to wake up in the morning and eat an apple. This helps to cleanse your liver.

12. Improve digestion.

Apples are considered a good source of dietary fiber. Fiber induces bile juice (digestive juice), which improves digestion power. In this case, it can be said that the properties of apples can help you digest food.

13. For blood circulation.

Plenty of iron is found in apple. At the same time, iron is considered an essential mineral for blood. It makes hemoglobin in the body. Hemoglobin is a protein present in red blood cells, which serves to transport oxygen from the lungs throughout the body.

We can say that this process works to promote better blood circulation. However, further research is needed on how effective apple is for direct blood circulation. The benefits of eating apple are also that being rich in iron, it can also protect you from anemia.

14. To bones.

Calcium and phosphorus are two very important nutrients for bones. These two elements play an important role in making bones. Osteoporosis can be cured by supplying both these nutrients. Osteoporosis is a condition that weakens the bones, which can easily break bones. In such a situation, eating an apple can be beneficial because it is rich in calcium and phosphorus.

15. Increase eyesight.

Sometimes people do not see properly in low light. This can result from vitamin-A deficiency. Research has shown that vitamin-A deficiency can cause nyctalopia (night blindness). To avoid this, you can consume apples. It is rich in Vitamin-A and can help increase your eyesight (especially at night).

16. For dark circles.

You can also get the benefits of eating an apple to remove dark circles under the eyes. Apple is rich in Vitamin-A. Research has shown that vitamin A helps to increase the collagen (the protein that binds the skin tissue) and melanin (a type of amino acid that gives skin, hair and eyes color) to the skin. Reduces volume. As a result, vitamin A can help reduce dark circles.

17. Source of vitamin C.

Vitamin-C has many benefits for the body. It helps in healing wounds, keeps teeth and bones strong and helps iron to be absorbed in the body. In addition, it is full of antioxidants, which protect the body from the side effects of free radicals.

Vitamin C can also protect you from the risk of aging, heart disease, arthritis, and cancer by avoiding free radicals. Vitamins-C is found in plenty in apples. In such a situation, you can also get the benefits of vitamin C by the benefits of eating apples.

Skin benefits of apple:

1. Clear color.

Tanning (darkening of skin color) due to sunlight and pollution and reduced whitening are common. The sun’s harmful rays cause tanning and pollution increase oxidative stress on the skin. To avoid this, you can have the benefits of eating apples. It contains vitamin C, which acts as an anti-oxidant. It can help in clearing the complexion of the face by reducing the effect of tanning by protecting the skin from the sun’s harmful rays.


  • A large or medium-sized apple
How to use:
  • You can consume a large or medium-sized apple every day to take advantage of the vitamin C present in the apple.
2. Anti-aging properties:
The signs of aging on the skin can be seen not only due to age but also due to other reasons. These causes include the harmful effects of UV rays, pollution, smoking, nutritional deficiencies, and lack of sleep. Here apple information can be beneficial for you. Many vitamins are found in apples that act like anti-aging properties, such as vitamins A, C, and E. These are all anti-oxidant elements that prevent signs of aging, such as wrinkles and fine lines.
  • A medium-sized apple
How to use:
  • Cut a medium-sized apple into a grinder with a little water and make a paste.
  • Then apply this paste on the face for 10 – 15 minutes and then wash it off with cold water.
3. Protect from UV  rays:

Ultraviolet radiation (UV radiation) from the sun is harmful to your skin. Because of this, the signs of aging appear on the face at a young age. Also, because of this, the skin color becomes dark, the risk of skin cancer increases, and the oxidative stress caused by it also damages healthy cells. In such a situation the benefits and qualities of apple can help you. As we have told in the information about apple, it is a good source of vitamin-C and vitamin-E. Both of these vitamins are considered to be effective anti-oxidants, which can prove to be very beneficial in reducing oxidative stress and protecting you from the side effects of UV rays.

  • One teaspoon glycerin
  • A small apple paste
How to use:
  • Mix both the ingredients well and apply it on the face for 15 minutes and wash it with cold water.
4. To remove pimples and facial scars:
Vitamin C present in apple can be helpful in getting rid of acne and facial scars. It has anti-inflammatory properties, which reduces pimples and pimples. Apart from this, vitamin C is also considered beneficial in wound healing.
  • One fourth apple paste
  • Two tablespoons cream
How to use:
  • Mix both ingredients well and apply on the face for 15 minutes. Then wash face with cold water.
5. For skin cancer:

As we have already said that the harmful UV rays of the sun damage the healthy cells of the skin. Sometimes this damage is so much that it can cause skin cancer. This may be due to oxidative stress caused by UV rays. The benefits and properties of apple can protect you from the risk of skin cancer. It also contains vitamin-C and vitamin-E, which, being anti-oxidant, protect the skin from the side effects of oxidative stress and may reduce the risk of skin cancer.

  • A large or medium-sized apple
How to use:
  • To take advantage of the antioxidants present in apples, you can consume a large or medium-sized apple every day.

Hair benefits of apple:-

1. Help hair grow:

Like body and skin, the hair also needs nutrients to grow, such as Vitamin-A, Vitamin-E, Vitamin-C, Zinc, and Iron, etc. All these nutrients are found in apples, due to which we can say that the properties of apples can help your hair to grow.

  • A large or medium-sized apple
How to use:
  • You can consume a large or medium-sized apple every day to take advantage of the nutrients present in the apple for hair.
2. Prevent hair loss:

There can be many reasons for hair loss and nutritional deficiency is also one of them. As we have said that Apple has many nutritional properties that can be beneficial for hair, such as vitamin-E, vitamin-C, zinc, and iron, etc. These properties provide nourishment to your hair as well as can prevent hair loss problems.

  • A large or medium-sized apple
How to use:
  • You can consume a large or medium-sized apple every day to take advantage of the nutrients present in the apple for hair.
3. For dandruff:

Dandruff is such a problem that anyone can have it anytime. It may be due to nutritional deficiency, pollution, change in weather and infection, etc. You can use apple to get relief from dandruff. Research has shown that apples have anti-fungal and anti-dandruff properties, which eliminate infection-causing fungus in your scalp and relieve you from dandruff. These properties are especially found in apple peel.

  • A large or medium-sized apple
How to use:
  • Grind an apple in an unbleached blender
  • Apply apple pulp on your scalp and leave it for 15 – 20 minutes.
  • Finally shampoo.

Apple nutritional value:

NutrientsQuantity per 100 gm
Water85.56 gm
Energy52 kcal
Protein0.26 gm
Fat0.17 gm
Carbohydrate13.81 gm
Fiber2.4 gm
Sugar10.39 gm
Calcium6 mg
Iron0.12 mg
Magnesium5 mg
Phosphorus11 mg
Potassium107 mg
Sodium1 mg
Zinc0.04 mg
Vitamin C4.6 mg
Thiamine0.026 mg
Riboflavin0.026 mg
Niacin0.091 mg
Vitamin B60.041 mg
Follett DFE3 Microgram
Vitamin- A, RAE3 microgram
Vitamin- A, IU54 IU
Vitamin E0.18 mg
Vitamin K2.2 Microgram
Fatty acid total saturated0.028 gm
Fatty acid total monounsaturated0.007 gm
Fatty acid total polyunsaturated0.0051 gm


How to use apple:
How to eat:

1. You can also eat apple directly or by cutting it. You can also apply a little black salt on it for taste.

2. Apples can be eaten as a fruit salad with other fruits. If desired, you can add a little bit of chaat masala to it.

3. You can drink and drink apple juice

4. You can also consume apple by making smoothies. You can also add milk and honey to it.

5. You can also use apple to make apple pie, cake, fruit custard, donut, and apple french toast.

How much to eat:

Apples contain 52 calories per 100 grams, so you can eat a big or medium-size apple in a day.

When to eat:

To reap the benefits of eating the apple, it is recommended to consume it in breakfast. You can also eat it in the evening with snacks.

Side effects of apple:
  • Swollen lips.
  • Tongue swelling.
  • Sore throat.
  • Hay fever (a type of allergy that causes watery eyes and nose and itching.
  • Oral allergy syndrome.
  • Anaphylaxis – Inflammation on the face.




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