Apples: benefits, nutrition and tips – Lose 20 pounds in a month diet plan

Apples are a popular fruit that contain antioxidants, vitamins, dietary fiber and a number of other nutrients. Due to their varied content of nutrients, they can help prevent many health conditions.

Apples come in a variety of shapes, colors and flavors and offer a wide range of nutrients that can benefit many different aspects of a person’s health.

For example, they can help reduce the risk of cancer, obesity, heart disease, diabetes, and a few other conditions.

In this article, learn more about the nutritional content of apples and how they can benefit a person’s health.

Apples are rich in fiber, vitamins and minerals, all of which are good for your health. They also offer a range of antioxidants. These substances help neutralize free radicals.

Free radicals are reactive molecules that can accumulate as a result of natural processes and environmental pressures. If too much free radicals accumulate in the body, they can cause oxidation stress, and this can lead to cell damage. This damage can contribute to a number of conditions, including cancer and diabetes.

Apples contain a wide range of antioxidants, inclusive:

  • quercetin
  • catechins
  • phloridzine
  • chlorogenic acid

Learn more about good sources of antioxidants here.

The following sections discuss previous research into the potential health benefits of apples.

Neurological health and dementia

A 2019 laboratory study concluded that quercetin has a neuroprotective effect, possibly because it prevents the creation of reactive species. It seems to help the neurons survive and continue to function. Therefore, it can help prevent the loss of neurons caused by age.

In 2015, the results of mouse study suggested that high-dose quercetin supplementation may help protect cells from the type of damage that can lead to Alzheimer’s disease.

It is noteworthy that most studies of this type used high doses of quercetin, which is unlikely to be present in normal food sources. In addition, scientists need to do more research on humans before they can confirm that quercetin improves people’s neurological health.

Can food stimulate a person’s brain function? Find out here.


An older one study Since 2000, it has looked at how apple consumption over the age of 28 has affected the risk of stroke in 9,208 people.

The authors found that those who ate the most apples had a lower risk of thrombotic stroke.

Apples contain many nutrients that can reduce the risk of stroke. One 2017 revision found, for example, that people who eat the most fiber appear to have a lower risk of cardiovascular disease, coronary heart disease, and stroke.

An average-sized apple, about 3 inches in diameter and weighing 182 grams (g) 4.37 g of fibers. That’s all around 13–20% of an adult’s daily needs, depending on age and gender.

What are the benefits of a healthy diet? Find out more here.


A 2013 study found that eating raw apples lowered low-density lipoprotein cholesterol in healthy people, but that consuming clear apple juice did not have the same impact. Therefore, the authors conclude that apple fiber is the one that helps lower cholesterol.

Find out more cholesterol lowering tips here.

Heart health

The apples contain fiber, vitamin C, antioxidants and potassium. An apple of medium size provision next:

  • 13–20% of a person’s daily fiber needs
  • 9-11% of a person’s daily vitamin C requirement
  • 4% of a person’s daily potassium requirement

Fiber seems to help manage blood pressure, which can reduce the risk of cardiovascular disease.

C vitamin is an antioxidant that, along with other antioxidants, can plays a role in protecting certain aspects of heart health. Vitamin C can also strengthen the immune system and help protect the body from infections and diseases.

Potassium helps to relax blood vessels, reducing the risk of high blood pressure and cardiovascular complications.

What other foods can help lower blood pressure? Find out here.


In 2013, a population study found that people who replaced three servings a week of fruit juice with the same amount of whole fruit, including apples, had a 7% lower risk of developing type 2 diabetes than those who did not eat fruit.

Also, those who consume the most fiber have a lower risk of developing type 2 diabetes, suggested one from 2011 revision. People who already have diabetes and are on a high-fiber diet may also have low blood sugar.

The American Diabetes Association recommends eating fresh fruits, including apples, to satisfy a sweet tooth and provide nutrition. However, I remind people to take into account the carbohydrate content of the fruit.

An average apple contain 25.1 g carbohydrates, of which 18.9 g sugar. However, it also provides fiber and other nutrients, which means that as a sweet snack, it has additional health benefits.

Is yogurt good for people with diabetes? Find out here.


Consuming foods rich in antioxidants can help prevent oxidative stress which causes cell damage and can lead to the development of certain types of cancer. Apples are a good source of antioxidants.

A 2016 meta-analysis concluded that eating apples may help lower the risk of lung cancer, breast cancer and colorectal cancer, among other types.

Fiber can also help reduce the risk of colon cancer, according to meta-analysis published in 2018.

Learn more about the link between cancer and diet here.


According to a 2019 study of rodentsapples contain bioactive compounds that can help promote healthy intestinal bacteria, which can help optimize the health of obese people.

The authors looked at how eating apples could affect the gut microbiota of rats. The changes they noticed suggested that eating apples could help obese people.

Fiber can also help a person to feel full for longer, making them less likely to overeat.

Fruits and vegetables of all kinds can be healthy, but which fruits offer the most benefits? Find out more here.

The table below shows the amount of each nutrient in a medium-sized raw apple weighing about 182 g.

It also shows how much an adult needs each nutrient, according to Dietary guidelines 2015–2020 for Americans. The needs vary depending on the age and sex of the individual.

Nourishing Quantity in an apple Daily necessities for adults
Energy (calories) 94.6 1,800–3,000
Carbohydrates (g) 25.1, including 18.9 g of sugar 130
fiber (g) 4.4 22.4–33.6
Calcium (milligrams [mg]) 10.9 1,000–1,300
Phosphorus (mg) 20 700
magnesium (mg) 9.1 320–420
potassium (mg) 195 4,700
Vitamin C (mg) 8.37 75–90
Folate (micrograms [mcg]) 5.46 400
knoll 6.19 425–550
Beta-carotene (mcg) 49.1 No data available
Lutein and zeaxanthin (mcg) 52.8 No data available
Vitamin K (mcg) 4 90–120

Iron, vitamin A, some B vitamins and vitamin E are also applied.

How can other fruits benefit a person’s health? Find out here.

There are many varieties of apples, as well as many different ways to eat them.

People can eat them raw, like apple sauce, chopped in salads, baked whole, in pies, pastries and cakes, in curries and chutneys, dried into slices, added to smoothies and as juice.

Some popular apple varieties include:

McIntosh: A juicy red apple with a tender, white pulp and a sour aroma.

Red delights: A crunchy and juicy red apple.

Fuji: Yellow and red, has a firm, sweet flesh.

Grandma Smith: A green apple with a crunchy, greenish pulp and a sharp aroma.

Golden delights: A yellow apple with a mild, sweet aroma.

Preferences vary, but many people prefer apple pie, tart to make apple sauce or apple pie. To avoid adding sugar, try combining tart and sweet apples during cooking or add spices to counteract the sharpness.


Here are some recipes that include apples:

Eating apples is unlikely to cause serious side effects in most people, but some people may need to be careful.

The following sections list some of the potential risks of eating apples.


Apple seeds contain cyanide. Swallowing whole seeds is unlikely to cause harm, but chewing and swallowing a large number of apple seeds could be dangerous. Find out more here.


Some people may have an allergic reaction after eating apples. Anyone with hives, swelling or difficulty breathing should seek medical attention immediately.

If it progresses to anaphylaxis, it can be life threatening. Learn more about an apple allergy here.


In the past, there was a widespread belief that eating an apple could help remove plaque from the teeth. However, studies have not found strong evidence for this. Brushing your teeth regularly is more likely to have this effect.

In addition, the acid content of apples can contribute at a plaque buildup. Therefore, people should rinse their mouth with water or brush their teeth after eating an apple.


Young children and older adults who have difficulty swallowing may be at risk of suffocation with pieces of raw apples. Consuming unsweetened apple sauce or other forms of boiled apples may be a better option.

What are the top 10 healthy foods? Find out here.

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