Apples – Health Benefits, Nutrition Value, and Recipes

Dr.Swati Shukla

June 30, 2022

This crunchy bright colored fruit is one of the most popular fruits in the world. Apples are cultivated worldwide, with their origin traced to Central Asia and are rich in vitamin C, fiber, minerals, and various antioxidants. You can have apples as a stand-alone snack in the middle of a busy day or eat them as a part of salads, smoothies, pies, and desserts; they will never disappoint you.

Apples are quite filling, considering their low-calorie count. Multiple studies have revealed that eating apples can have various health benefits. 

This article will not only tell you everything you need to know about apples, but also answer a few basic questions regarding their benefits to your health and more.

Table of Contents

Nutritional Facts of Apple

A medium Apple with a diameter of about 3 inches is equal to 1.5 cups of fruit and offers the following nutrients:-

  • Calories – 95
  • Fiber – 4grams
  • Carbohydrates – 25grams
  • Protein – 0.3 grams
  • Sugar – 10.4 grams
  • Fat – 0.2 grams
  • Vitamin C – 14 percent of the RDI (Reference Daily Intake)
  • Vitamin K – 5 percent of the RDI
  • Potassium – 6 percent of the RDI
  • Water – 86 percent

Apart from these, apples are also enriched with antioxidants and phenolic compounds. 

Top 12 Health Benefits of Apples

Apple is a magical fruit with numerous health benefits, some of which are:

#1 Helps keep teeth healthy and white 

Apples won’t be replacing your toothbrush, but swallowing and chewing an apple increases the production of saliva in your mouth, reducing the decaying of teeth and the number of bacteria.

#2 Decreases the risk of diabetes

Apple is filled with soluble fiber, which is the secret to stable blood glucose levels. According to a study people who eat at least one apple a day are 28 percent less likely to have type 2 diabetes than those who do not consume apples.

#3 Keeps the heart healthy

Recent research has linked high soluble fiber consumption to a slower deposition of cholesterol-rich plaque in the arteries. The phenolic compounds present in apple skin like quercetin and epicatechin prevent build-up of cholesterol on the arterial walls thereby aiding in normal blood flow.

#4 Prevents gallstone formation

Gallstones develop when bile in the gallbladder solidifies due to excess cholesterol.  To avoid gallstones, doctors prescribe a high-fiber diet that includes apples to help you regulate your weight and cholesterol levels. Apples have a very high fiber content making them one of the best choices for preventing gallstones. 

#5 Beats constipation and diarrhea

Apples can help alleviate both the stomach problems of constipation and diarrhoea because of its high fiber content. The pectin fiber in apples can either pull water out of your colon to keep things moving along or absorb excess water from the stool to slow down the bowels. 

#6 Helps manage Irritable Bowel Syndrome

Irritable bowel syndrome is marked by diarrhea, constipation, stomach ache, and bloating. Due to its high fiber content, apple serves to be a helpful resource for managing the symptoms. 

#7 Good For weight loss

Two qualities that make apple filling are high water and fiber content. Eating apples before a meal provides high satiety value that makes people consume fewer calories and keep the belly full for maintaining a calorie deficit eventually leads to weight loss.

#8 Prevents hemorrhoids

Hemorrhoid is a condition referring to a swollen vein in the anal canal. The condition is not life-threatening but can be painful. It is caused by excessive pelvic and rectal strain. Intake of soluble fiber helps to relieve constipation thereby reducing the strain. Apples go a long way in keeping the digestive system healthy, thereby relieving hemorrhoids. 

#9 Detoxifies the liver

Your liver is responsible for eliminating toxins from the body. Most experts are suspicious about fad detox diets, suggesting they can do more harm than good. Luckily, one of the best – and simplest – foods you can consume to help detoxify your liver is a fruit, like apple. Apples are rich in polysaccharide pectin, a soluble fiber that helps in eliminating toxins and bad cholesterol from the body. Apples also contain a naturally cleansing nutrient called malic acid that removes toxins from the blood. 

#10 Prevents cataracts

While previous research has been fragmented on this subject, recent long-term findings showed that individuals who have a fruit-rich diet, enriched with antioxidants — like apples — are 10% – 15% less likely to develop cataracts.

#11 Boosts immunity

Red Apples are enriched with an antioxidant called quercetin. Recent studies have revealed that quercetin can help improve and reinforce the immune system, particularly when stressed out. This is one of the most surprising health benefits of eating apples.

#12 Guards from Parkinson’s disease

Studies have demonstrated that individuals who consume fruit and other high-fiber foods such as apples could be safe from Parkinson’s disease. This disorder is caused by a deterioration of the brain’s nerve-producing dopamine cells. Scientists have also related this to the free radical-fighting strength of the antioxidants found in apples. 

2 Most Wholesome Recipes of Apple

Now that you know the benefits of apples, why not use them to make some delicious meal that not only satisfies your hunger and taste buds but also provides all the health benefits of apple. Here are two simple recipes that you can make using apples:

#1 Apple Cinnamon Oatmeal

Apple cinnamon oatmeal

This oatmeal is delicious and takes only 10 minutes to be prepared. 


  • Apple- 1, medium
  • Oats- 1/2 cup
  • Cinnamon- ¼ teaspoon
  • Water- 2 cups
  • Coconut Oil- 1 teaspoon


  • Peel the apples and chop them in the form of fine cubes.
  • Add coconut oil to the pan. Add chopped apples and cook until soft.
  • Add water and let it come to boil.
  • Add oats and stir the mixture. Reduce the flame and cook for another 2 minutes. 

You can also add a tsp of raw honey or maple syrup before serving if needed.

#2 Apple Pancakes

apple pancakes

A healthy and delicious food item to boost immunity and satisfy hunger. 


  • 1 tablespoon melted butter
  • 1 egg
  • 1 cup milk
  • 1 cup whole wheat flour
  • 1 cup shredded tart apple
  • 1 teaspoons baking powder
  • ¼ teaspoon ground cinnamon


  • Combine butter, egg, milk, and apples in a large bowl. Sift together flour, cinnamon, and baking powder in a separate bowl. Stir the flour mixture to make a batter. 
  • Heat a lightly oiled griddle or pan over medium-high heat. Pour a ladleful of the batter onto the griddle, using about 1/4 cup per pancake. Brown on both sides, serve with honey and sprinkle cinnamon. 


Apples are extremely healthy for you, and eating them is associated with a reduced chance of certain serious illnesses, including diabetes and cancer. Apples are enriched with nutrients and a great way to stay healthy. The numerous health benefits offered by apples make them the most preferred and loved fruit across the globe. 

Furthermore, the fruit’s soluble fiber content can support weight loss and intestinal health. To make the best of the fruit, it is advisable to eat the entire fruit, skin, and meat. If consumed daily, apples can significantly improve your health. So, after knowing about all the benefits an apple can offer, make sure you do not forget to make them an inseparable part of your diet. 

Frequently Asked Questions (FAQs)

Q. How do apples help our body?

A. Apples are rich in soluble fibers and antioxidants that have the potential to keep our body healthy and free from many metabolic disorders.

Q. How many apples can one eat in a day?

A. To extract the best benefits from apple, you can have 2-3 servings per day.

Q. What vitamins are present in apples?

A. Apples, intact with skin, provide more nutrients and especially vitamins like riboflavin, thiamine, B6, vitamin K, and many antioxidants.

Q. Is it good to eat apples at night?

A. Apples can be consumed any time of the day as a snack or as a late night snack option along with any nut butter. The fiber and protein combination will satisfy cravings and help in late night binging. These improve our metabolism, help in weight management as well as boost immunity.

Q. How nutritious is the apple skin?

A. The majority of the nutrients and antioxidants are present in the apple skin. Therefore, consuming the whole apple is more beneficial for health. Moreover, it is advisable to choose organic apples or apples without wax on them to get the benefits of the nutrients under the skin.

About the Author

Doctorate in Food Science and Nutrition, double gold medalist and national scholarship holder, Dr Swati believes that nutrition is not just the science of healthy eating but also the art of healthy living. With a work experience of over 7 years in R&D and nutrition counseling, she holds expertise in food formulation and analysis, lifestyle modification, weight management, and chronic disease management. An active member of IDA, she is been mentioned in various publications, articles and has a patent under her name. Being familiar with nutritional intervention and its importance, she believes in an interdisciplinary approach for a healthy lifestyle.

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5 responses to “Apples – Health Benefits, Nutrition Value, and Recipes”

  1. After reading these facts, I can say that the old saying “An apple a day keeps doctor away” is real. Apples have such a great component and mixture of nutritious is really good for our health.

  2. Apples are undoubtedly, one of the most nutritious fruit. And so is apple cider vinegar, enriched with the goodness of apple this drink has been my go to for 3 months. It is a great detox drink and aids weight loss too.

  3. I really like your article, liked the way explained everything in detail.
    Eat an apple in a day keep the doctor away
    thanks for sharing such an amazing post.

  4. Very Interesting blog you are talking about human health issues, you are telling the people for benefices apple for weight loss

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