Categories: Fruits

16 Benefits of apples and side effects

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Discover the 16 Health Benefits Of Consuming Apples and side effects.

The health benefits of apples are important since this fruit provides different types of vitamins.

Those in group C are more numerous, with an average of 3.3 mg per 100 g, but behind them, there are many others: vitamins B (B1, B2, B3, B5, B6, B9, B12), E, and provitamin A.

Did you know that only in the apple skin is vitamin concentrated? it contains 4 to 6 times more than the pulp of the fruit.

Then, it must be cleaned well and we must take advantage of each nutrient.

Apple characteristics

The apple is round in shape. The top has a depression (near where the stem connects).


Some varieties of apples are almost completely round, while other types are narrow around the bottom and thinner at the top.

Apples can come in several different colors, usually red or green.

However, there are also yellow and bicolor apples. The flesh of the fruit is ivory or white.

What is the apple?

The apple is an edible fruit with a bittersweet taste, astringent properties depending on the variety.

From a botanical point of view, it is a complex fruit.

It is produced by apple trees, trees of the genus Malus, in Europe, it is the most consumed of the cultivated fruits and the third in the world.


The main types of apples are all from the domestic apple or tree apple common to the Malus Domestica species, which has some 20,000 varieties and cultivars worldwide, often symbolizing original sin or the sexual act.

16 Health Benefits Of Consuming Apple


Nutrition facts of apples

According to the USDA National Nutrient Database, apples contain many essential nutrients, vitamins, and minerals.

They are free of fat, sodium, and cholesterol.

Antioxidants, potassium, high dietary fiber, vitamin C, and some B vitamins (niacin, vitamin B6) are responsible for the long list of health benefits attributed to apples.

The other important nutrients in the apple include calcium, vitamin K, iron, copper, phosphorus, and magnesium.


Next, we will detail the health benefits of consuming apple:

Health benefits of apple

1.- A good source of potassium

First of all, the apple contains 86.5 g of water per 100 g and the liquid itself contains many minerals and trace elements.

Top of the list of minerals, potassium (123mg / 100g ) offers a diuretic effect and, in combination with vitamin C, a good dose of energy to keep you going all day.

Also present in small amounts, other minerals (phosphorus, calcium, magnesium, and sodium) have various functions, good for the bones, for the activation of hormones, and many trace elements (zinc, manganese, copper, iron, fluorine, selenium …), present In trace amounts, they are essential for the function of your cells.

2.- Power source

Apples are a great source of super energy. This is the reason why experts suggest eating an apple before your training session.

Quercetin and antioxidants ensure that the body receives an adequate supply of oxygen through better blood circulation.


This is ideal for people doing training sessions and exercise regimens.

3.- Improves skin conditions

The apple is known to rejuvenate skin cells, increase collagen production, and keep skin soft and hydrated.

Drinking a glass of fresh apple juice keeps the skin free from all kinds of inflammations, irritations, and similar skin problems.

The reserves of ascorbic acid found in the apple aid in the formation of collagen, which provides a range of benefits for the skin.

4.- The ideal fruit for the diet

Low in calories (44.6 kcal / 100 g), the apple can be eaten regularly and help control or lose weight, if you are on a diet.

Of course, this fruit contains a lot of carbohydrates (10 g / 100 g), but the body digests them slowly and quenches hunger in the long run.


It also uses the apple for its diuretic effect as it promotes the elimination of waste through the urine, thanks to its richness in water and potassium.

5-. Apples prevent hemorrhoids

Hemorrhoids occur when the veins in the anal canal swell.

This condition can be extremely painful and cause pressure on the pelvic and rectal regions.

Eating fiber is the easiest way to deal with inflamed anal veins, and being loaded with dietary fiber, apples are the perfect solution.

6.- It works as a detoxifier

Maintaining liver health is essential as it is responsible for removing toxins from your body.

You can opt for detox diets, therefore, in this case, consuming apple juice can become a healthy alternative.


7.- Prevents cataracts

Many studies have concluded that eating an antioxidant-enriched diet can prevent cataracts.


Eating apples can help reduce the development of cataracts.

8.- Helps intestinal transit

Because it is rich in fiber, the apple helps the intestine work well.

It is effective in preventing traffic disorders, both constipation, and diarrhea problems.

Its fibers contain largely soluble pectic substances such as pectin, but also cellulose and lignins.

9.- Haircare

Applying apple juice to the scalp prevents dandruff.


Washing the hair and finally rinsing it with apple juice gives it a shiny and healthy look.

It also acts as a good conditioner

10.- Prevents gallstones

The rich source of pectin in apples helps control excess cholesterol in the body, the solidification of which leads to gallstones.

11.- Rich source of vitamin C

One large apple provides about 17% of the recommended daily intake of vitamin C. This essential vitamin helps boost immunity against infections and diseases.

12.- Lower cholesterol levels

The soluble fiber present in apples helps lower the level of cholesterol in the body, which makes it a strong defensive mechanism against cardiovascular disease.

Eating apples every day produces a drastic decrease in LDL (bad) cholesterol and a slight increase in HDL (good) cholesterol in just three months.


Most of the research focuses on apple skin and meat. However, apple juice may have benefits for age-related mental decline.

In animal studies, the juice concentrate reduced harmful reactive oxygen species (ROS) in brain tissue and minimized mental decline.

Apple juice can help preserve acetylcholine, a neurotransmitter that can decline with age. Low acetylcholine levels are linked to Alzheimer’s disease.

14.- Control of blood sugar and type 2 diabetes

There is some evidence that eating apples can help lower blood sugar levels and protect against diabetes.

This makes sense given the fiber content, but apples (probably due to fiber ) have been shown to help lower blood sugar levels.

Some of the antioxidants in apples also appear to be able to slow the digestion of sugars, so they are absorbed more slowly.


15.- Improves bone health

Scientists investigated the influence of apples on bone health. Different meals were served to the participants.

Some of them were given a plate containing apple, others were given dinner with apple sauce, and the remaining group did not receive any apple products.

What did it turn out to be? participants who had eaten apples had more calcium in their bodies than those who had not consumed the fruit.

Calcium plays an important role in the well-being of strong and healthy bones.

The scientists explained the results with the fact that apples contain antioxidant and anti-inflammatory properties.

With this, the fruit contributes to better bone density and bone strength.


16.- Good for oral health

If an apple is consumed, the production of saliva in the mouth is stimulated.

This helps reduce the presence of bacteria that cause cavities and other problems with oral hygiene.

Side effects of apple

However, they can cause problems for people with irritable bowel syndrome, as apples contain FODMAPs, carbohydrates that are known to upset the digestive system.

Apples also contain fructose, which can be problematic for people with fructose intolerance.

Can we eat the apple with or without the skin?

The apple, well washed, is eaten with the skin because it contains a lot of vitamin C. The same if you cook it in the oven.

However, the vitamins will disappear in part (25 to 30%).


If you prefer to eat the apple without skin, it should be peeled and cut into pieces, making sure to remove the core that contains the seeds.

You can then consume your fruit on its own or add it to a fresh fruit salad (grapes, kiwis, clementines, pineapple

Mode of consumption of the apple

The apple has the advantage of being prepared with many other flavors. If you want to stick with the sweet, the choice is wide.

It can be prepared cooked, with a touch of cinnamon, baked with or without butter and sugar, pan-fried with a button of butter and a little sugar, in a cake with, optionally, pastry cream and brown sugar, in a cake or raw, in chunks.

Integrated into a savory dish, apple is often used as a garnish: it goes well with black pudding, stew, or in pieces cooked in the oven (or bread).

You can also put it on skewers with shrimp or monkfish and bake it all in the oven.


The other important nutrients in apple include calcium, vitamin K, iron, copper, phosphorus, and magnesium


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