Nutrients of an apple, Benefits and Side effects

Nutrients of an apple, benefits, and side effects, Apple is a fruit that contains abundant fiber, vitamin C, and various antioxidants. The specialty of this fruit is that eating it fills the stomach. However, it is also a low-calorie food. Apple is eaten raw. But, it is also used to make various juices, drinks, candies, and dessert dishes.

Nutrients of an apple, Benefits and Side effects

Apple is the most commonly eaten fruit worldwide. It is also called magical fruit due to its excellent qualities. It contains enough anti-oxidant and disease-fighting elements. It is eaten with peels. These peels contain a large number of nutritious ingredients. Malic acid is found mainly in this fruit for some sourness. Apple fruit is the best fruit for intestinal, liver, and brain health.

There is a saying in English, "An Apple a Day, Keeps the Doctor Away," that is, keeping an apple regularly will keep you away from your doctor for life. This is not only an assumption but has been proved by much scientific research.

Nutrients of an apple

Nutrients Value per 100 g Quantity/100g

Energy 52 kcal, Fat 0.17 g, Water 85.56 g, Protein 0.26 g, Fiber 2.4 g, Carbohydrate 13.81 g, Sugars 10.39 g, Iron 0.12 mg, Phosphorus 11 mg, Sodium 1 mg, Calcium 6 mg, Zinc 0.04 mg, Magnesium 5 mg, Potassium 107 mg, Vitamin A 3 µg, Vitamin B1 0.017 mg, Vitamin B2 0.026 mg, Vitamin B3 0.091 mg, Vitamin B6 0.041 mg, Vitamin B9 3 µg, Vitamin C 4.6 mg, Vitamin E 0.18 mg, Vitamin K 2.2 µg.

How to eat an apple?

  • You can also eat apple directly or by cutting it. You can also apply a little black salt on it for taste.
  • Apple can be eaten as a fruit salad with other fruits. If desired, you can add a little bit of spice to it.
  • You can drink and drink apple juice.
  • You can also consume apple by making smoothies. You can also add milk and honey to it.
  • You can also use apple to make apple pie, cake, fruit custard, and apple french toast.

How much should apple eat?

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

Perfect time to eat the apple

Eating an apple on an empty stomach in the morning is considered the healthiest. It helps to clean the stomach completely. Apple can be very beneficial in an easy bowel movement for people suffering from constipation or gas problems.

By the way, eating it in the morning has great benefits, if it is eaten at the time of day and evening, it is also good. If a normal person eats apples at any time of the day or night, then they get the benefit. While people suffering from digestive function should not use apples after sleeping at night or after dinner. Therefore, if possible, it is more beneficial to eat an apple before breakfast in the morning with apple juice or peels.

If apple is used at the right time, it is many times more beneficial. Talk about apple, it is very beneficial to eat it before eating. There is no side effect of eating it on an empty stomach. Apple has low vitamin C content, but antioxidants and flavonoids are the most common. It reduces the risk of heart and cancer disease.

Health benefits of an 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. Know how apple can be beneficial for your body.

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. These reduce free radicals and obesity-enhancing tissue from the body, which can help you lose weight.


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. It is anti-oxidant properties reduce free radicals and prevent cancer cells from growing and increase the detoxifying enzyme in the body.

Keep the heart-healthy

Energy boosted apple is a very good source of energy as it helps supply oxygen to the lungs. Therefore, you are advised to eat some apples before doing the workout. It increases your stamina and also increases your energy level.


It also cures diseases like anemia as iron is found in very good quantity in apple. If you eat 2 to 3 apples a day, then it fulfills the iron deficiency of the whole day.


For example, the consumption of apples can reduce the risk of diabetes. The fiber in it reduces bad cholesterol and can help reduce diabetes by increasing good cholesterol.

Bladder 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 people 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 a gall bladder stone.


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.

White teeth

The properties of apples can also help whiten your teeth. Apples contain malic acid, which can naturally whiten teeth.

Nutrients of an apple, Benefits and Side effects

Strengthen lever

We eat a little poisonous food in our daily life. Due to which our liver is cleaned from the body and to keep the liver strong, eat an apple daily because it contains antioxidants.


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.

Benefits for arthritis

A good amount of magnesium in apples controls the acid released from the body, water, and joints. Magnesium is beneficial in reducing the symptoms of arthritis and arthritis. Apples also contain a good amount of calcium which removes muscle weakness and makes them strong.


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.


Oxidative stress can cause neurodegenerative diseases such as Alzheimer's. It is rich in 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.

Energy boosted

Apple is a very good source of energy as it helps supply oxygen to the lungs. Therefore, you are advised to eat some apples before doing the workout. It increases your stamina and also increases your energy level.

For liver

It helps in keeping your liver healthy by removing toxins from the body. The anti-oxidant properties of apple 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.

Improve digestion

Apple is considered a good source of dietary fiber. Which improves digestion power. The properties of apples can help you digest food.

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. This process works to promote better blood circulation.

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.

Increase eyesight

Sometimes people do not see properly in low light. It can be caused by vitamin-A deficiency. Research has shown that vitamin-A deficiency can lead to night blindness. To avoid this, you can consume apples. It is rich in Vitamin-A and can help increase your eyesight especially at night.

For dark circles

You can also get the benefits of eating apples in removing dark circles under the eyes. Apple is rich in Vitamin-A. Vitamin-A helps to increase collagen (the protein that binds the skin tissue) in the skin and decreases the amount of melanin (a type of amino acid, which gives color to the skin, hair, and eyes). As a result, vitamin A can help reduce dark circles.

Health side effects of an apple

There is no specific danger from eating apple fruit, yet it is necessary to be aware of the hazards related to apple fruit. Let us know what kind of loss it is related to.

Apple seeds are dangerous

The seeds of apple fruit contain cyanide, a powerful poison. Eating the seeds of some apples can lead to fatal consequences. Therefore, apple seeds should not be consumed.

Harmful to teeth

The amount of acid in apple is more. These acids can cause four times more harmful effects in teeth than carbonated beverages. Consuming a certain amount of apple is beneficial, but if it is taken too much, it can become a threat to you.

Apple increases the amount of sugar in the blood

Apples are a very good source of carbohydrates, fiber, and other nutrients. These carbohydrates are used for energy in the body. A medium-sized apple contains 25 grams of carbohydrates and 5 grams of fiber. If you consume apples excessively, then the amount of fat in the body increases. Eating an apple on an empty stomach increases the amount of sugar. In such a situation, the right time to eat an apple is after eating. Eating too much apple increases fat in the body as well as the sugar present in the blood, which is harmful to health. Therefore, a certain amount of apple must be consumed.

Benefits of apple for hair

Many nutrients are found in it. These nutrients can also prove beneficial for your hair. Know below the benefits of eating an apple for hair.

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 nutritious properties which can be beneficial for hair, such as vitamin-E, vitamin-C, zinc, and iron, etc. These properties provide nutrition to your hair as well as can prevent hair loss problems.

Help hair grow

Like the 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, which can help your hair grow.

For dandruff

Dandruff is a problem that can happen to anyone at any time. 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 of dandruff. These properties are found especially in apple peel.

Nutrients of an apple, Benefits and Side effects

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.

Benefits of apple for skin

You knew the benefits of apple for health, but did you know that the properties of apple are beneficial for your skin as well. Read more about apple information for the skin.

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 color of the face by protecting the skin from the sun's harmful rays and reducing the effect of tanning.

For skin cancer

The sun's harmful UV rays damage healthy cells of the skin. Sometimes this damage is done so much that it can lead to skin cancer. This may be due to oxidative stress caused by UV rays. The 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.

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. In addition, vitamin-C has also been considered beneficial in healing wounds.

How to use

One fourth apple paste, two spoons of cream, mix both the ingredients well and apply it on the face for 15 minutes. Then wash face with cold water.

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