Apples are highly nutritious fruits, packed with essential vitamins and minerals that support overall health. They contain natural sugars, fiber, and beneficial acids that improve digestion and provide energy.
Nutritional Value of Apples (per 100g):
- Energy: 59 kcal
- Moisture: 84.6 g
- Carbohydrates: 13.4 g
- Protein: 0.2 g
- Fat: 0.5 g
- Fiber: 1.0 g
- Calcium: 10 mg
- Phosphorus: 14 mg
- Iron: 1 mg
- Sodium: 28 mg
- Potassium: 75 mg
- Vitamin C: 1 mg
- Vitamin A: 40 IU
- Small amounts of Vitamin E & B Complex
Why Apples Are Good for You
- Boosts Digestion:
Apples are rich in fiber, which helps improve digestion and prevent constipation. Eating two raw apples a day can help maintain regular bowel movements. Cooked or baked apples are useful for treating diarrhea as they soften the stool and add bulk. - Natural Detoxifier:
Apples contain pectin, a compound that helps remove toxins from the body. Pectin also supports healthy digestion by protecting the stomach lining. - Improves Gut Health:
The malic acid in apples helps improve the function of the bowels, liver, and brain. - Good for Anemia:
Apples are rich in iron and phosphorus, which help boost red blood cell production and treat anemia. Fresh apple juice is especially beneficial. - Relieves Stomach Upset:
A mashed apple mixed with honey and cinnamon can help soothe an upset stomach and protect the stomach lining. - Boosts Immunity and Appetite:
Eating shredded apple mixed with honey and sesame seeds before meals helps improve digestion and increase appetite. - Treats Headaches:
Eating a ripe apple with a pinch of salt on an empty stomach every morning can help relieve headaches over time. - Supports Respiratory Health:
Sweet apples are effective in treating dry cough. Eating about 250 grams of sweet apples daily for a week can provide relief. - Eye Care:
Apple peel water is good for soothing inflamed eyes. It can be used as a drink or as an eye wash. Overripe apple pulp can also be used as a poultice for sore eyes. - Improves Oral Health:
Chewing apples after meals helps clean teeth and promotes saliva production, which protects against bacteria and improves oral health. - Enhances Skin and Overall Health:
Regular apple consumption with milk helps improve skin health and gives a youthful glow. Apples also have a calming effect, making them ideal for people with stressful lifestyles.
How to Enjoy Apples
- Raw: Eat them as a snack or in fruit salads.
- Juice: Fresh apple juice is refreshing and good for digestion.
- Cooked: Use apples in pies, desserts, or baked goods.
- Preserves: Apples can be made into jams, jellies, and apple butter.
- Cider and Vinegar: Apple juice can be fermented to make cider and vinegar, both known for their health benefits.
Why Apples Turn Brown
When apple pieces are exposed to air, tannins in the fruit react with oxygen, causing them to turn brown. This process also reduces the vitamin C content. To prevent browning, soak apple slices in saltwater for a few minutes.
Final Thoughts
The saying “an apple a day keeps the doctor away” reflects the many health benefits of apples. Their rich nutrient profile, natural detoxifying properties, and digestive benefits make them one of the best fruits to include in your daily diet.
