Apple, scientifically known as Malus domestica Borkh, belongs to the family Rosaceae. Apple grows in all temperate zone and is majorly cultivated in Asia and Europe. The native species of the genus Malus originated from the region of Himalayan India, Pakistan, China, Asia Minor and Central Asia.1,2
Apple might be considered one of the most nutritional fruit. It may increase immunity, impart stress resistance, and also contains bioactive compounds that are beneficial for human health. As the proverb suggests, ‘an apple a day keeps the doctor away’, apples are a healthy fruit.1,2
Apple is an enriching source of nutrients and bioactive compounds, including vitamins and trace elements.1
| Nutritional component | Value |
| Total Calories | 65.0 Kcal |
| Total fat | 0.16 g |
| Protein | 0.15 g |
| Carbohydrate | 15.6 g |
| Sugar | 13.3 g |
| Dietary Fibre | 2.1 g |
Apples are high in a fibre called pectin. On average, one apple has 5 grams of fibre. Pectin improves digestion and may help relieve diarrhoea. Pectin also helps lower cholesterol.
Dr. Siddharth Gupta, MD
| Bioactive compound | Value (mg/100g) |
| Thiamine (vit B1) | 0.006 mg |
| Riboflavin (vit B2) | 0.068 mg |
| Niacin (vit B3) | 0.091 mg |
| Vitamin B6 | 0.035 mg |
| Vitamin C | 12.8 mg |
| Minerals | Value (mg/100g) |
| Potassium | 104 mg |
| Calcium | 6.0 mg |
| Phosphorus | 10.0 mg |
| Magnesium | 4.7 mg |
| Sodium | 1.0 mg |
| Iron | 0.02 mg |
| Zinc | 0.02 mg |
| Copper | 0.033 mg |
| Manganese | 0.033 mg |
Also Read: Pear: Uses, Benefits, Side Effects and More!
Several studies have specifically found that eating apples reduced the risk for cancer, especially lung cancer.
Dr. Rajeev Singh, BAMS
Scientific evidence has proved that the bioactive compounds present in apples may have potential properties which might be beneficial for human health.1
Also Read: Hibiscus: Uses, Benefits, Side Effects, And More!
Apples may have potential uses due to its nutrients and bioactive compounds:
Apples are rich in soluble dietary fibres called pectin, which might be helpful in the digestion process. We often remove the skin of the apples, but studies have reported that the total proportion of pectin in apples is around 1.79%, which is majorly present in apple peels (more than in apple pulp). Apple might provide beneficial effects related to inflammatory bowel disease with added support from the intestinal microflora. Apples are also effective dietary supplements that may be helpful against the harmful effects of aspirin on the stomach and helpmanage colon (part of the large intestine) damage due to ulcers.1
This information is insufficient and requires further research to say that apples might benefit digestion ailments.
Eating apples has been linked with reduced risk of asthma and has been positively associated with overall lung health, as per a recent study in Australia.
Dr. Smita Barode, BAMS
Diabetes mellitus or type-2 diabetes is a metabolic disorder identified by irregular functioning of the insulin hormone. A flavonoid present in apple peel may be associated with decreased risk of type-2 diabetes.1,2
A study done by Knekt et al. 2002 has shown that eating apples and apple juice might effectively lower the risk of developing type-2 diabetes. It also showed delayed intestinal absorption of glucose and low levels of plasma insulin due to the presence of flavonoids in the juice.1,2
However, the information available is insufficient to establish the mentioned benefits of apples on blood sugar levels in humans and more studies are essential to validate these benefits further.
Apples may have a beneficial effect on the skin as the apple juice contains flavonoids. Stable water in oil emulsion containing apple extract formulation applied on hyper-pigmented human skin may help decrease the sebum (oily substance) production. Itmight also decrease melanin level (a pigment responsible for skin colour), greasiness, and erythema (skin redness), which cause acne.1
Apples have antioxidant properties that may help keep the skin softer, maintain skin surface moisture and decrease skin diseases.1
This information is insufficient and requires further studies to support the potential use of apples to overcome skin-related problems in humans.
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Did you know that apples are fat, sodium, and cholesterol free? However, you should not peel your apple. Nearly 65% of the fibre and antioxidants are found in its peel. No wonder peeled apples turn brown quickly! Antioxidants reduce cell damage, which can trigger inflammation.
Dr. Ahuja Bodhare, MD
Studies were conducted to confirm the effect of apples on weight. Apples might have the potential use in managing weight. It may be helpful in lowering fat which is stored deep inside the organs and may inhibit the pancreatic enzyme (lipase) action, which leads to a decrease in fats levels. Apple might also help stop glucose transport and increase the feeling of satisfaction. A study report confirmed that apple dietary fibre pectin might be helpful in weight management in people due to the decrease in energy density of the diet. These results may indicate that apples and apple juices might have a a beneficial role in weight management.1
Unfortunately, these studies are insufficient to suggest the effectiveness of apples in weight management. Further studies are needed on the potential use of apples for weight management in humans. Therefore, it is preferable to seek medical advice from a doctor before consuming apples to keep a check on your weight.
One of the significant benefits of consuming apples daily is that it might help lower the risk of developing cancer. In animal studies by Ohkami et al. (1995), apples have shown to be effective against colon, colorectal, skin and breast cancer. The laboratory studies on human cell lines have used apple peel extract that may have displayed dose-dependent anti-cancer activity, which may limit the spread of cancer cells. This anti-cancer activity of apple may be due to the presence of phytochemicals in apple peel extract, which may be more effective alone than the whole fruit.1,2
Further, more human trials are needed to support the potential use of apples for cancer management in humans. Therefore, it is preferable to seek medical attention from a doctor before consuming apples as a herb.
The benefits of eating apples every day during pregnancy were observed during a human study (Willers et al. 2007). The results suggest the positive influence of apples during pregnancy might be because of their flavonoids, which may have potential antioxidant properties and may be associated with a reduced risk of lung diseases. Thus, the consumption of apples may benefit pregnancy and reduce the risk of developing lung disease and eczema (a skin condition) in children.It also might benefit the immune system of the babies.4
However, this study is insufficient and more studies are required to confirm its prolonged effect during pregnancy and on babies’ health. Therefore, it is essential to consult a doctor to know more about this subject.
Apples are rich in quercetin. Quercetin is a natural plant-based chemical belonging to the flavonoid category. It is the quercetin that gives apples their antioxidant and anti-inflammatory benefits.
Dr. Ashok pal, BAMS
Also Read: Apricot: Uses, Benefits & Side Effects
Though there are studies which show the benefits of apples in various conditions, these are insufficient and there is a need for further studies to establish the true scope of benefits of apples on human health. Additionally, every person might respond differently to apple preparations. Therefore, it is important to consult a doctor before using apples for any medical condition.
The whole fruit is edible except for the seeds.1
People must consult a qualified doctor before having any herbal supplement made from apples. Likewise, do not discontinue or replace an ongoing medical treatment with an ayurvedic/herbal preparation without consulting a qualified doctor.
Although apple products are proven safe and recommended as a part of a healthy and staple diet, some people might experience allergies with severe reactions.5 Such side effects should be reported immediately to the doctors. They will be the best person to provide you with a proper treatment for allergies.
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Apple might be safe when consumed in moderation, but precaution is always better than cure.
You must disclose your ongoing treatment to your doctor and get advice on consuming apples and make informed choices for its benefits.
Also Read: Does Apple Cider Vinegar Go Bad? Understanding Its Shelf Life
Thus, we recommend you consult a physician. They will direct you to the better way to have apple or apple products as a herb.
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Apple contains vitamin C, E and B-6 that have antioxidant properties and might enhance immunity.1 However, apples should not be used to self-medicate before consulting doctors.
Yes. Apple antioxidants are also called free radicals scavengers that might be beneficial for brain diseases, which are caused by damage to the brain cells and nervous system.1 However, this information is not enough; more studies are required to support the benefits of apples on human health.
Yes. The polyphenols present in apples might help eliminate heavy metals such as lead and mercury from the body, showing the detoxification ability of apples.1 However, this information is insufficient and requires more studies to confirm the benefits of apples on human health.
Some people experience an allergic reaction to apples. Apple allergens are heat-sensitive, so removing apple peel and boiling it might reduce the potential risk of severe allergy.5 However, more human studies are required to provide the benefits of using boiled apples to reduce the potential allergens. You can always seek the advice of a doctor.
Apple seeds contain cyanide in small quantities. If eaten in excess amount might cause cyanide poisoning. Therefore, avoid eating apple seeds.6
1. Patocka J, Bhardwaj K, Klimova B, Nepovimova E, Wu Q, Landi M, et al. Malus domestica: A Review on Nutritional Features, Chemical Composition, Traditional and Medicinal Value. Plants . 2020 Nov;9(11):1–19. Available from: https://pmc/articles/PMC7690411/
2. Mushtaq R, Wani AW, Nayik GA. Apple. Antioxidants in Fruits: Properties and Health Benefits. 2020 Dec;507–521. Available from: https://doi.org/10.1007/978-981-15-7285-2_26
3. FoodData Central [Internet]. [cited 2022 May 20]. Available from: https://fdc.nal.usda.gov/fdc-app.html#/food-details/1750340/nutrients
4. Willers SM, Devereux G, Craig LCA, McNeill G, Wijga AH, Abou El-Magd W, et al. Maternal food consumption during pregnancy and asthma, respiratory and atopic symptoms in 5”year”old children. Thorax. 2007 Sep ;62(9):773-779. Available from: https://pmc/articles/PMC2117307/
5. Siekierzynska A, Piasecka-Kwiatkowska D, Myszka | Aleksander, Burzynska M, Sozanska B, Sozanski T. R E V I E W Apple allergy: Causes and factors influencing fruits allergenic properties-Review. 2021 Apr;e12032:1-8 ; Available from: https://doi.org/10.1002/clt2.12032
6. CYANIDE LEACH MINING PACKET Mineral Policy Center. [cited 2022 May 25]; Available from: http://www7.nau.edu/itep/main/hazsubmap/docs/Mining/Cyanide_Leach_Packet.pdf
7. Paolo D, Benedetti A, di Paolo A, Giannese D, Cupisti A. Citation: Interactions between Food and Drugs, and Nutritional Status in Renal Patients: A Narrative Review. 2022 Jan;14(212):1-25. Available from: https://doi.org/10.3390/nu14010212
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The old proverb ‘an apple a day, keeps the doctor away’ holds not just for apples but for apple cider vinegar (ACV) too! That’s right, the versatile apple cider vinegar is obtained by fermenting apples. It is packed with innumerable health & skincare benefits.
This is why Ayurveda – the science of life – has been advising consumption of ACV since ancient times. We know that Ayurveda works on the principle of using nature’s gifts to heal the body and apple cider vinegar is a perfect example of this approach!
Apple cider vinegar (ACV) has been very effective in improving sugar control in diabetics and decreasing chilesterol. Studies have shown that ACV consumption significantly decreased Fasting plasma glucose levels in a subgroup of studies that administered ACV for > 8-weeks. Further, ACV intake appeared to elicit an increase in HDL-C (good cholesterol) concentrations in apparently healthy participants.
Dr. M.G. Kartheeka, MBBS, MD
ACV is rich in antioxidants and other nutrients that promote good health. Let’s explore how ACV can help you –
Do you feel hungry in between meals and the need to snack frequently? ACV can help. When you consume a teaspoon of it, ACV promotes satiety so you won’t feel hungry and snack excessively. It also boosts metabolism so that your body gets in fat-burning mode.
Moreover, it encourages the liver to reduce fat production. Because your metabolism is enhanced, you also feel more energetic and vibrant.
ACV can help those with type 2 diabetes. Type 2 diabetes occurs when the body does not have the requisite amount of insulin or becomes resistant to insulin.
What ACV does is, it does not allow sugar levels to rise after a meal. It also encourages the muscles and the liver to use up glucose that circulates in the blood so that your blood sugar remains steady at all times. It also promotes insulin sensitivity in the body.
Apple cider vinegar is an old remedy that contains acetic acid and other health-promoting compounds. It might be helpful in lowering blood pressure and blood cholesterol.
Dr. Ashish Bajaj – M.B.B.S, M.D.
Suffering from dry skin? The nutrients in ACV can help balance the pH levels of the skin and prevent dryness.
Not just that, ACV also helps with skin conditions such as eczema and acne. Its antibacterial properties reduce skin inflammation and keep the skin supple and glowing.
Read More: 7 Home Remedies for Glowing Skin
Want to strengthen your joints? Try ACV. It includes the following minerals – magnesium, calcium, potassium and phosphorus. These minerals are essential for the body to create new bone cells and ensure that your bones remain strong.
ACV consumption also helps improve symptoms of joint stiffness and prevents the build-up of crystals inside joints.
Also Read: 10 Foods For Strong & Healthy Bones
ACV is a probiotic food. When apples are fermented to prepare ACV, good bacteria develop in them. So when you consume ACV, these good bacteria travel to your gut and give a boost to your digestion.
Since the gut is linked to immunity, ACV also strengthens the immune system by promoting a healthy gut.
Is your hair dull? It could be because your hair pH level is off balance. The ideal pH level of hair is 5.5 – slightly acidic. ACV has an acidic pH, so applying it after you shampoo your hair stabilizes the hair pH level.
It can boost your hair shine and make it soft, tangle-free and smooth. It can also help you manage dandruff.
ACV has anti-microbial properties, which means it is effective in killing harmful pathogens that cause sore throats.
ACV has cholesterol-lowering properties, which makes it good for the heart. It also relaxes the blood vessels and helps with high blood pressure.
You can pour ACV in your salads as the salad dressing. You can use it to marinade food or mix it in your fruit juices.
To enjoy the benefits of ACV, you can take it in the form of supplements.
ACV is a natural elixir that promotes good health. Incorporate ACV into your daily diet to stay healthy and happy!
Also Read: Apple Cider Vinegar for Hair: Discover the Research-Based Benefits and Treatments
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
