Apples: The Must Know Health Benefits of this Healthy Fruit

All my life I am hearing this rule that I always use to follow:

“Eat one Apple a day and you will never go to the doctor anymore”

In my experience I think that this rule is one hundred percent TRUE.

Here is the all Benefits that you must now about apples.

Apples are the most widespread among all other fruits.

They have a refreshing, sour-sweet taste and special aroma. There are numerous varieties of apples (about 10,000 species), which differ in taste, in sweetness or acidity, in consistency and juiciness. Despite that, for many people, the apple is not exactly the most popular fruit, it is one of the best and healthiest foods and should be used in the daily diet.

Nutritionists suggest that in a year we should eat at least 30 to 40 kg of apples, and those people who are fed properly, eat even more.

Apples facilitate digestion and contains many beneficial substances that stimulate the immune system of the body, preventing the accumulation of fat in the liver and protect against cancer.

The fruit contains, besides water, sugar, pectin, vitamin A, B and C, additionally it contains organic acids such as apple acid, lemon acid, formic acid and carbon.

Unlike other fruits, apples are easily stored, can be held for a long time in repositories, so they can stay fresh edible throughout the year. Fresh apples contain pectin, which absorb the water and toxic products from the intestines.

In this way Apples removes toxins from your system.

Apples in numbers

The values of the RDA (Recommended Dietary Allowance – recommended dietary needs), expressed per 100 g:

  • Energy…………………………. 56 kcal
  • Water (%)………………………85
  • Protein (%) ………………….. 0.2
  • Fat (%)…………………………. 0.6
  • Carbohydrates (%)………….14
  • Fiber (%)……………………….. 1

Vitamins that are present in the apple and that should be emphasized: vitamins A, B1, B2, niacin, vitamin C. From the minerals, most apples contain potassium and phosphorus, and contains smaller amounts of iron and calcium.

One kilogram of apples has 600 calories, as there are calories in one liter of milk.

Apples are degraded in the stomach for 15-20 minutes. If eaten in combination with other foods, it is kept for several hours in the stomach, so it is recommended to eat them a half an hour before the main meal or a few hours after a head meal.

Apples as a part of a diet plan for losing weight

With an apple it is much easier to ensure the diet because it contains pectin, which swells and makes you feel full because of its satiating power.

New research shows, that tannic acid significantly affects the metabolism of fats and prevents their deposition in the liver. This discovery opens new possibilities for the application of tannin in the reductive diets and justifies the folk wisdom that an apple helps losing weight.

With consuming apples you increase the water intake (which is desirable in reductive diets) the necessary vitamins is introduced also, minerals and fiber. The fibers help regulate defecation and give a feeling of satiety, and also increase the secretion of the urine.

Two effective substances in apples help lower blood cholesterol levels, which are: pectin and tannin.

Pectin is the result of ripening of the fruit, it easily dissolves in water, it is flexible, and creates a solid gel. When it is swelling, the pectin “traps” the cholesterol in its network and then the cholesterol are expelled from the body, which does not allow the absorption of cholesterol from the blood.


Nearly all diets who you “buy in the shops” are based on apple cider vinegar. Many manufacturers struggle to market the same product – apple vinegar, some in the form of tablets, in a liquid form, or the apple cider vinegar is in the composition of any food product.

The apple vinegar is obtained by boiling the apples or re-boiling an apple juice.

The apple vinegar is applied in traditional medicine because of the large amounts of potassium, a key mineral necessary for the health of the body.

The importance of potassium is that it binds other useful minerals like phosphorus, magnesium, calcium, sulfur, iron, fluorine, and to a lesser extent other minerals. The apple juice is consumed in various combinations, often with honey and water.

Different ways of consuming apples

Apples are mostly eaten raw, fresh, but it can be baked, boiled, dried, processed into juice, in marmalade, in the jam, in the galley, and from it can be prepared the much appreciated and healthy apple cider vinegar.

The best way is for us to eat the apples fresh or to make a juice from fresh pressed apples, which should not be left for more than half an hour.

The peel of the apple is healthy and useful, but only if the apples are not sprayed with preservatives. If you do not know the origin of the apple, it is better to peel it off.

Apple helps prevent cavities even better than washing the teeth. So tooth brushing destroy 60% of the bacteria in the mouth and eating an apple 90% of the bacteria.

Except for fresh, apples in households are often used for making the filling for pies, cakes and other desserts. Lately in some places you can buy apple chips. But also, you can make apple chips by yourself. You just need to cut the apples into thin slices and put them in the oven and leave them to dry at 50 degrees. From apples a delicious compote can be made, who can be consumed like a hot or cold beverage.

You can also make a puree using cooked apple that can be served with various roasts. Apples can be an integral part of sauces for many different types of roasts.