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Health Benefits of Eating Apples

Rajan is a botany and chemistry major. He has worked as a poultry breeder for 23 years, breeding layer and broiler parents.

The Origins of Apples

Apples originated in Kazakhstan, but today they are cultivated worldwide. Apples are the second most grown fruit in the U.S., after oranges, but China is the global leader in apple production.

Apple Health Facts

Apples are rated above grapes and oranges when it comes to health benefits. They contain malic acid, which is beneficial to the intestines, liver, and brain. They also have phosphorus, which keeps the stomach clean and strong. Apple fruit and juice are full of vitamins and minerals.

Apples should be eaten with their skins on, as the peel contains the flavonoid Quercetin. This nutrient has been shown to prevent heart disease, high cholesterol, allergies, cancer, cataract, diabetes, asthma, gout, and other diseases.

Apples are rich in pectin and polyphenols, which function as antioxidants. This means that apples can have beneficial effects on cardiovascular diseases, including lowering cholesterol and preventing the oxidation of fats, both lipids and triglycerides. Polyphenols also regulate blood sugar.

One of the greatest nutritional benefits apples offers, however, is a rich supply of phytochemicals, which have been shown to help reduce the risk of coronary artery disease, lung cancer, asthma, and diabetes.

All these health benefits from eating just one apple a day!

Important Nutrients In Apples

  1. Pectin
  2. Boron
  3. Quercetin
  4. Vitamin C
  5. Phytonutrients

Apples Nutritive Value per 100g (Source: USDA National Nutrient Data Base)

Nutrients % Daily Value


50 Kcal



13.81 g



0.26 g


Total Fat

0.17 g



0 mg


Dietary Fiber

2.40 g


Vitamins % Daily Value


3micro gm



0.091 mg


Pantothenic Acid

0.061 mg



0.041 mg



0.026 mg



0.017 mg


Vitamin A

54 IU


Vitamin C

4.6 mg


Vitamin E

0.18 mg


Vitamin K

2.2 micro gm


Electrolytes % Daily Value


1 mg



107 mg


Minerals% Daily Value


6 mg



0.12 mg



5 mg



11 mg



0.04 mg


Phyto-nutrients % Daily Value


27 micro gm



11 micro gm



29 micro gm


Sweet Apple Preserve Recipe


  • 1 kg of apples
  • 1 kg of sugar
  • 1 1/2 litre water
  • 4 grams citric acid or juice of 2 limes


  1. Prepare sugar syrup by boiling sugar and water. Strain syrup through a fine muslin cloth.
  2. Put apples in syrup and bring to a boil. Remove from fire and cool overnight.
  3. The next day, take the apples out, strain syrup, and boil apples for 20-30 minutes. Cool overnight.
  4. Repeat the same process until syrup is quite thick. (Put a drop of the syrup in a saucer of water; it should form a bead). Takes about 4-6 days.
  5. Add lime juice or citric acid (prevents sugar crystallization). Allow it to cool.
  6. The following ingredients can be added: saffron for colour, pepper for taste and cardamom for flavour. Fill into bottles and put airtight lids on. Store in a cool dark place.

More Information on Apples

This content is accurate and true to the best of the author’s knowledge and does not substitute for diagnosis, prognosis, treatment, prescription, and/or dietary advice from a licensed health professional. Drugs, supplements, and natural remedies may have dangerous side effects. If pregnant or nursing, consult with a qualified provider on an individual basis. Seek immediate help if you are experiencing a medical emergency.

© 2011 Rajan Singh Jolly


Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on September 28, 2017:

health wenke thanks for stopping by and your comments are much appreciated.

health wenke on September 24, 2017:

Hello, Rajan ! Apple is really good for our health and I always try to have at least one apple each day. This will be a great drink for summer. Thanks!

aslam on August 23, 2017:

sir can i eat apple after woke up like empty stomach..

Noor on January 05, 2017:

Hi rajan....after reading this article I m going to eat an apple everyday as a breakfast. Before this I never liked apples.

Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on August 07, 2013:

Thanks, las!

las81071 on August 07, 2013:

great info. Thanks for sharing I love Apples I really love a juicy crispy cold shiny red apple :)

Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on August 05, 2013:

@ladydeonne-thanks and glad you caught the hub in the feed at the right time.

@Rose-the skins are a bit difficult to digest if you are eating with them. Could try them with the skins removed. Thanks for coming by.

rose-the planner from Toronto, Ontario-Canada on August 05, 2013:

Rajan, there is some great information on apples in this article! I did not know the apple originated in Kazakhstan. The apple has many health benefits, unfortunately, I don't think I could eat one on an empty stomach. For some reason it upsets my stomach if I do that. These recipes look wonderful, especially the apple pie. I have to try it. Thank you for sharing. (Voted Up) -Rose

Deonne Anderson from Florence, SC on August 05, 2013:

When I signed on to HP, your hub on the benefits of apples just popped up. As I just said to my daughter on last night while grocery shopping, "we need to eat more apples, in fact, we need to eat apples every day ." She responded, "Sure Mom, but don't think I'm buying that old saying about an apple a day keeping the doctor away. I'll eat more apples, but not necessarily every day. " I've always known that apples have great nutritional value, however, I had no idea as to just how valuable until I took the time to read your hub. Thanks! I'll share it with her also. Voted up, useful and sharing.

Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on August 04, 2013:

Thanks, Kathryn for all the kind words. We do make apple preserves a lot here and I love them. Thanks for reading and sharing. Have a wonderful day!

Kathryn from Windsor, Connecticut on August 04, 2013:

Suzie has a link to this on her newest hub, and I haven't read this yet. I love apples. I think it's the fruit I eat the most. Not only are they readily available here in the states (year round), but we also have many apple orchards in the Northern states, and they are pretty cheap.

I enjoyed reading about the benefits. I didn't know they're good to eat on an empty stomach, followed by milk. I will keep this in mind.

I also like the videos you posted. Such creative uses for apples! I also liked your recipe. I have made apples in many different ways, but never "apple preserves". I will definitely try this- maybe closer to Autumn, when I buy more apples than usual.

Thanks for sharing this with us, and I hope you are having an enjoyable weekend.

Voted up and sharing.

~ Kathryn

Om Prakash on September 09, 2012:

Thanks a lot for this very helpful information, i started eating without knowing the benefit but know i come to know through this hub that its ok

Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on November 16, 2011:

Thanks Giselle, for appreciating and leaving comments. Hope you start eating this healthy fruit now.

Best regards.

Giselle Maine on November 16, 2011:

Thank you for your beautiful descriptions of apples and their nutritional benefits. Your hub worked - I felt like eating apples after reading this hub!

Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on November 15, 2011:

hi kawaljit,

Thank you very much for such lovely comments. I am happy to note that you found this hub informational. I try to put in information to the best of my ability and I feel gratified to note that my hub could be of some help.

Thanks also, for voting it up.

Kawaljit kaur from JALANDHAR, Punjab (India) on November 14, 2011:

Rajan jolly ji

EAT AN APPLE A DAY, KEEP THE DOCTOR AWAY. first of all I want to appreciate beautiful photographs of apples. These are really mouth watering. I also take at least one apple everyday but without knowing its uncountable benefits, you mentioned. You are really having a big storehouse of such information.

Thanks. voted up.

Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on November 14, 2011:

Thanks a lot, rebeccamealey. Nice to see you here and thanks for the sincere comments. This means a lot.

Rebecca Mealey from Northeastern Georgia, USA on November 13, 2011:

Very informative and nicely done. I love the pictures, videos and the table Voted up!

Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on November 13, 2011:

Chuck and Sneha Sunny, I am very glad to note that this hub was informative to you in more ways than one. It feels nice to know that so many people are eating fruits just believing they are good for health and which they are in almost all cases, except in some cases like diabetes in which some fruits are not to be taken, or colds etc when some fruits have to be avoided.

Chuck, I think you might like the apple sauce and apple pie video given here.

Thanks to you both, for stopping here,reading and leaving comments.

Sneha Sunny from India on November 13, 2011:

wow... I learned a lot here. I love apple but didn't knew this much. Thanks for sharing. I enjoyed reading it!

Chuck Nugent from Tucson, Arizona on November 13, 2011:

Very interesting Hub. I have always enjoyed apples and knew that they are a healthy food but I never realized just beneficial they are to one's health. Your Hub was very enlightening regarding the health benefits of apples. In addition to just eating an apple I am also fond of applesauce and apple pie.

Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on November 12, 2011:

@ kelly, it's never too late to start anything!!! Jokes apart, thank you very much for stopping by to read and leave a comment.

@ sunshine. Thanks for reading and finding the hub article useful & worthy. your comments are much valued.

Thank you both once again

Linda Bilyeu from Orlando, FL on November 12, 2011:

China even leads in apple production? I didn't know that! A lot of useful data for the apple. An apple a day keeps the doctor away...I'm not a believer in that anymore:)) Fantastic hub!

Kelly Umphenour from St. Louis, MO on November 12, 2011:

DaRn, I wish I would have eaten more apples! Maybe I wouldn't need those readers:). Guess you've proven it's tru what they say, "an apple a day keeps the doctor away." beautiful hub!