10 Green Apple Health Benefits and Its Nutrition
All naturally occurring food, whether it's fruit, vegetables or meat have a varied proportion of proteins, minerals, carbohydrates, fats, vitamins, fiber, etc. It goes without saying that green apples contain a combination of these and therefore provide a multitude of health benefits, or to better put it, they provide some sort of sustenance. This together with a balanced diet allows one to maintain a healthy mind and body.
The original research that led to this article covering the health benefits of green apples was done as a project while I had biology as one of my majors. I do continue to update it based on new research in the field. We're mainly going to look into the nutritional properties of green apples and the associated health benefits that come with the consumption of this fruit.
Green vs. Red Apples
Before looking into the specific benefits of green apples, it's important that we discuss a popular question about the general differences between green and red apples. Is one really better than the other and if yes, why?
Green and Red Apple Nutrition
100 grams Green Apples with Skin
| 100 grams Red Apples with Skin
| |
|---|---|---|
Energy
| 58 kcal
| 59 kcal
|
Sugars
| 9.59 g
| 10.48 g
|
Carbohydrates
| 13.61 g (5% DV)
| 14.06 g (5% DV)
|
Dietary Fiber
| 2.8 g (11% DV)
| 2.3 g (9% DV)
|
Protein
| 0.44 g (1% DV)
| 0.27 g (1% DV)
|
Iron
| 0.15 mg (1% DV)
| 0.11 mg (1% DV)
|
Potassium
| 120 mg (3% DV)
| 104 mg (2% DV)
|
Calcium
| 5 mg (0% DV)
| 6 mg (1% DV)
|
Vitamin A
| 100 IU (2% DV)
| 55 IU (1% DV)
|
Vitamin B
| 0.037 mg (2% DV)
| 0.034 mg (2% DV)
|
Vitamin E
| 0.18 mg (1% DV)
| 0.24 mg (1% DV)
|
Vitamin K
| 3.2 mcg (4% DV)
| 2.6 mcg (3% DV)
|
What Can Green Apples Do for You?
All apples have health benefits, but the thing that makes green apples special is that they have a high nutritional density packed with minerals, vitamins, proteins, and fiber. They help prevent digestive problems, help regulate blood glucose and good cholesterol.
Prominent health benefits include dietary fiber, which decreases the chance of colon cancer. Green apples also help lower cholesterol levels, ease digestion, reduce liver and digestive tract Issues. Green apples are rich in antioxidants, including flavonoids and polyphenol. Because of this, they can prevent various forms of cancer and DNA damage.
What Are the Health Benefits of Green Apples?
As mentioned, there are various green apple benefits. Here are just a few prominent health benefits of green apples:
1. Dietary Fiber
The first and most important green apple benefit is its dietary fiber content, which helps in the regulation of the bowel movements and thereby helps in the overall digestive process. [4,5]
2. Decreases Chance of Colon Cancer
Due to the high fiber content, green apples, in turn, offer another great benefit—the drastic reduction in the possibility of colon cancer. [1,2,5]
3. No Bad Cholesterol
Green apples have the benefit of giving your stomach a sense of satisfaction, so you don’t tend to overeat with them. Moreover, green apples don't contain any bad cholesterol. Therefore, one can easily reduce their weight and still remain healthy by consuming green apples. [4,5]
4. Lower Cholesterol
As already mentioned, one of the major green apple benefits is the high fiber content. These high levels of fiber can help to reduce cholesterol already present in the body. [4,5]
5. Ease Digestion
If you’ve consumed something heavy and are worried about whether your stomach can take it, you could just go ahead and have a green apple. Green apples can help ease the digestion, due to the enzymes present in the apple. [1]
6. Reduce Liver and Digestive Tract Issues
Green apples also reduce liver problems and can help prevent digestive tract problems. [5]
7. Prevent Indigestion
Green apples can help prevent diarrhea as well as constipation and gout. They contain both tartaric as well as Maleic acid, thereby helping to reduce the chances of indigestion. [1]
8. Rich in Antioxidants
Green apples contain both flavonoid and polyphenol -- all forms of antioxidants. Because of this, they can prevent various forms of cancer [1,2,3] and DNA damage. [4]
9. Appetite Control
Green apples secrete organic acids that can help your appetite. So, if you suffer from low appetite due to intestinal peristalsis, you can help this by eating green apples. [6]
10. Energy
Green apples are energy givers. They contain carbohydrates, which are especially good for people playing any form of sport or leading a hectic life. [1,2]
Are Green Apples High in Fiber?
How Much Dietary Fiber Is in an Apple?
Green apples provide a huge range of health and beauty benefits. There are various types of apples, the sweet ones being the most common. Green apples, on the other hand, are more the sweet and sour type (this is popularly classified as a "cooking apple").
The sweet and sour variety is amazing, as well. Here are some general benefits and perks you can find:
- Green apples possess glossy skin, along with a juicy flesh. They're high in fiber and help keep the digestive tract clean and healthy.
- A small, raw, unpeeled apple (about 5 ounces) has about 77 calories and almost 4 grams of fiber. This is about 14 percent of recommended daily amounts of fiber. A small peeled apple has 63 calories and almost 2 grams of fiber, so keep the skin on!
- They offer a humongous range of health benefits, being used in the wine industry, in cooking, and, commonly they are specially grown for their healthy oils.
That's not all, of course—these wondrous fruits offer loads of other benefits. Read on to learn about both the health and beauty benefits of green apples.
What About Soluble and Insoluble Fiber in Apples?
Both soluble and insoluble fiber are important for health, digestion, and preventing disease.
What is the difference? Soluble fiber slows digestion, helps reduce cholesterol, aids with weight loss, and may prevent diabetes. Some types of soluble fiber may help lower risk of heart disease. Insoluble fiber adds bulk to the stool and appears to help food pass more quickly through the stomach and intestines.
Whole, unpeeled apples are a good source of both types of fiber. Apple skins are richest in the insoluble type and most apple flesh is soluble fiber.
How Many Calories Are in a Green Apple?
One small green apple, with the skin on, offers about 80 calories. Peeled, it contains 63 calories.
What Are the Health Benefits of Apple Juice?
Drinking 12 ounces of apple juice a day has more benefit for heart health than eating two fresh apples, according to researchers at U.C. Davis School of Medicine. Antioxidants in apple juice had a more dramatic effect on reducing cholesterol levels than eating two apples a day, according to the study.
What do you prefer?
The Green Apple Nutrition/Benefits Chart
Calcium
| Vitamin A
|
Copper
| Vitamin B-6
|
Iron
| Vitamin C
|
Magnesium
| Vitamin E
|
Manganese
| Pantothenic Acid
|
Potassium
| Riboflavin
|
Zinc
| Niacin
|
Dietary Fiber (soluble and insoluble)
| Thiamin
|
Eat Fruit at the Right time to Harness the many Benefits
- When is the Best Time to Eat Fruit?
When is the best time to eat fruit? Is it bad to eat fruit after meals? Can I mix fruit with yogurt ? Are smoothies really good for me? Learn all this and more.
Do Apples Help Fight Free Radicals?
Studies link eating apples with a reduced risk of some cancers, cardiovascular disease, asthma, and diabetes.5 Apples are rich in antioxidants, which inhibit cancer cell proliferation and lower cholesterol, including quercetin, catechin, phloridzin and chlorogenic acid, all of which are strong antioxidants.
Will Eating Green Apples Protect Against Alzheimer's Disease?
There are potent antioxidants in apples that may protect brain cells against damage that can lead to Alzheimer’s and other neurodegenerative disorders, according to a study conducted by researchers at Cornell University. Researchers recommend eating at least one apple a day to receive the benefits.
Are Green Apples Good for Skin?
Green apples aren't just good for one's health, but they're also one of the best fruits when it comes to restoring lost beauty. Of course, restoration of your beauty could be considered a health benefit, as these apples help cleanse your skin and keep your teeth and gums healthy. Therefore, in addition to providing health benefits, they're also natural beauty therapists.
- If you’re focused on your beauty and skin health, then you'll certainly reap the benefits of green apples. Green apples contain vitamins A, B, C, as well as E [1], which means they'll help keep your skin fresh and glowing.
- Skin diseases can also be controlled by the consumption of green apples. Therefore, if you or anyone in your family suffers from rashes or any other form of skin condition, you could always enlighten them with this green apple benefit.
- Lastly, here's a list of small, but huge green apple benefits: they help purify blood [1], keep the gums healthy [7] (and therefore even the heart), help in keeping the teeth clean, memory is enhanced [8] (and elderly nervous problems could be reduced), gallstones could be prevented, and the control and cure of rheumatism [9] can occur, as well.
Which quality of Green apples is better?
References
- Nutritional Facts: Apples, with skin, granny smith, raw, Source.
- Nutritional Facts: Apples, with skin, red delicious, raw, Source.
- Jeanelle Boyer and Rui Hai Liu, "Apple phytochemicals and their health benefits", reference date: 29-06-2017, DOI: 10.1186/1475-2891-3-5
- Bernardina Scafuri, Anna Marbotti, Virginia Carbone, et. al, "A theoretical study on predicted protein targets of apple polyphenols and possible mechanisms of chemoprevention in colorectal cancer", DOI: 10.1038/srep32516
- American Institute for Cancer Research, "Foods that help fight cancer"
Source. - Gianna Ferretti, Imma Turco, Tiziana Bacchetti "Apple as a Source of Dietary Phytonutrients: Bioavailability and Evidence of Protective Effects against Human Cardiovascular Disease", Food and Nutrition Sciences, 2014, 5 1234-1246, Source.
- Jeanelle Boyer, Rui Hai Liu, "Apple phytochemicals and their health benefits", Nutrition Journal 2004 3:5, DOI: 10.1186/1475-2891-3-5
- Sharon Palmer, RD "Taking Control of Hunger — Lessons on Calming Appetite and Managing Weight", Today’s Dietitian—April 2009 Issue, Vol. 11 No. 4 P. 28, .
- Sanda Moldovan, D.D.S, "Beneficial Foods for Teeth", Well Being Journal, July/August 2012, Source.
- "Apple Health Benefits", U.S. Apple Association, Source.
- Natural Arthritis Treatments, Source.
- Compound in Apples May Fight Alzheimer's Disease, Source.
- Study Finds Heart Benefits From Apples and Juice, Source.
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.
© 2012 Brandon Lobo
Related
Any feedback or green apple benefits are warmly accepted
AUTHORI've never come across that one. I'm not a doctor, but I find this hard to believe. Headaches are caused by different underlying issues, green apples can definitely not treat them all.
I have been told that eating a green apple a day helps with headaches is this true?
- AUTHOR
Thanks for writing in Natalie. There are not a lot of differences in nutrition between the red and green apples, so if you aren't a fan, the red apples are just as good :)
My mom always loved green apples though I've always loved the red ones because they are sweeter. After reading this though, I'm going to try to eat more of the green variety. Thanks for the article.
- AUTHOR
Hi Li-Jen, glad you liked it. I hope you enjoy eating green apples then ;)
Hello Brandon. Useful article! Good topic choice. It's a good way of showing appreciation towards green apples instead of red apples. Having the apple skin on removes the need for cutting the apple hehe. Elderly nervous problems reduced...hahah maybe that's useful for me as well! :) Thanks for sharing. :)
- AUTHOR
Hi Linda, thanks for taking the time to comment. This article began as a part of an assignment in school which I then turned into a more comprehensive research article. I don't usually look into the specific health benefits of food, I also enjoy stuff for its taste. Health benefits are an added bonus.
Thank you Brandon for this great article about green apples. Funny enough golden delicious apples are my favourite apples. I just like the sweet taste really without even going deep into the health benefits of green apples. Well researched and well done for great work. Voted up as well.
nutritionally good
- AUTHOR
Salt does make certain sour fruit taste better and some say it helps against the flu, which I personally do not think is true. But the reasons I like green apples is because of their sourness. I do not add salt to them while I eat. There's no problem in adding salt, though.
- AUTHOR
That would be really nice to see. However, I refrained from doing that as I personally am not a researcher in this field and that's the reason I only mentioned the benefits based on what I researched during a course in my 12th grade. Moreover, from what I read when I tried to compare red and green apples, was that they are pretty much the same and it depends more on where they are grown, more than the variety of the apple. I guess this is something to do with the nutrients available in the soil? Not sure. But, the fact still remains that they taste great and they are really helpful :)
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Green apples happen to be my favorite. It's good to know that they have all these heath benefits. It would be interesting to see a comparison, of the items you mentioned, between various types of apples.
- AUTHOR
Hey Richard, thanks for writing in. I've been enjoying my daily share of green apples for the past few days. They are finally in season. Yum! Do you get them all year round? Lucky you. Never given the seeds a whirl, thanks to the minor (really minor) traces of arsenic in Apple seeds hehe.
Been eating a green apple first thing in the morning for seven years now am 60 yrs. old and been told look 45. Hint chew the seeds up too they are an excellent antioxidant but need to be crushed before digesting.
I eat one half in the morning then the other at noon. I am a traveling nurse and dont have time to stop and eat. And a green apple sounds so good.
Thanks for sharing. I love green apples. I like their crispiness as well.
I love green apples, thanks for enlightening me the more on it huge benefits.
thanks and i needed to get to the better apple in my diet for liver and gall bladder issues
I love green apples... i eat one everyday and they are really helping me in various ways.
Eat green apple always the correct time its protect you from everything...
Love apples. Always eat one at breakfast time. Good start to the day.
Have it with little pepper n salt..... so good to eat.... wow.... yummmmmy
Whoom I never knew that just a green apple can prevent and protect me from these bad and most fearable diseases.Now that I know Iam going to eat them as much as I eat nshima .I also have to thank the authur of these good nutrition information
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i love green apples.... they are the best..
My experience says, Green Apple are always crispy & feel fresh..In the season, I take one everyday morning.
Green apples & peanut butter is my go to.
- AUTHOR
I don't see why not, but you should consult your doctor.
I love apples. green apples are however not my fvourite coz of the sour taste. but i think now il eat them more often. i am however concerned, are they good if one has gastritis?
I love green apples three much!!!
- AUTHOR
Thanks for the compliment Aesta1 :)
I am glad I read your hub. This is a great example of a hub I'll read any day.
Wonderful information....well received. THANKYou
- AUTHOR
@stephen that's really nice. Are you sure it's just the green apples and nothing else? Interesting :)
i have been suffering from cold allergies especially in the mornings but i stated eating green apples for the last two months i have noticed the allergies have reduced significantly.
Hey Brandon Lobo,
I completely agree with everything you have wrote on this great hub and i have voted up, Simply because it's a great hub and has relevant information that people are looking for if they type in health benefits of apples, Please check out my travel hubs and your comments and feedback is appreciated,
Kind Regards,
Lee
I never knew that green apples were better for you than red apples.
My favorite snack- green apples and almond butter! Nice to know there are health benefits.
Thank you for posting about the healthy benefit of green apple.
Interesting!!
- AUTHOR
Hi Shil, thanks for the compliment :) I love both red and green apples
I love green apples as opposed to red apples. I just like it better and knowing it has health benefits is good to know! Nice hub, nicely formatted :)
Thanks for sharing.....I feel better
- AUTHOR
I've never tried apple with salt. Citrus fruit and even watermelon yes, but never apples. Will give it a try :D Thanks for the recommendation
Please try Green apple with Salt .....Its great feel to taste......
tasty green apppplllllleeeeeeeeee
This article was quite helpful... I'll make sure to start munching on those juicy green apples from now on.. but I'd like to know the additional fruits you can eat which have more or less equal benefits to those of green apples
I eat every day one apple .Before I do not know what is good for apple .I always find information from the internet for the fruits.Now I understand many things about apples especially green.
If you start liking apples, if you had issues about it, there is no other commonly available and easy to eat fruit like apple with so many health benefits. I eat an apple or two before lunch and dinner. This also helps me cut down on the portions apart from the well known health benefits of eating apples. After switching to Green apples I am seeing additional improvements in my digestion
I saw my brother eating Green apples he is a doctor, then I was searching for the benefits of green apple until I hit your blog lobobrandon,
thanks for sharing. I am eating one right now
This is a great hub about the green apples. I really appreciate the hubs which are made keeping in mind the well-being of health, as they 'Health is Wealth'.
Cheers.
God bless the green apple ,since I include them in my nutrybullet mix with carrots , celery , kiwi ,strawberrys and blueberry ., my health have change my benefits low blood pressure energy my digestion have inprove.
- AUTHOR
Oh! that's sad Dellaroth. You can still cut it into fine pieces and much on them I guess? If you love green apples, then it's definitely worth it.
I lost my bottom teeth. It is nearly impossible to eat green apples or any other kind. I also have digestion problems because of meds for acid reflux. I really miss my apple a day and I want to get back to it.
I'm 65 and male and I hate the green apple taste, I love the delicious apple taste. Green apples remind me when I was a kid going through an apple orchard trying an unripened apple, they taste the same. So there you are, I can't eat green apples because the flavour is much too strong for me, but that's ok, cos I got the red apple..... Hmmmm nice.
Love green apples...actually ate them to stop indigestion. But it's good to see my thoughts in print. Thanx
Lol I love green apples I'm eating one right now
i use to drink green apples juice in the morning,and i do drink red apples before bedtime.i was having hpv.infected its really amazing both juice are working so good its helping my IU/ml less of percent quantitative.
im eating one
- AUTHOR
Haha Audrey, glad that you now know what you're eating
Eating one right now! didn't know it has so many healthy factors :) love it !
GREEN APPLE IS GOOD FOR HELATH, IT GOOD FOR BAD CHOLOSTROL
So awesome.
- AUTHOR
Kat, Thank you for the great recipe. Do you mind if I add it to the article?
I have been eating green apples every day lately, and they're wonderful! Aside from the mid afternoon boost I get, my husband has been commenting on how beautiful I look. My new favorite apple recipe is chopped green apples with lemon juice, cinnamon and stevia. Yum! Thank you for this article!
Im always eating green before I go to bed without knowing the benefit on it I just lovemy eating it,after this article now I find out why I did not gain or become fat even I eat a lot..thankd for more info for what green aople can do in our health.
- AUTHOR
Oh thanks skipper will add that to the article too :)
One more additional (side) benefit of eating them is they will clean will clean your teeth really well. :)
- AUTHOR
Glad you found it useful Mahi and Juan let me know whether you love the taste :D Make sure you buy the eating and not cooking green apples though.
Awesome! Thank you very much for the information; it was very informative and I will now go to the store to buy some green apples
- AUTHOR
Your welcome Chonny :) Happy to help
You've been very helpful, thank you :)
- AUTHOR
You can't tell from the looks of them (At leas't I can't); It's only experience that would help you choose. I'd suggest you buy from the same mall or fruit stall every time as this way you'd know where they place the cooking and direct eating ones.
Ask them and they'd let you know or you could try them out once. If they're juicy - they're for eating and if it's not tasty and waxy in texture they're cooking apples. You can eat both forms directly, its only taste that differs.
Thank you lobobrandon :) Please tell me...which apples are for direct eating and which apples are for cooking?
- AUTHOR
Chonny green apples are tasty but make sure to get the variety that's meant for direct eating and not green apple dishes :) You need to have 3-4 a day! Wow! But, if that's going to keep you healthy - it's a tasty way to do it :)
My mother had genetic colon cancer last year & I've recently been cleared of my tests. I was aware however, that I needed to start looking after myself & get healthy. A doctor put me on a healthy organic weight loss program & advised me to eat 3-4 green apples a day. I wasn't really a green apple fan until I hit this website. Wow! The benefits are unbelievable! I'm going to be happy munching on my green apples from now on! Thank you for posting :)
- AUTHOR
Thanks Humda, Green apples are tasty if you choose them well. And if they've got benefits along - that's a bonus! Glad you found it interesting :)
I am surely goin to start eating
green apples NOW!!
Otherthan dat good job u summed up everything briefly.intersesting hub.
Coincidence or sheer luck...I just purchased my first batch of green apples absent-minded from my local supermarket, just settled down to eat one and thought I may as well read up on the benefits and voila I stumbled upon this hub....it absolutely opened my mind. I have always been comfortable with a fruit a week but have never tried green apples, now I'm buying a batch for everyday thanks to the information :)
well red appkes are healthy but not that much as green apples. it is interesting you get to know the benefits
- AUTHOR
That's great to hear Una :) I just eat them as I love them.
Wow! am a living testimony, green apples trimed my tanmy and cleared my skin rashes. I love green apples.
Thanks for the info!
- AUTHOR
Ronalyn, who doesn't love green apples :)? Thanks for the comment, I hope people are enlightened by this article and enjoy their green apples more than ever!
Aside from green is my favorite color..I really love green apple too..it plays a vital role on my diet..and I'm so glad that you have that kind of information in order that other people should be aware about the good benefit of green apple..:D
- AUTHOR
Farah you do get sweet Green apples as well. And the sour ones are basically used in Salads and various other dishes as you can see in some of the videos above.
wow! Dats gr8..but as we all know that 2 gain something, one has 2 lose something..and dats true in this case cos I can't bear the sour taste of green apple. It takes more than an hour 4 me 2 finish it off..
- AUTHOR
Hi Kris, thanks for the comment and the nutrition table is great for people looking for quick facts. Glad that you found it informative. I hope you learnt something new about Green apples today :)
A very nice and informative hubs. I like the easy to read nutrition table too!
- AUTHOR
Hi alexadry :) Thanks for the comment and I love apples as well :D
Yummy, feeling like eating a nice crunchy green apple now, thanks for sharing!
- AUTHOR
Thanks for dropping by and commenting ktrapp.
An apple a day also keeps cancer at bay :)
The benefits of green apples go on and on and your list is very useful. I love how there's always so much truth to idioms like, "an apple a day keeps the doctor away."
- AUTHOR
Hi GoGreenTips I'm sure all fruits have plenty of benefits. But green apple benefits amaze me as they offer health benefits in various forms right from heart problems to cancers as well as weight problems to skin diseases. I'm sure they would be a great addition to the Thanksgiving meals.
Interesting Hub! There are so many benefits to, well any kind of fruit. I think if we, as a culture or society would just eat more fruits, fresh that is we'd be a lot more healthy. Interesting to note about the help for stomachs, maybe next Thanksgiving we should have a few green apples around.
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