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
13.61 g (5% DV)
14.06 g (5% DV)
2.8 g (11% DV)
2.3 g (9% DV)
0.44 g (1% DV)
0.27 g (1% DV)
0.15 mg (1% DV)
0.11 mg (1% DV)
120 mg (3% DV)
104 mg (2% DV)
5 mg (0% DV)
6 mg (1% DV)
100 IU (2% DV)
55 IU (1% DV)
0.037 mg (2% DV)
0.034 mg (2% DV)
0.18 mg (1% DV)
0.24 mg (1% DV)
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. 
6. Reduce Liver and Digestive Tract Issues
Green apples also reduce liver problems and can help prevent digestive tract problems. 
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. 
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. 
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. 
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
Dietary Fiber (soluble and insoluble)
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 , 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 , keep the gums healthy  (and therefore even the heart), help in keeping the teeth clean, memory is enhanced  (and elderly nervous problems could be reduced), gallstones could be prevented, and the control and cure of rheumatism  can occur, as well.
Which quality of Green apples is better?
- 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"
- 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