Apple | Apple Health Benefits, Apple Nutrition & Uses

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Apple Fruit

An apple is consumed worldwide. It is packed with vitamins and minerals, with lots of antioxidants. Apple trees are the most widely planted species in the Malus genus, with millions planted worldwide. The tree's wild parent, Malus sieversii, is still prevalent in Central Asia. Apples have been grown in Asia and Europe since ancient times, and European colonists bring apple to North America. In many cultures, including the Norse, Greek, and European Christian traditions, apples have religious and mythological significance.

Other Names of Apple

Apple comes from the M. domestica Species. Other synonyms of apples are Malus communis Desf, Malus pumila Mil, M. frutescens, M. paradisiaca , MedikusM, sylvestris Mil, Pyrus malus L, Pyrus malus var,  paradisiaca L and Pyrus dioica Moench

Description of Apple

The apple tree is a deciduous tree that grows to be 2 to 4.5 metres tall in cultivation and up to 9 metres tall in the wild. The size, form, and branch density of cultivated plants are determined by rootstock selection and trimming procedures. The leaves are dark green in color, simple ovals shape with serrated margins and slightly downy from undersides.

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Apple Tree with Fruits

In the spring, spurs and some long branches produce blossoms at the same time as the leaves are budding. The 3–4 centimeter flowers are white with a pink tinge that fades over time, five petaled, and have a cyme with 4–6 flowers in the inflorescence. The "king bloom" is the inflorescence's centre flower; it opens first and can produce a larger fruit.

The fruit is a pome that ripens in late summer or early autumn and comes in a variety of sizes. Due to market demand, commercial farmers attempt to create an apple with a diameter of 7 to 8.5 cm. Some consumers, particularly in Japan, prefer a larger apple, whereas apples under 5.5 cm are mostly used for juice production and have limited fresh market value. The skin of ripe apples is often red, yellow, green, pink, however there are many bi and tri color varieties available. Rusty skin, which is rough and black, can be entirely or partially present. The skin is protected by an epicuticular wax layer. The exocarp (flesh) is usually a pale yellowish-white color, but it can sometimes be pink.

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Apple Varieties

The popular varieties of apples are:

Alice, Ambrosia, Arkansas Black, Aroma, Belle de Boskoop, Bramley, Cox's Orange Pippin, Cox Pomona, Cripps Pink, Discovery, Egremont Russet, Fuji, Jonagold, Lobo, Gala, Gloster, Golden Delicious, Pacific rose, Red Delicious, Sampion, Goldrenette, Granny Smith, Honeycrisp, James Grieve, McIntosh, Stark Delicious, SugarBee, Summerred', Tellissaare & Yellow Transparent.

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Uses of Apple

All parts of the apple fruit, including the skin, are edible to humans except the seeds. The core, which contains the seeds and runs from stem to bottom, is normally not eaten and discarded.

Apples can be eaten in a variety of ways, including juice, salads, baked pies, sauces and spreads like apple butter, and other baked foods. Apples are sometimes used in savoury dishes like sausage and stuffing.

Apples and apple products are preserved using a variety of methods for long use. Apples can be preserved in a variety of ways, including canned, dried, and frozen. Apples that have been canned or frozen are later baked into pies or other prepared foods. Bottled apple juice or cider is also available. The juice of an apple is frequently concentrated and frozen.

Popular Uses of Apple

Apples are frequently consumed uncooked. Dessert or table apples are cultivars bred for raw consumption.

A toffee apple is a traditional British confection produced by drizzling hot toffee over an apple and allowing it to cool. Candy apples and caramel apples are similar desserts in the United States.

Apples are eaten with honey on Rosh Hashanah, the Jewish New Year, to signify a sweet new year.

Apples are used in numerous sweets, including apple pie, apple crumble, apple crisp, and apple cake. Some apple cultivars produce a purée known as apple sauce when cooked. Apple butter and apple jelly are also created from apples. They're frequently baked or stewed, and they're also used in (cooked) meat recipes. Apples that have been dried can be eaten or reconstituted (soaked in water, alcohol or some other liquid).

Apple juice is made by milling or pressing apples, and it can be drunk unfiltered (called apple cider in North America) or filtered. Filtered juice is frequently concentrated and frozen before being reconstituted and consumed later. Cider (sometimes known as hard cider in North America), ciderkin, and vinegar can all be made from apple juice that has been fermented. Various alcoholic beverages, such as applejack, Calvados, and apfelwein, can be made through distillation.

Apple Nutrition Facts

Apple Nutrition Value

Nutritional value per 100 g


52 kcal


13.81 g


10.39 g

Dietary Fiber

2.4 g


0.17 g


0.26 g

Vitamins Quantity %DV†

Vitamin A




Thiamine (B1)


Riboflavin (B2)


Niacin (B3


Vitamin B6


Folate (B9)


Vitamin C


Vitamin E


Vitamin K


Minerals Quantity %DV†


















85.56 g

Health Benefits of Apple

The well-known adage "an apple a day keeps the doctor away" literally means that eating fruit high in antioxidants and fibre helps to maintain good health. The following are some of the important health benefits of apples:

Apple Improve Digestion

Apples contain both soluble and insoluble fibre. The soluble fibre helps slow down the digestion process, allowing you to feel full. It also slows the digestion of glucose, which helps to control blood sugar. Insoluble fibre present mostly in apple skin can help to clean body's system and aid with constipation and regularity. Make sure to eat the apple with the skin on.

Apple Lower Cholesterol and Blood Pressure

Juicy apples are packed with lots of fibre content, which has many positive effects on the human body. Consumption of apples may help to reduce blood cholesterol levels as well as blood pressure. In water, soluble fibre dissolves to form a gel-like substance. Soluble fibre lowers the risk of atherosclerosis (restricted blood flow in the arteries due to plaque accumulation) and heart disease by preventing cholesterol deposition in the lining of blood vessel walls. The fibre contained in apple can also aid in the regulation of blood pressure within limit. A study found that consuming more soluble fibre was linked to a lower risk of cardiovascular disease.

Apples may prevent cancer

Researchers believe this is due to the antioxidants included in apples. Apples are rich in antioxidants, which have been shown in to inhibit cancer cell proliferation in experiments. Regularly eating apples has been linked to a lower risk of cancers such as colorectal, oral cavity, esophageal, and breast cancers. The fibre in apples may provide cancer-preventing perks.

A Healthy Immune System

A healthy immune system keeps the body free from diseases and also fights against diseases. Apples have a lot of antioxydants, which are essential constituents for a healthy immune system.

Soluble fibre rich apples helped to convert immune cells that are pro inflammatory into anti inflammatory and immune supporting ones. Apples are rich in dietry fiber, which keeps the body healthy with unwated weight gain. Apples  bolster immunity, in part because they contain immune-boosting vitamin C.

Diabetes and Apples

Type 2 diabetes patients can consider adding apples to their diet. The soluble fibre in apples can help to limit the absorption of sugar into the bloodstream, which may assist to lower blood sugar levels. A well-balanced diet rich in insoluble fibre can help you avoid getting type 2 diabetes in the first place. People with type 2 diabetes who consume soluble fibre can help to reduce insulin resistance and improve blood sugar and triglyceride levels.

Apples help to reduce weight

A diet rich in fruit (and vegetables) can help you maintain a healthy weight or lose weight.

Apples are filled with high dietary fibre which slows digestion and the rise of blood sugar, keeping you satiated and less likely to overeat. The those who consumed the most fibre had a lower body weight.

Allergy from Apple

Birch-apple syndrome is a type of apple allergy that is common in northern Europe and affects people who are also allergic to birch pollen. A protein in apples that is similar to birch pollen causes allergic reactions, and persons who are allergic to this protein can acquire allergies to other fruits, nuts, and vegetables. Oral allergy syndrome (OAS) symptoms include itching and irritation of the mouth and throat, but in rare cases, life-threatening anaphylaxis can also occur. The allergen is neutralised during the cooking process, therefore this reaction only happens when raw fruit is consumed.

Toxicity of Apple seeds

Small levels of amygdalin, a sugar and cyanide combination known as a cyanogenic glycoside, are found in apple seeds. Small amounts of apple seeds have no negative consequences, but exceptionally large dosages can cause problems. Because cyanogenic glycosides must be digested before the cyanide ion can be released, the toxin may take many hours to take effect. There have been no reports of amygdalin poisoning from eating apple seeds, according to the Hazardous Substances Data Bank of the United States National Library of Medicine.

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