Apple – The ‘Miracle’ Food!

“An apple a day keeps the doctor away” is a proverb most of you know since your childhood days. What makes this red and juicy fruit so special? Is it only because of the iron content that ups the haemoglobin in your body or is it the delicious taste?

Apple is a fruit which is most grown and consumed all over the world. It is packed with a whole lot of benefits that most of you might not be aware of. If you are health-conscious, read about this wonder fruit to enjoy life in a hale and hearty way.

Powerhouse of Nutrition      

When you hold an apple in your hand, you are holding nature’s best health reserve. An apple has multiple nutrients in the form of calcium, phosphorus, and potassium minerals that give every part of your body the nourishment and protection it deserves.

A single serving of apple gives you 12% of fiber required on a daily basis. Apples have plenty of organic compounds in the form of phytonutrients, flavonoids and polyphenolic compounds.


The phytonutrients found in apples regulate your blood sugar. They also protect your body from the damaging effects of free radicals.


According to the British National Health Service a diet rich in fiber can go a long way in preventing certain diseases. It may also stop the growth of bad cholesterol levels in your blood.

Vitamin B-complex

The B-complex vitamin trio comprising of vitamin B-6, riboflavin, thiamine keeps your red blood cells and the nervous system in good health.

Vitamin C

This natural antioxidant prevents the damage caused by free radicals. It also improves the body's resistance against infections and toxic agents.

Apple The ‘Miracle’ Food-table


Source:  Medical News Today

Apples – The Hallmark of Good Health

Various research studies show that apples are the best foods to include in your diet.  Apples have several medicinal properties that can treat various ailments.

Alzheimer’s and Parkinson’s Disease

These are the two ailments that are very scary and damaging to the health. The good news is that apple owing to its antioxidant effect reduces Alzheimer’s disease. When it comes to Parkinson’s, apples halt the breakdown of nerve cells that produce dopamine.


It is a proven fact that apples are loaded with iron. This boosts haemoglobin and counters its deficiency in the blood. When you increase your iron intake, the number of red blood cells in your body goes up which helps keep anemia at bay.


Studies have shown that consuming an apple decreases the risk of asthma as compared to the total intake of fruits and vegetables. Just like the anti-cancerous benefits of apples, the anti-asthmatic function of apples can be related to the anti-inflammatory and antioxidant nutrients found in it.

Dental Care

When you bite into an apple, the fiber in the apple not only cleans your teeth but also massages your gums. This helps in reducing cavities and improving the health of your gums. What’s more, the antibacterial properties of the apple prevent viruses and bacteria from attacking your body.


For diabetics, controlling blood sugar level is the toughest thing to do. Apples have polyphenols in them that reduce the sugar level fluctuation in the bloodstream. This helps in controlling spikes in blood sugar.


Rich in fiber, apples boost digestion by adding bulk to the stool. When you regularly eat an apple, this is what you stand to gain:

–          Smooth bowel movements

–          No more constipation and stomach disorders

–          Better food nutrient absorption through the release of sufficient digestive juices

–          Lesser chances of atherosclerosis (since apple scrapes off excessive cholesterol in your veins and arteries)

Eye Disorder

If you are a student or computer hooked professional, then eating an apple makes sense. Apples improve the eyesight and make the eyes stronger. They also help in treating night blindness effectively. This happens due to the flavonoids and antioxidant phytonutrients in them that help in preventing eye disorders such as cataracts, glaucoma and macular degeneration.

Heart Disease

Apples reduce the bad cholesterol level, making it the best fruit to fight cardiovascular ailments. The antioxidants in it reduce fat oxidation tremendously. This makes an apple your heart’s best friend.

Prevention of Cancer

The role of apples in preventing lung cancer is worth considering. Research has shown apples as one of the few fruits that have played a phenomenal role in reducing lung cancer. That could be because of the anti-oxidant and anti-inflammatory benefits of apples.


Inflammation in the joints and muscles can become a thing of the past. Apples not only help out in the healing process, the high levels of flavonoids present in them reduce inflammation.

Skin Care

Nothing can conquer the shining glow of skin, which has been treated with a homemade paste made out of apple and honey. This is the power of antioxidants found in apples. Compounds such as these fight the damaging effects of free radicals that lead to premature skin ageing, age spots and wrinkles. Apples in fact boost the blood circulation in skin, replacing old cells with new ones and making the skin younger looking.

Weight Loss

Eating an apple helps keep your weight gain in check. According to studies, apples speed up the body metabolism. This means the calories consumed through an apple get burnt off quickly. This is a major plus point in an apple.

Tips for buying and storing apples

Follow these basic tips whenever you are on a shopping spree for apples.

  • Make sure they are firm and don’t have wrinkles.  Apples with wrinkled skins have less nutritional value.
  • Overripe and rotten apples release a compound known as ethylene gas. This can stimulate the rotting of other apples lying next to it.  So make sure there are no rotten apples in your fruit basket!

So eat apples in raw form or use it in drinks, juices and recipes if you want to be in the pink of health. One can now safely say “an apple a day keeps diseases at bay”.


Additional Reading   

Nutritional Profile of Apples – WH Foods

Health Benefits of Apples – Medical News Today

Importance of Fibre in Your Diet – National Institute of Health, USA

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