Apple is rightly called the miracle fruit. Western Australia is known for producing apples and each variety has different origins. Apple is one of the healthiest snacks to eat. It not only gives a sweet taste but also provides numerous health benefits.

Apples are low in calories, high in polyphenols, vitamins C, A, and extraordinarily rich in antioxidants, flavonoids, and dietary fiber.

Health benefits of apple

Let us see its health benefits one by one:

Reduces cancer risk

Two apples or one glass of raw apple juice a day lowers the risk of cancer. All plant foods contain phytochemicals – a powerful anti-oxidant in it. Apples rank the highest among all the vegetables and fruits. These phytochemicals protect the human body from cancer growth, promotes cancer cell death, and save cells from cancer-inducing oxidative damages.

Also, apple peel contains triterpenoids, an anti-oxidant that has the ability to control the growth of cancer cells in the liver, colon, and breast.



This miracle fruit contains fiber and many nutrients. A small apple contains 77 calories and 21 g carbs and in addition to this nutrition, it also contains substantial amounts of fiber and vitamin C. Eating the whole fruit at least twice a week helps in reducing the risk of type 2 diabetes by 23%. Conversely, drinking fruit juices increase the risk by 21%. It is advisable to consume the whole fruit instead of drinking as juice. It is always good to monitor the changes they have after eating an apple also they should test their blood sugar levels regularly.

Heart disease

The old adage says “an apple a day keeps the doctor away”.  And this is true to its word. Eating one apple a day regularly for four weeks keeps cholesterol under control and studies also showed that is lowered bad (LDL) cholesterol by 40%. The active components of apple – polyphenols are a type of anti-oxidant that is mainly responsible for reducing bad cholesterol in the blood.

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Polyphenols are primarily present in the apple peel which is why eating apples along with outer skin is quite important.

Neurological health

Consuming probiotic food is good for neurological health. Apple is one of the fruits that contain probiotics in it. Probiotic is a substance that helps to optimize the intestinal flora and thereby supports brain health. In addition, apples are rich in quercetin, a yellow crystalline pigment that reduces cellular death caused by inflammation and oxidation of neurons. The antioxidants present in apples protects our brain cells against radical damage.

Whitening teeth

All crunchy fruits and vegetables are natural toothbrushes. Eating an apple every day removes all surface stains and plaques from your teeth. Apple’s mildly acidic nature helps in brightening and cleansing the teeth. Do not remove the apple peel since it contains a lot of fiber that is needed for teeth whitening. Chewing an apple promotes blood circulation in the gums, and the fiber acts like a brush in cleaning teeth and gums.


Liver disease treatment

One of the main problems associated with the liver is fatty liver. If not noticed early, it leads to liver failure, liver cancer, and cirrhosis. Ursolic acid a natural substance present in apple peel that promotes fat loss, lower blood glucose, cholesterol, and triglycerides. It also helps in strengthening muscles.

Weight loss

Apple contains an essential component called soluble fiber. Inside our digestion system, this soluble fiber slows down your digestion process by attracting more water thereby keeping you free of hunger for a longer time. Soluble fiber connected to cholesterol particles helps to reduce overall cholesterol levels in the body.

Regular intake of apple can help in weight loss too.


Reduces hypertension

Apples are one best home remedies to reduce blood pressure. Apples are rich in quercetin – and anti-oxidant that protects blood vessels from damages also helps in maintaining healthy blood pressure.

What is ‘apple fast’ and why is it a good idea?

Apple fast is not actually fast. One can eat as much as they want but should eat only apples instead of their regular diet. Apple fast is a powerful tool for stimulating detoxification. If a person decides to change his/her eating habits, apple fast is a good start. You can try apple fast once a week to detoxify the body and clear away food sensitivities. As we already discussed above, apples are rich in fiber and it quickly corrects all digestive disturbances.

Why apples are considered best for babies

Once a baby becomes 6 months old and is ready to take solid foods, apples immediately come to mind.

Why? Let us have a quick look at the benefits:

  • Cures stomach disorder
  • Treats dysentery
  • Reduces cough
  • Cures dental disorder (Age – above 1 year)

Remember – Before feeding apple to your baby, make sure to check for allergy symptoms. Also consult with your child’s doctor once. Once it is confirmed that the child is not allergic, peel off apples, boil and mash them and start feeding.


  • Bosch, F. X., Ribes, J. & Borras, J., 1999. Epidemiology of Primary Liver Cancer. s.l.:Thieme Medical Publishers, Inc.

  • Kreiman, G., Koch, C. & Fried, I., 2000. Imagery neurons in the human brain. Nature, 16 November, pp. 357-361.

  • Peck, G., 1995. Tooth cleansing and flossing implement and method. United States, Patent No. US5588452A.

  • Schwarz, L. & Munoz, R., 1968. Blood Sugar Levels in Patients Treated with Chlorpromazine. The American Journal of Psychiatry, 125(2), pp. 253-255.

  • Yadav, R. & Agarwala, M., 2011. Phytochemical analysis of some medicinal plants. Journal of Phytology, 3(12).

Kalaivani Selvaraj, MBA, got her Master’s degree in Human Resources. Due to her interest in natural healing, she pursued studies in the field of alternative medicine and is certified in Aromatherapy by Isla Verde Spa Training Academy. Ms. Kalaivani Selvaraj is also certified by Stanford University School of Medicine in Introduction to Food and Health.