Apple can Keep You Fit: Know the Benefits of Apple with Evidence

Fruits are excellent medicine of nature, packed with all kinds of vitamins, minerals, and antioxidants. Here we discussed the health benefits of apple as well as some diseases that you can keep away by including an apple in your diet chart.

It is said that “an apple a day keeps doctors away”. The apple has definitely earned its place as a symbol of healthy food (1). Its major health benefits come from phosphorus content as well as it has more than 250 phytochemicals.

Nutritional value of apple (per 100 g):-

  • Protein – 0.3 g
  • Fat – 0.1 g
  • Carbohydrate – 13.4 g
  • minerals – 0.3 g
  • Calorie-value – 56 kcal

The apple has excellent health benefits which have been described here –

1) Apple benefits for Heartburns:-

Apples are a rich source of antioxidants which help you to suppress inflammation and heartburns (2) (3) (4).

These are also beneficial to decrease cholesterol level because it contains fiber and antioxidants compound (5).

Studies have found that those who eat apples frequently have reduced the risk of coronary artery disease than non-eaters.

2) Apple benefits for the brain:-

Intake apples daily may decrease cognitive decline and boost your memory power.

Apples contain a large percentage of phosphorus than any other fruits or vegetables. That’s why it is beneficial for your brain health as well as cognitive functioning.

Who suffer from cognitive decline, poor memory power and lack of concentration should eat at least two apples a day and can see its benefits.

The effects of antioxidants and flavonoids present in it reduce the inflammation of brain cells and oxidation.

Intake apples daily may increase acetylcholine which is a critical neurotransmitter for your brain health and memory power.

Eating apples daily has also been found to diminish the accumulation of toxins in the brain particularly beta-amyloid which is considered as one of the factors that causing Alzheimer’s disease.

3) Apple for Arthritis/ Gout:-

This disease occurs when our body has a high level of uric acid. Gout occurs when excess uric acid forms a sharp crystal between our joints and produces painful inflammation.

The malic acid present in apples helps you to neutralize uric acid and prevent gout/arthritis attack.

4) Benefits of Apple for Liver Disease:-

A poor functioning liver results in tiredness, weight gain, headache, allergy, vision problems, digestion problems as well as many types of skin problems. It contains fiber that keeps liver disease away (6).

Sufferers from liver disease should eat an apple daily to improve their liver health as well as to cure many diseases. Apples contain pectin which binds to heavy metals in the body particularly in the colon and helps their exertion. This helps to reduce the load on the liver and work properly.

5) Apple for Weight Loss:-

Apples are helpful for weight loss because they satisfy hunger with a few calories (7).

A study of Florida State University found that a cup of dried apples daily intake may promote weight loss and decrease cholesterol levels in women.

The National Health and Nutrition examination survey has shown that high dried fruit diets are related to lower Body Mass Index ( BMI).

6) Apple and Cancer:-

A study has found that the consumption of apple reduces the risk of cancer such as breast, ovary, brain, prostate cancer (8)

So, apples are beneficial for cancer patients. The study has shown that if they include apple in their diet chart, it may prevent to increase cancer cells.

7) Apple benefits on skin:-

This fruit is high in antioxidants so beneficial to maintain your skin healthy.

It is also rich in fiber which is very helpful to reduce constipation and keep your skin as well as mental and physical health well.

It reduces wrinkles, scars on your face and increases the glossiness of your skin and leads you to spend healthy skin.


From the above discussion, we came to know that Apple has an excellent nutritional value. It is a rich source of vitamins, minerals, and antioxidants that keep our physical as well as mental health well. It is high in phosphorus which boosts your memory power and prevents cognitive decline.

Apple is also rich in fiber which keeps your liver healthy. We know that the maximum disease in our body grows because of an unhealthy liver condition. So, if we include apple in our diet, it can prevent our body from many fatal diseases and lead us to spend a fit and healthy life.

Abhijit Ghosh

Hi, I'm Abhijit Ghosh, an aspiring blogger , have completed master degree as well as nutrition and two years yoga courses. This blog is dedicated for helping people learn about healthy food and yoga to keep fit, active and healthy all the day long .