Diana Nelson

Apples: A Small Pharmacy In One Fruit

If you eat one apple a day, you can reduce the risks of dangerous diseases and maintain your body's nutrient levels for good health.


In medieval Europe, every other foreign fruit was compared to an apple: a tomato was called the ‘golden apple’, a potato was called the ‘devil apple’, an orange was called the Chinese apple, and a lemon was called the Indian apple. In today’s world, apples continue to be a popular and widely consumed fruit, with many different varieties available for purchase in markets and grocery stores all around the globe.

Apples – Nutritional value

Apples have low energy value, a good amount of carbs, and almost no protein or fat. They are low in fibre content and have a low glycemic index which is good for the blood glucose level.


Apples – News that will make you feel good

Apple is a fruit known to have many health benefits. For good reason, there is a proverb ‘An apple a day helps keep the doctor away’.

1Prevent diabetes

Green apples contain polyphenols, plant compounds that help protect against type 2 diabetes. They also have fibre, which slows down digestion and absorption of fructose sugar. As a result, fructose is released slowly into the bloodstream and does not quickly raise blood sugar levels. Green apples also have a rather low glycaemic index and glycaemic load, which helps prevent or even reduce the risk of type 2 diabetes development.

2Protect against inflammatory diseases

Green apples contain a good dose of antioxidants. These antioxidants actually help protect the body from painful inflammatory conditions caused by oxidative stress, such as rheumatism and arthritis.

3Drop asthma risks

An important benefit of green apples is that they reduce the risk of developing asthma. The vitamins and minerals in green apples strengthen the immune system, making the body stronger to fight allergies. For people who already suffer from asthma, eating one green apple a day can be very beneficial, as it will make the immune system stronger and help the body cope with the disease better.

4Have the properties of a natural shield

Apple peel contains triterpenoids – chemical compounds that can suppress and destroy cancer cells. That’s why it is better to eat apples with their peel. Also, the peel contains a lot of useful fibre, which improves digestion.

5Can support intestinal health

Apples contain pectin, a type of fibre that acts as a prebiotic. This means that it nourishes your gut microbiota, in other words, the good bacteria in your intestines. The gut microbiota, which is involved in many functions related to both health and disease, plays an important role in your overall well-being. A healthy gut is often the key to better health.

6Strengthen the immune system

Apples make the immune system stronger. The vitamins, minerals and antioxidants in apples help fight allergies and diseases. Eating apples is especially beneficial for elderly people because they strengthen their immunity and make it harder to catch diseases.

7Help maintain a healthy weight

This is a great food when it comes to a weight management programme. People on a diet or those who regularly go to the gym should definitely include apples in their daily diet.

8Fight against ageing

Green apples have additional benefits. Thanks to their vitamin composition they help to slow down the ageing process and improve the overall beauty. They also help to nourish the skin properly and eliminate dark circles.

9Help you to burn belly fat

Fresh and crunchy apples are rich in healthy flavonoids and fibre, which can help burn belly fat. They are especially rich in pectin fibre, which is slow to break down. The fibre in apples promotes satiety, so you will feel full without eating a lot. In addition, apples are very low in calories and sugar, making them ideal for weight loss.

10High in antioxidants

Green apples contain high concentrations of antioxidants such as flavonoids and polyphenols. Eating foods rich in antioxidants helps reduce the risk of numerous diseases, including cancer and cardiovascular disease.

11Affordable vitamin provider

Apples are easy to add to your diet, they are sold everywhere and are affordable. This is one more advantage of apples! For example, for six apples in a pack, you’ll only have to pay 0.90 pence.

Apples – News to take into consideration

Besides apples’ wide array of benefits, there are a few things to be concerned about as well.

You can consume pesticides

Unfortunately, apples regularly top the Environmental Working Group’s ‘dirty dozen’ list, which annually enumerates the fruits and vegetables with the highest pesticide content.

The pesticide diphenylamine, a chemical often found in apples, is banned by the European Union because it is a potential carcinogen. Eating too many apples can also mean consuming chemicals. But for these chemicals to actually negatively affect the body, you have to eat an incredibly large amount of apples.

According to an analysis from the Alliance for Food and Farming (AFF), women could consume up to 850 apples before those pesticides could have any adverse effects on their bodies. Nevertheless, it is still good to know what is in your products and what you are consuming.

How to manage

Choose organic apples. This type of apple is grown using methods that minimize the use of synthetic pesticides and fertilizers.

Wash and peel your apples. This process can help remove any surface pesticides.

Buy locally grown apples. They are more likely to be grown using sustainable and eco-friendly methods.

You might damage your teeth

As apples are acidic, too many of them can damage your teeth more than some types of soda. However, this can be avoided by chewing apples with the back teeth or eating them as a snack during meals. If you don’t overdo it and stick to one apple a day, you won’t have to worry too much about your teeth.

Fun & curious facts about apples

  • Apples will ripen six to ten times faster at room temperature than if they are in refrigerator.

  • If you’ve ever wondered why apples can float in the water, it’s because they’re 25% air, giving us the ability to catch apples in a barrel of water.

Apples in the Blue Zones

The diet of long-livers in the Blue Zones consists of 95% plant foods, with fruit and vegetables taking priority. But apple consumption predominates mainly on the island of Sardinia.

The Blue Zones Meal planner offers you a snack with Green apples and peanut butter.

Apples. Experiment by our expert

We introduce one of our Healthypedia personal testers. Michael Freeman is a big health enthusiast, in a great shape in his 50, and metabolically healthy! Michael uses a monitor which measures reaction of his body on food, exercises, stress, you name it. Here is his feedback and result.
Apples. Experiment by our expert Nutrition
Blood glucose

Honestly, I expected a slightly different outcome from my test of Apples. My expectations were worse than what I’ve received. Two apples (389 grams of apple) contain around 38 grams of sugar!! But my body’s reaction to this ‘sugar injection’ was very quiet and unexpectedly mild. Partly, I think, it is due to the specific features of my organism. But a significant part is explained by a good balance between sugar and fibre in raw apples. This is one more example that eating raw apples is much better and healthier than drinking apple juice.

Healthypedia - Michael Freeman
Michael Freeman Health and Longevity Enthusiast, 50

Let’s sum apples up

Apples are a great and simple addition to your diet, they will help you improve your digestion, protect you from dangerous diseases and strengthen your immune system. They are also a good source of vitamins and antioxidants that protect your body from dangerous diseases. If you’re still not eating apples, it’s time to start.

Not enough? Here is more from our colleagues!

In this video, you will find out some bright facts about apples on the Bright Side YouTube channel. These guys share a lot of helpful and interesting information! They have 44.2 million subscribers and you should subscribe too!

Here is one of our favourite doctors, Dr. Alan Mandell. He has years of experience in spinal biomechanics and background in the field of nutrition. And remarkably, millions of subscribers follow his recommendations. In this video, he will tell you why you need apples in your life!

Healthypedia FAQ

On average, you can have one to two apples a day. This will be enough to provide important elements for your health.

Fresh apples are firm, with bright skin and a pleasant fruity smell. They should be free from bruises, soft spots or areas of discolouration. When bitten, they are crispy and juicy. Also, look for apples with stalks. Apples with undamaged stalks will be fresh longer than those without. Microorganisms can get into apples with torn stalks, causing them to decay.

To keep them fresh, wrap apples in a damp paper towel or put them in a plastic bag with holes in the bag. Make sure to store apples separately from other foods as the ethylene gas emitted by apples makes other fruit and vegetables ripen faster.

Some of the best-tasting apple varieties are Honeycrisp, Pink Lady, Fuji, Ambrosia, and Cox's Orange Pippin. These varieties are the most flavorful when picked at peak ripeness and eaten within a few months of harvest.

It can be not safe to buy apples in the shop. The shop staff waxes the apples to make them shiny, but the wax they rub in apples can harm your immune and digestive systems. Try to buy apples at a farmer's market, but if this is not possible, just wash them thoroughly.

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