Apple Calories, Apple Benefits & Apple Nutrition Facts

Apples are one of the most famous types of fruit inside the global and apples are excessive in fiber, diet C and diverse antioxidants. thinking about low apple calories content. research show that eating apples can have more than one advantages for health.

Apple Calories, Apple benefits & Apple Nutrition Facts

They taste delicious on their very own and are typically eaten raw, but they are also used in various recipes, juices and beverages.

How many calories in an apple

As far as calories go, you'll find 95 in a medium apple, according to the USDA. But the fruit has a lot of other things going on for you nutritionally, too.

Calories: 95

Fat: 0 g

Carbohydrates: 25 g

Sugars: 19 g

Fiber: 4 g

Protein: 0 g

Calories in an apple

Fiber is nature's way of controlling blood sugar levels, which is why it's found in fruits and vegetables.

Fiber helps to slow down digestion, which prevents blood sugar spikes like you would get from an equal amount of the sugar in candy.

In fact, a 2013 study from the Harvard School of Public Health found that people who make a habit of eating apples actually have a lower risk of developing type 2 diabetes.

What’s more, the high fiber content in apples means they serve up a healthy dose of prebiotics (undigestible fiber that the "good" bacteria in your gut eat). 

Prebiotics may improve gastrointestinal health as well as potentially enhance calcium absorption. Apple calories

READ ALSO :Banana Calories & Banana Nutrition Facts

Apple Calories, Apple benefits & Apple Nutrition Facts

Apple nutrition 

Eating just one medium apple will earn you 14 percent of your daily value of vitamin A, and 11 percent of your daily value of vitamin C.

Antioxidants (like vitamins C and A) in apples help prevent excessive free radical damage, and that can have loads of potential health benefits. 

Case in point: Antioxidants in apples have been shown to protect against cancer and asthma.

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Regularly eating apples might even help with weight loss. Apples are a great source of fiber and a low-calorie snack.

Eating high-fiber snacks has been shown to aid in satiation and therefore can decrease overall calorie consumption during the day. Both of these factors mean that they can help contribute to weight loss.

Apple Calories, Apple benefits & Apple Nutrition Facts

Apple nutrition facts

One medium-sized apple contains only 95 calories, with most of the energy coming from carbs.

The table below contains detailed information on all the different nutrients in apples.

Apple nutrition facts: Apples, raw, with skin - 100 grams


Calories                               52                                                                  
Water                                    86 %

Protein                                 0.3 g                                                              
Carbs                                   13.8 g

Sugar                                   10.4 g

Fiber                                      2.4 g

Fat                                          0.2 g

Saturated                           0.03 g

Monounsaturated            0.01 g

Polyunsaturated               0.05 g

Omega-3                              0.01 g

Omega-6                              0.04 g 

Trans fat.                                 0 g                                                                            
Apple Calories, Apple benefits & Apple Nutrition Facts

Apple benefits

Given the immense popularity of apples, especially among health conscious people, it is not surprising to see that they have been studied quite thoroughly.

  • Preventing Alzheimer’s

An experiment performed on mice found that apple consumption in the regular diet results in higher doses of the neurotransmitter acetylcholine.

 Also, in Alzheimer’s, the nerve cells of the brain are damaged, and apple juice which contains flavonoids helps repair the damaged cells. 

So, drinking apple juice can reduce the risk of Alzheimer’s and can battle against the decaying of the brain.

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  • Analgesic Properties

Velvet Apple leaves have mooted analgesic properties that help relieve bone and muscle pain. 

Crush the leaf and bark of the plant and topically apply it for best results, it is a natural therapy for body aches.

Apple Calories, Apple benefits & Apple Nutrition Facts

  • Aid Blood Circulation

Velvet Apples are rich in iron, which helps maintain hemoglobin levels in the blood. 

It also regulates the red blood cell count in the body. 

Velvet Apples increase blood oxygenation, stimulate hair growth and accelerate healing. 

It is a must-have for patients suffering from anemia.

  • Promote Bone Health

Velvet Apple or Mabolo is rich in calcium. 

Calcium is one of the key nutrients that promote bone and teeth strength. 

The high calcium content of Velvet Apple helps prevent conditions like osteoporosis and rheumatoid arthritis. 

The fruit should be a part of the regular diet across all age-groups.

Apple Calories, Apple benefits & Apple Nutrition Facts
  • Improve Night Vision

Velvet Apples or Kamagong contain high amounts of Vitamin A. 

It helps improve vision and reduce symptoms of night blindness in children. 

Vitamin A is essential for good eyesight. 

Let your child munch on a Velvet Apple and say no to eyeglasses.

  • Averting Asthma

Phytochemicals and polyphenols are the chemicals that give apple its healing properties, which can assist an individual recovering from asthma, breathing problems and improve the general functioning of the lungs.

Research shows that children who consume apple juice regularly showed reduced risks of suffering from asthma attacks and wheezing problems as compared to those who seldom consume apple juice. 

In contrast, eating whole apples didn’t seem to be of any benefit to the wheezing and asthmatic children.

  • Blood Sugar Control and Type 2 Diabetes

There is some evidence that eating apples can help lower blood sugar levels and protect against diabetes.

This makes sense given the fiber content, but apples (probably because of the fiber) have been shown to help reduce blood sugar levels .

Some of the antioxidants in apples also appear to be able to slow down digestion of sugars, so that they get absorbed slower .

In one study of 38,018 women, eating 1 or more apples per day was linked to a 28% lower risk of developing Type 2 diabetes.

CASE IN POINT : A few studies indicate that eating apples may help protect against diabetes

  • Prevent Gallstones

Gallstones form when there’s too much cholesterol in your bile, and it solidifies. 

They are particularly prevalent in obese people, to inhibit gallstones, doctors recommend a diet high in fiber to aid in controlling your weight and cholesterol levels. 

Apples are rich in pectin fiber that can assist in controlling the cholesterol levels in the body. 

The fiber does this by helping in reducing the absorption of LDL.

  • Prevent Cataract

Past studies have been divided on this matter, but the recent long-term study suggests that people who have a diet rich in fruits that contain antioxidants like apples are 10 to 15 percent less likely to develop cataract.

Apple Calories, Apple benefits & Apple Nutrition Facts

  • Detoxify Your Liver

We’re constantly consuming toxins, whether it is from drinks or food, our liver is in charge of discharging these toxins out of your body. 

One of the best things you can eat to help detoxify your liver is fruits like apples which are composed of vitamins, minerals, and fibers.

Apple Calories, Apple benefits & Apple Nutrition Facts
  • Blood Cholesterol and Heart Disease

Several studies have looked at the effect of apples on risk factors for heart disease.

One of the studies, done in hamsters, showed that apples can reduce total cholesterol levels and lead to drastic reductions (48%) in plaque buildup inside the arteries.

If these animal studies were to apply to humans, it would mean that apples could be highly useful in helping to prevent cardiovascular disease (heart attacks and strokes).

One study in Finland showed that the risk of dying from heart disease was 43% lower in women, and 19% lower in men, for those who consumed more than 54 grams (1.9 ounces) of apples per day.

CASE IN POINT : Apples are rich in healthy antioxidants and fibers, which may make them protective against heart disease.

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  • Neutralize Irritable Bowel Syndrome
Irritable bowel syndrome is characterized by constipation, diarrhea, and abdominal pain and ballooning. 

To control these symptoms, doctors recommend staying away from dairy and fatty foods while including a high intake of fiber in your diet, and apples are rich in fibers.

Apple Calories, Apple benefits & Apple Nutrition Facts

  • Cancer

Numerous studies in test tubes have shown that apples, apple juice, or some of the plant compounds in apples, can have anti-cancer effects.

There have also been some animal studies showing that apple phytonutrients can protect against cancers of the lungs and colon.

In a study titled "Does an apple a day keep the oncologist away?", those who consumed 1 or more apples per day were at a lower risk of getting cancer, including a 20% lower risk of colorectal cancer and 18% lower risk of breast cancer.

CASE IN POINT : As a good source of several antioxidants, apples may lower the risk of cancer.

  • Preventing Parkinson’s

Parkinson’s is a disease that is characterized by the breaking down of the brain’s dopamine-producing nerve cells. 

The antioxidants present in apples prevents this breakdown.

  • Avert Hemorrhoids

Hemorrhoids are the result of swollen veins in the anal canal due to excessive pressure on the pelvic and rectal areas. 

While this is isn’t life threatening, it does make the daily activities painful. 

The fiber content in the apple reduces the strain and effort, thus reducing the pain.

Apple Calories, Apple benefits & Apple Nutrition Facts

Apple benefits for weight loss

  •  Good Source Of Fibre

Apple's impressive fibre content makes it a favourite of nutritionists across the globe. 

A medium-sized apple contains about 4 grams of fibre, which can alone account for 16 percent of recommended fibre intake for women and 11% for men. 

It is specifically abundant in pectin fibre that helps lower the body's absorption of excess dietary fats. 

It also keeps you full for longer, fibre delays digestion, which helps you keep satiated and prevents you from bingeing on other fattening and sugar-laden foods. 

In the long run, this aids in weight loss." In addition to aiding digestion, the fibre also feeds the healthy gut bacteria, that in turn helps fasten your metabolism and facilitates weight control.

  • Digestion

Both green and red apples contain malic acid, which plays a fruitful role in digestion. 

Poor digestion may lead to weight gain, as we are not able to absorb and assimilate our nutrients properly, moreover, it may not be able to eliminate waste from our body efficiently either. 

This may lead to slowing down of the metabolic rate, which makes it more difficult to burn calories properly.

Abundantly loaded in pectin fibre, the soluble fibre, draws water from your digestive tract and forms a gel, helping to slow digestion and pushing stool through your intestines smoothly, thereby aiding both digestion and weight loss.

  • Negative calorie fruit

Apple is a negative calorie fruit and by that we don't mean it contains no calorie. 

Apples contain very low calories, about 50 calories per 100 grams; which means you can have as much of the negative calorie fruit as you like without significant weight gain.  

And that's because digesting these foods takes up more calories than what they inherently contain. Hence, minimalising calorie addition.

  • High water content and filling

Apple is one of the most filling and nutritious fruits you can tuck into your diet plan. 

The fact that it is rich in water, makes it a healthy snack and you would be surprised to know that a medium sized apple contains about 85 percent water. 

Eating water-rich fruits induces satiety without much calorie intake, what also makes the fruit so filling is its rich fibre content. Apple calories

Apple Calories, Apple benefits & Apple Nutrition Facts

Apple benefits for skin

There is plenty of anecdotal evidence that indicates that red apple benefits for skin & health are many. Apples are probably one of the fruits that can provide you with beautiful skin. 

Here are some of the best apple benefits for skin.

  • Fights Against Ageing

Apples have other added benefits as well. They help in slowing down the ageing process and enhance overall beauty. 

They also help in proper nourishment of the skin and eliminate dark circles to a great extent.

Apple Calories, Apple benefits & Apple Nutrition Facts
  • Brighten And Lighten Complexion

Apple fruit has the potential to lighten, brighten and soothe your skin. 

This is because it has the highest content of collagen and elastic, the stuff that is vital for keeping your skin flawless and youthful. 

Thus, consuming this delicious red fruit provides you with a rosy, youthful glow forever.

  • Hydrate Skin

Apple hydrates as well as cleanses your skin. For this purpose, cut a slice of an apple and apply its juice on your face until the slice dries up. 

This will balance the oil production in your body and is a great hydrating mask. Apple can also be used as an exfoliant.

  • Acne, Blemishes, And Dark Spots

To get rid of acne, blemishes, and dark spots, you can mash a quarter of an apple with milk cream and apply it on your face. 

Apple also provides relief from acne and sunburns, thanks to its cooling properties. 

For this purpose, place an apple slice in the refrigerator for an hour or so and apply it on sun burnt skin or acne prone skin for relief.

  • UV Protection

Apple contains UVB defending particles that can provide extra protection from sun’s rays.

This fruit can treat sunburns and prevent them from peeling.

For this purpose, blend a teaspoon of glycerin with a pulp from the grated apple fruit. 

Apply this on your skin and leave for 15 minutes and then wash it off with cold water.

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  • Prevent Skin Cancer

Apple contains a small amount of vitamin A, a family of chemicals known as retinoids. 

Vitamin A plays an important role in skin development, thus enabling immature skin to develop into mature and functional skin tissue. 

Vitamin A also reduces the risk of skin cancer. 

One large apple provides about 120 international units of vitamin A which is equivalent to 5% and 4% of the daily vitamin A requirements for women and men respectively.

Apple Calories, Apple benefits & Apple Nutrition Facts

  • Treatment of Puffy Eyes

Placing slices of apples under your eyes can reduce dark circles or puffy eyes.

Alternatively, you can mix two tablespoons of apple cider with grated potatoes. 

Apply this on the eye puffiness and cover with a warm cloth. 

Leave this for 10 to 20 minutes and rinse off with warm water.

  • Great Toner

Apples are wonderful toners that help to tighten your skin and stimulate blood circulation to the skin surface.

Raw apple pulp and apple cider vinegar are quite beneficial in this regard. 

Apple cider vinegar helps to clear the skin’s pores of pathogens and oil, which are responsible for causing acne and pimples. 

It also balances the skin’s pH levels, which enables the skin to restrict the overproduction of its own oils. 

Dip a cotton ball in high-value apple cider vinegar and apply it on your face. 

This will have the same effect as the toner. Besides, it will keep acne/pimples at bay.

  • Benefits Of Vitamin C

Consumption of apples boosts your intake of vitamin C or ascorbic acid.

This vitamin is involved in the formation of collagen, a protein found abundantly in your skin. 

Being a crucial structural component of skin, collagen helps to maintain your skin’s waterproof barrier. 

Deficiency of vitamin C leads to low collagen production which ultimately causes re-opening of old wounds and skin tearing. 

One large apple provides 10.3 milligrams of vitamin C, which is equivalent to 14% and 11% of the daily vitamin C requirements for women and men respectively.

Apple Calories, Apple benefits & Apple Nutrition Facts

Benefits Of Apple For Hair

Besides being your skin’s best friend, regular consumption of apples provides you with a healthy mane.

The plethora of nutrients found in this fruit can boost hair growth and provide numerous other hair benefits of red apples given below.

  • Promote Longer And Healthier Hair

Long and lustrous locks are everyone’s desire and this delicious fruit does possess the ability to fulfill it.

This is because it contains a compound called procyanidin B-2 which stimulates hair growth as well as thickens your hair. 

It also prevents hair thinning and male pattern baldness.

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  • Stimulate Hair Growth

Apple belongs to the category of fruits that are known as hair growth boosters.

This quality can be attributed to the presence of a nutrient called biotin which has been heralded as the natural growth steroids for hair and nails. 

People are often recommended biotin in their diet to combat hair loss. 

Research has indicated that biotin promotes hair growth and infuses strength and thickness into each strand. 

And needless to say, apple is one of the best natural ways of getting this vital nutrient.

Apple Calories, Apple benefits & Apple Nutrition Facts

  • Prevent Hair Loss

Apple has the potential to prevent hair loss, thanks to the presence of soluble fiber, phenolic compounds in apple skin, antioxidants, and vitamins.

When eaten daily, apples also prevent hair fall. Antioxidants help in increasing circulation to the scalp, thus encouraging hair growth.

Apple Calories, Apple benefits & Apple Nutrition Facts
  • Treatment Of Dandruff

Topical application of apple juice on your scalp helps to restore the normal balance of the scalp, thus preventing scalp problems such as dandruff.

All you need to do is give a final rinse of apple juice to your hair after shampooing. 

This will eliminate dandruff and bring about an added shine.

In conclusion

Apples are healthful, tasty and most of the maximum famous fruits inside the global.

Despite the fact that they're now not especially wealthy in nutrients and minerals, they're a very good source of fibers and numerous antioxidants.

Everyday intake of apples can also improve heart health, and cut the hazard of most cancers and diabetes. they'll additionally be useful as a part of a weight loss .Apple calories.
Apple Calories, Apple Benefits & Apple Nutrition Facts Apple Calories, Apple Benefits & Apple Nutrition Facts Reviewed by Samuel on 10/30/2018 02:37:00 PM Rating: 5

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