Do you love apples for its delicious tangy taste or because it is a portable fruity snack or you have some other reason for it? There are numerous reasons for which you should include it in your diet. This wonderful fruit is packed with rich nutrients such as vitamins, fiber, antioxidants, phytonutrients, minerals like potassium, sodium, calcium, manganese, iron, magnesium, etc., polyphenolic compounds and many flavonoids like epicatechin, quercetin, phloridzin (1,2). Thus, it is capable of curing many diseases, including cancer, asthma, diabetes, irritable bowel syndrome, etc. There are innumerable ways to eat this fruit for its healthy nutrients. You can have it as a salad, eat it whole, make an energetic snack by dipping it in peanut butter, add it to pancakes, soups, chicken, sandwiches, etc., or bake them into chips. Favorable effects of apples on the skin and health justify the famous saying, “An apple a day keeps the doctor away”. Here we are, with some remarkable health and beauty benefits of this miraculous fruit.
Health Benefits of Apple
1. Prevents Cancer
This is one of the amazing apple health benefits. Apples have brilliant anti-cancer properties and it saves the body from cancerous cells that are dangerous for life (3). Besides this, they are anti-proliferative, anti-mutagenic, and anti-inflammatory as well. The regular consumption of this fruit can help you beat this life-threatening disease. It removes toxins from the liver, therefore, prevents liver cancer. Other than this, apple also has the capability to cure colon, colorectal, lung and breast cancer.
2. Improves Immunity
Apple is known as a great immunity booster. It is due to the presence of a flavonoid named quercetin in it. Quercetin offers quite beneficial effects on the immune system (4). Thus, an apple induces your ability to fight against various infections. Another nutrient in apple, i.e., vitamin C, also assists in boosting your immunity (5). So, if you want to keep common cold, cough, and other infectious diseases at a bay, don’t forget to add apple to your diet.
3. Cures Asthma
Most of the respiratory problems that occur due to inflammation of cells and membranes in the respiratory system, such as asthma, can be treated with regular consumption of apple (6). This is because it contains certain polyphenols and phytochemicals that make it anti-inflammatory in nature. Its juice helps an individual recover from asthma, cures other breathing problems fast, and assists in the normal functioning of lungs.
4. Treats Diabetes
Eating an apple daily can considerably reduce the risk of type 2 diabetes in comparison to other fruits and vegetables, as it contains quercetin (7). Also, apple is filled with soluble fibers that aid in regulating the blood sugar levels in the body. This amazing fruit has the potential to restrict enzymes from breaking down starch into sugar. Moreover, it releases sugar slowly into the blood, and as a result, controls insulin levels and prevents extreme variations in the sugar levels.
5. Heals Cataract
Apple is considered as an effective home remedy to cure cataract. It is due to its rich vitamin C content. This vitamin is popularly known as ascorbic acid and is highly soluble in water. Reduction in the level of it may lead to a severity of this eye problem (8). Thus, those who eat an apple every day have fewer chances to develop cataract.
6. Treats Parkinson’s Disease
Fruits and vegetables that contain polyphenols are highly efficient in the treatment of Parkinson’s disease. Apple is rich in polyphenol content; hence, considered as a potent natural remedy to discard the harmful effects of Parkinson’s disease (9). This health issue occurs due to the breakdown of the nerve cells of the brain that produces dopamine.
7. Heals Hemorrhoids
Hemorrhoids are quite uncomfortable and painful. It may occur due to constipation, long hours of sitting, heavy lifting, etc. Intake of vitamin C is an influential method to get rid of this problem (10). As apples have a high quantity of this nutrient, they are useful in treating hemorrhoids.
8. Mitigates Obesity
If you are fed up of trying everything from green tea to the most intense exercises, and are still not able to shed enough pounds, including an apple in your routine diet is one of the best options for you. Consumption of an apple every day is closely associated with weight loss, as it is a high-flavonoid fruit (11). As the fruit has high fiber content, it has the ability to fill your tummy for a few calories.
9. Dental Care
Acidic property of an apple makes it capable of killing any pathogenic microbes attacking your teeth and gums. They are popularly known to help eliminate bad breath due to rich fiber content (12). Its acidic content cleans the stains that put adverse effects on teeth, and makes teeth whiter. Chewing this fruit enhances the production of saliva in the mouth and thus, reduces the risks related to tooth decay. In addition to all this, it also protects your teeth from cavities, keeps viruses and bacteria away due to its antibacterial properties, and cleans your mouth completely.
10. Aids in Digestion
Apple is a rich source of fiber and polyphenols whose high molecular weight escape absorption in the upper gastrointestinal tract (13), and helps in proper digestion. It helps in constipation, abdominal pain, and in smooth bowel movement.
11. Reduces Cholesterol
Apples show antioxidant activity and have a high amount of soluble fiber that competes with the stored fats and fibers in the intestine which leads to the reduction of absorption of LDL (Low Density Lipoprotein) or harmful cholesterol levels (14). With this, it also enhances the absorption of HDL (High Density Lipoprotein), aka good cholesterol. In this way, apples regulate the cholesterol levels in the body.
12. Prevents Alzheimer’s Disease
Alzheimer’s starts with short term memory loss and advances with many terrible symptoms such as disorientation, loss of motivation, mood swings, problems with language, and many behavioral issues. Apples have a high amount of antioxidants, flavonoids, and polyphenols that are essential to overcome this problem (15). To keep the risk of Alzheimer’s at bay, drink apple juice every day. It will combat the decaying of the brain.
13. Hinders the Growth of Gallstones
Gallstones are formed by the solidification of substances in the gall bladder, and block the passageway. High fiber diet is recommended by doctors for people suffering from this problem. It is to control your cholesterol levels and weight. Apple has rich fiber and pectin content and can aid in restricting the increment of the levels of cholesterol and reduces the absorption of LDL. You can prepare a drink rich in fiber and pectin content using flax meal and apple juice to get rid of gallstones (16).
14. Detoxifies Liver
Toxins enter our body with the food and drinks that we consume, and their detoxification is really necessary. Our liver takes this responsibility and detoxifies the body. To keep the liver free of toxins, you are required to have a high amount of vitamins, minerals, and fibers. Apple is a fruit which is packed with all these nutrients. It contains pectin that extracts heavy metals out and enhances its detoxification capacity (17). Also, polyphenols in apples have a hepatoprotective effect on liver oxidative stress (18). So, start eating apples to eliminate toxins from your body completely.
15. Bone Health and Rheumatism
Apple does wonders in alleviating the bone-related problems due to the presence of quercetin, calcium, and phosphorous. Quercetin, a natural flavonoid present on the upper layer of an apple, has miraculous effects on rheumatoid arthritis (19). An apple also contains high quantity of phosphorous and calcium that plays a vital role in building the bone health (20). Thus, anti-inflammatory property of this fruit helps you prevent miserable condition such as osteoporosis, gout, and arthritis.
16. Protects from Heart Diseases
Regular consumption of apple reduces the risk of cardiovascular disease because of its anti-inflammatory and antioxidative properties (21). Apple has a soluble fiber named pectin, which doesn’t let the cholesterol accumulate along the walls of the blood vessels, and lowers the chances of atherosclerosis. It also binds with intestinal fats and restricts cholesterol rise in the body. Hence, eating an apple every day can keep your heart fit and fine.
17. Treats Anemia
Deficiency of iron leads to anemia (lack of hemoglobin in the blood). Apple is a great source of iron (22) and has the ability to enhance the number of red blood cells. The augmentation in the quantity of RBCs in the body reduces the risk of anemia. In addition to this, it also plays a crucial role in proper oxygenation of the systems so that they can function properly.
18. Boosts Your Energy
Apple is a rich source of vitamins, antioxidants, fiber, minerals and phytonutrients. But, it also comprises natural sugars that energize you and make you feel more active (23). Thus, natural glucose in the fruit is a great healthy alternative to coffee.
19. Improves Vision
Vitamin A helps improve vision and apple is a natural source of it (24). Hence, its consumption provides you good eyesight. Besides this, it also eliminates the symptoms of night blindness in children. So, if you don’t want to wear eyeglasses, eat an apple daily.
Beauty Benefits of Apple
20. Stops Premature Aging
The presence of quercetin in apple is responsible for its antioxidant property and is a highly efficient flavonoid to prevent anti-aging effects on your skin (25). Therefore, it can be used as an anti-aging mask to remove the aging effects such as wrinkles on your face. Along with this, it also keeps your skin moist and refreshes it. Green apples contain malic acid (26) that removes the top layer of the skin and reveals fresh, wrinkle-free and glowing skin beneath it. You can use green apple as a face mask or scrub on a daily basis.
Alternatively, you can grate red apples and apply it on your face for 10 to 20 minutes. Rinse it off with cold water. This remedy will clear wrinkles and cleanse your skin.
21. Promotes Skin Regeneration
Apple is one of the popular skin rejuvenating foods. As it has anti-inflammatory, antimicrobial and antioxidant properties, it aids in skin regeneration as well (27). This is why; it is used as a natural remedy to treat skin damages, irritations, inflammation, or redness.
22. Lightens the Complexion
Green apple has condensed tannins 10 times more than ripe ones and tannin has both antioxidant and astringent properties. Thus, green apples have the potential to brighten and soothe your skin (28). Melanin is the pigment that is responsible for the complexion and elasticity of your skin. Apple has copper that is an important mineral to produce this pigment. You can apply a combination of apple juice, oatmeal, honey and rosewater for 10 to 15 minutes to get a lustrous and fair skin.
Alternatively, peel off some slices of apple and soak them in milk for about 20 minutes. Then, blend it to form a fine creamy paste and freeze it for 10 minutes. After this, mix it with 1 tablespoon of lemon juice and apply on your face. Wash it off after 10 or 15 minutes with cold water and massage with ice. Repeat this process. You will get soft, rosy white and smooth skin.
23. Provides Protection from the UV Rays
Apple contains copper that is required to produce melanin (29). This pigment saves your skin from dangerous UV rays and protects your skin from the sun damage. You can even use it in the case of sunburns. For this, grate an apple and blend its pulp properly with 1 tsp of glycerin. Apply the mixture on the affected parts and leave for 15 to 20 minutes. Then, wash it with cold water.
24. Cures Acne
Vitamin E is a lipid-soluble non-enzymatic antioxidant with anti-inflammatory, photoprotective, antiphotoaging and antioxidative properties. It prevents skin from the negative effects of oxidative stress and photoaging (30). Apple seeds are a source of this nutrient (31) and due to this, they offer an effective natural treatment for acne. Grind some apple seeds and make a mixture with honey to form a fine scrub. Use this scrub three times every week to remove acne from your skin.
Alternatively, in order to get relieved from acne prone skin, keep an apple slice in the refrigerator for about an hour and use it on the affected areas.
Also, you can get rid of acne by using a face mask of apple and honey. Grate half portion of an apple and combine it with 4 tsp of honey. Apply it on your face for about 15 to 20 minutes and rinse it off with cold water. This will not only prevent acne but also make your skin glow and pimple-free.
25. Reduces Blemishes
Blemishes can occur on your face in three forms: purpura, seborrheic keratoses and liver spots, caused by different reasons (32). Apple is quite helpful to eradicate this problem from your skin due to the presence of malic acid, an Alpha Hydroxy Acid (AHA) (33). It eases the elimination of dead skin cells, enhances the production of elastin and collagen, exfoliates your skin and make it free of blemishes. Mince an apple and squeeze its juice. Apply it to your face and then wash your face thoroughly with cold water after 15 minutes. Repeat the process for 4 or 5 days in a week to reduce the facial blemishes.
26. Fades Dark Spots and Dark Circles
Tannin acid lightens the dark circles and spots on your skin. Many varieties of apples are a great source of tannin (34) and are helpful in clearing the dark spots on the face and circles around the eyes. Just dab a cotton ball in apple juice and apply it around your eyes. Swab it after half an hour with fresh, cold water.
Alternatively, you can use green apples on areas around your eyes to remove dark circles and dark spots. Boil a few apples, allow them to cool, and then apply for 15 minutes. Wash it off with fresh water.
Also, you can place slices of apple in refrigerator and place them on the spots or under your eyes to get rid of these problems.
27. Heals Puffy Eyes
Foods packed with vitamins A, C and E prevent eye swelling, and apple is a rich source of these nutrients (35, 36). You can use this fruit to do away with puffy eyes. Place some slices of apple on your eyes for fast results.
Also, you can prepare a mixture using apple cider and chopped potatoes and place it on your eyes. Cover it with a warm cloth and leave for 10 to 15 minutes. Clean it properly using warm water.
28. Hydrates Skin
Water comes out of our body in the form of sweat; thus, we need to hydrate our body properly. Apple is filled with all essential nutrients that are required to moisturize and cleanse the skin. Its extract rejuvenates the skin cells, and important fatty acids in it are capable of hydrating the skin (37). To moisturize your face, cut an apple into slices and spread it evenly on your face till it dries and then wash it off with water. This mask will maintain the oil production in your body, keep your skin hydrated, and prevent its elasticity.
29. Prevents Skin Diseases
Quercetin in apples has the ability to combat many skin problems and diseases, and it also has anti-cancer property (38). Thus, regular consumption of apples lowers the chances of skin cancer. It also comprises many other compounds, antioxidants, and nutrients that are of vital importance to keep the skin healthy and beautiful. You can apply grated apple extract on your face frequently to get a smooth, soft and glowing skin.
30. Gives a Smooth Skin
An apple keeps any free radical damage at bay and aids to keep the skin smooth, clean and fresh. It is a natural supplier of antioxidants that offer extra protection and care to your skin (39).
For normal skin, blend an apple and form a mixture with 1 tsp. of honey. Cool it by refrigerating for 10 minutes and dab it on your face. Rinse it off after half an hour with cold water.
For oily skin, mix 1 tbsp apple juice with 5 to 6 drops of lime juice and apply it on your face. Allow it to sit for 15 to 20 minutes and then wash it off with cold water. This will remove excess oil from your skin.
For dry skin, grate an apple and keep it in the refrigerator for 15 minutes. Dab it on your face for about 20 minutes and rinse it off using cold water.
31. Promotes Hair Growth
Procyanidin B-2, which is found in apple, promotes hair epithelial cell growth and triggers anagen induction (40). This makes apple a natural hair growth booster. Besides this, it also provides strength and luster to each strand. Chop an apple and squeeze out its juice. Then dilute it with some warm water. After shampooing, apply this mixture in hair and massage your scalp for 5 to 10 minutes in a soothing manner. Wait for 10 minutes and then wash it off thoroughly using normal water.
32. Prevents Hair Loss
Apple is packed with vitamins, minerals, and antioxidants. These nutrients are quite important to prevent hair loss (41). you should include an apple in your diet on a regular basis. It will not only restrict hair loss but also encourage their growth.
Alternatively, you can apply apple juice in your hair after shampoo. Wash it off after 15 or 20 minutes with water.
33. Treats Dandruff
If you feel uncomfortable due to dandruff, tried every other shampoo to eliminate it, but there are no satisfactory results, you can opt a natural one. Apple comprises many essential vitamins, mineral, and flavonoids that are required to prevent your scalp from dandruff which is often caused by dermatitis (42). You just need to shampoo your hair and then rinse them thoroughly with apple juice. It will also add extra shine to your strands.
34. Keeps Hair Healthy
Deficiency of vitamin C and vitamin B leads to dry and thin hair (43) and apples are a rich source of vitamin C. Also, apples contain high amounts of antioxidants that are essential to keep hair healthy and lustrous. Apply apple juice in your hair from ends to roots after shampoo and rinse properly.
35. Enhances Hair Color
Apple consists of all the vital minerals and vitamins that are necessary to enhance your hair color. It is a rich source of calcium, copper, iron, magnesium, potassium, vitamin A, C, E, etc. (44,45). Lack of these nutrients results in gray hair at a young age. Consume apple every day to restore the natural color and make your hair healthy and shiny.