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 9 Fabulous Apple Benefits

  Last Updated : Aug 03,2021

5/5 stars      2 REVIEWS

9 Fabulous Apple Benefits, Seb

If there is one health adage that people hardly forget, it is – An apple a day keeps the doctor away! No wonder then that this awesome fruit sells in our markets all year round. Sweet and juicy, the apple is a great addition to your fruit bowl. It is a quick and handy snack that you can have without much ado. It is easy to clean and chop and tastes good as it is, so you can have it anytime you want. Many people even carry a whole apple in their bag, to bite into when hunger pangs strike. This all-time favourite fruit also has fascinating health benefits, due to its rich nutrient and fibre content. From beating blood pressure blues to keeping your waistline in check, it has a lot of goodness in its pocket. Learn more about it here…

1. Seb is good for Weight loss

Eating Apples has also been associated with weight loss in middle aged overweight women (1). This may be attributed to the soluble fibre content and antioxidants present in the fruit. Apple Crumble is a low calorie healthy recipe which is also tasty and good for those watching their weight.


2.  Apples are Antioxidant Rich

Apple benefits are numerous because they contain a variety of phytochemicals, including quercetin, catechin, phloridzin and chlorogenic acid, all of which are strong antioxidants (2). The antioxidants in apple help to reduce damage to cells, and hence prevent many chronic diseases like cardiovascular, cancers and asthma and build the immune system. Try our antioxidant rich fruit infused water Apple Carrot Ginger Honey Infused Water for detoxification of your body.


3. Dental Hygiene and Health

A study conducted on children stated that consuming sliced apples after meals reduced the occurrence of dental caries in children (3).

Chewing apples reduces the plaque area in the mouth (4). Apples hence helpful in maintaining oral hygiene. Apples also have a mouth-cleansing property, and offer a tasty way to bright, shiny teeth!


4. Seb is good for Blood Pressure

Being low in sodium, apples are good for hypertensives. Since they have to consume low sodium foods, apple is a great option for mid-morning or evening snacks. The fruit is also effective against high blood pressure because of its diuretic effect. Apple contains a flavonoid Quercetin and they are related to reducing the blood pressure in hypertensive patients (5).


5. Good for constipation and diarrhea

Don't peel the fruit to get maximum apple benefits. Two-thirds of the fibre and lots of antioxidants are found in the peel. However, remember to wash your apple well to remove any remnant pesticides or wax, before consuming. Fibre both soluble fiber and insoluble fiber, adds bulk to your diet and helps in easy expulsion of faeces.

Apple be in the treatment of both constipation (raw apples) and diarrhoea (cooked/stewed apples). Apple Juice and Apple Magic will ease your stomach during diarrhea.


6. Diabetes

Apple has a Glycemic Index of 39 which is low. Foods like Apple which have a low GI don't spike your glucose levels as they are absorbed slowly. Apple benefits diabetics as the soluble fibre assists in regulating blood sugar, preventing a sudden increase or drop in serum sugar levels and preventing developing type 2 diabetes. Apples are high in fiber ensuring smooth blood flow in blood vessels. 


7. Asthma

Apple consumption has been inversely linked with asthma and has also been positively associated with general pulmonary health.

The phytochemicals obtained from apples are beneficial in asthma. A study found negative relationship between apple intake and asthma (6).


8. Cardiovascular disease

A reduced risk of cardiovascular disease or heart disease has been associated with apple consumption. Phytochemicals in apples prevent lipid oxidation and therefore are helpful in reducing the risk of cardiovascular disease. It prevents the oxidation of bad cholesterol and thus prevents atherosclerosis. People who had the highest consumption of apples had a lower risk of thrombotic stroke compared to those who consumed the lowest amounts of apples, this was due to the flavonoid Quercetin (7). Papaya and Apple Frappe is a refreshing chilled drink natural sweetness of honey suitable for heart patients.


9. Cancers

Apple benefits are multiple in different types of cancers due to its phytochemical content. Quercetin is an antioxidant found in apples, and it is studied for its anticancer properties.

It is found to reduce the risk of cancers in a study published (8) . Consumption of apples showed a negative association with lung cancer (9).






Nutrition Information for Apples, Seb

Nutritional Information for 1 cup of Chopped Apples
One cup of Chopped Apples is 116 grams.
RDA stands for Recommended Daily Allowance.

68 Calories
0.39 grams of Protein
15.54 grams of Carbs
0.58 grams of Fat

3.71 grams of Fibre = 14.84% of RDA (about 25 grams)

4.14 mg Vitamin C = 10.35% of RDA (about 40 mg)

0.76 mg of Iron (Fe) = 3.61% of RDA (about 21 mg)

4.23 mcg of Vitamin K = 3.52 % of RDA (about 120 mcg)

16.24 mg of Phosphorus (P) = 2.70% of RDA (about 600 mg)

0.29 mg of Vitamin B3, Niacin = 2.41% of RDA (about 12 mg)

8.12 mg of Magnesium (Mg) = 2.32% of RDA (about 350 mg)

0.03 mg of Vitamin B1, Thiamine = 2.30% of RDA (about 1.2 to 1.5 mg)

0.04 mg of Vitamin B6, Pyridoxine = 2.0% of RDA (about 2 mg)

87.0 mg of Potassium (K) = 1.85% of RDA (about 4,700 mg)

11.60 mg of Calcium (Ca) = 1.93% of RDA (about 600 mg)

0.02 mg of Vitamin B2, Riboflavin = 1.81% of RDA (about 1.1 mg)

3.52 mcg of Folic Acid = 1.76% of RDA (about 200 mcg)

32.48 mg of Sodium (Na) = 1.70% of RDA (about 1902 mg)


An Apple a Day Keeps the Doctor Away!!

We may have heard this age old phrase a thousand number of times. And now we know why exactly it is said so. Including apples in your daily diet is a must and have the apple peel. Start your day with healthy apple breakfast recipes like Apple Steel Cut Oatmeal and Apple Pancake. Healthy apple desserts include Apple and Walnut Kheer, a great source of calcium and can be enjoyed by kids and as well as adults.

If you feel hungry in between meals during working hours then Apple Sticks is a stomach filling tiffin recipe that will shun away your hunger. Salads rich in health promoting phytochemicals include Apple Banana and Date Salad and Apple and Lettuce Salad.

If your kid doesn’t like to eat fruits and you want them to have some fruits then you can prepare Apple Rolls with Vanilla Cream and I bet they will not refuse eating it. Try making Refreshing drinks using apple like this unique combination of fruit and vegetable – Apple Cucumber Juice. Following a Vegan diet? Here’s Apple Dragon Fruit Vegan Smoothie recipe which is a treasure trove of nutrients.

Do try our other recipes using apples from our website and app.

Happy Cooking!!!

9 fabulous health benefits of apple, seb

 by Tarla Dalal
Apple Cucumber Parsley Infused Water will curb your appetite. Try this unique flavorful blend of detox water as the blend of parsley and cucumber will help in flushing out the harmful toxins from your body and provide you a healthier skin. Fruit Infuser Water Bottles are easily available all over India, in online shops as well as the home needs section of supermarkets and retail chains. If you don’t have a Fruit Infuser Bottle, you can just use any glass jar or pitcher. Put the fruit and herbs in the pitcher along with water and allow them to infuse for 2 to 3 hours. Then, strain the mixture to get detox water. The fruit and herbs can be discarded or more water can be added to make more detox water. Do not use the fruit and herbs for more than twice. You can also try other fruits and herbs combo like Strawberry Lemon Basil Infused Water and Sweet Lime Coriander Mint Infused Water .
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 by Tarla Dalal
This irresistible snack is a perfect example of culinary innovation. It is easy, quick and super tasty! All you need to do is make dainty cups out of apples, and fill it with mixed fruits and glistening strawberry jelly cubes flavoured with chaat masala. The chaat masala gives this dish a spicy touch and together with the juicy fruits, it causes a splurge of flavours on your palate! Feel free to mix-and-match different fruits and different flavoured jellies to make the Apple Cup with Fresh Fruits, so you end up with a different exciting creation every time! Check out our collection of Fruit Based Desserts that can turn an average meal into a memorable event.
 by Tarla Dalal
apple stew for babies | stewed apples for babies | apple puree for babies | soft food for babies | with 15 amazing images. At 8 to 9 months, babies start getting more active – and, of course, naughtier too. Naturally, they need more energy and more nutrients to fuel their activities and growth. By now, your baby will be used to liquid foods like the Apple Punch and so this recipe represents the next stage, of having cooked and puréed fruits. Apple Stew for Babies is a tasty recipe served by most mums, and is liked by most babies as well. Stewed Apple for Babies is a soft food for babies in which apple is chopped and cooked in water, cooled and blended with little water to get the right consistency of puree which babies enjoy. Since the chopped apple in this Apple Stew for Babies have been cooked, the oxidation effect and the colour change are not seen instantly which is common in chopped or grated apple. The fiber from the apple in apple puree for babies aids in digestion. It is an good source of energy for growing babies as well. Enjoy how to make apple stew for babies | stewed apples for babies | apple puree for babies | soft food for babies | recipe with detailed step by step photos below.
 by Tarla Dalal
Low fat milk thickened with apple. The addition of nutmeg and cardamom blends well with the subtle flavours. Try not to peel the apple, as much of the fibre is present in the peel and just below it. Select sweet apples for this recipe, as sharp apples can split the rabadi bitter and so render it useless. Also try other diabetic friendly Indian sweets like Paneer Kheer and Malai Peda .
 by Tarla Dalal
apple oats milkshake | apple oats milkshake with almond milk | healthy apple oats milkshake | with 10 amazing images. apple oats milkshake is a quick easy milkshake made of quick rolled oats, apples and almond milk. A soothing healthy apple oats milkshake that will help you relax and rejuvenate! Apple and oats are both fibre-rich ingredients and make a winning combo in terms of flavour and texture too. We have used almond milk in this apple oats milkshake with almond milk recipe and if you want it can be replaced with some lot fat milk if you are on weight loss or diabetic. However you may need to add some dates in this case as that will give you some sweetness in this variation of apple oats milkshake with low fat milk. Apples used have been unpeeled as that gives a nice mouth feel to the apple oats milkshake. We have used red apples in this recipe and if you have some green apples, then go ahead and use them as it will give you some more natural sweetness. Being low in sodium, apples are effective against high blood pressure because of its diuretic effect. Don't peel the fruit to get maximum apple benefits. Two-thirds of the fibre and lots of antioxidants are found in the peel. We love using almond milk as it super healthy. Almond milk is made from almonds and water and you should follow our homemade almond milk recipe and store it in the fridge to use it when required. There is ZERO sugar used. Almonds balances your cholesterol levels. have a very low glycemic index and good for diabetics. Also they have a sweeter natural taste when compared to plain milk. Fix up this Apple and Oats Milkshake for healthy milkshake, juices breakfast or after a long day of work, and relish with your loved ones. It beats chocolate and coffee hands down! Enjoy apple oats milkshake | apple oats milkshake with almond milk | healthy apple oats milkshake | with detailed step by step photos below.
apple and banana steel cut oats recipe | vegan banana apple steel cut oatmeal with almond milk | healthy Indian apple and banana steel cut oats | with 17 amazing images. apple and banana steel cut oats is a complete healthy breakfast. Learn to make healthy Indian apple and banana steel cut oatmeal. Steel-cut oats is a high-fibre product made by slicing oat grains into two or three groats each. It is healthier and more mealy than quick cooking oats, and has a really awesome mouth-feel. You can make exciting breakfast and snack options by combining steel-cut oats with fruits and spices. This delicious vegan banana apple steel cut oatmeal combines steel-cut oats with juicy apples (green or red apples) and creamy bananas, all soaked in nourishing almond milk with a tinge of vanilla. While a topping of roasted walnuts gives it a delectable crunch! Readymade unsweetened almond milk is sugar free and low in calories and carbs. Apples being low in sodium, apples are effective against high blood pressure because of its diuretic effect. Don't peel the fruit to get maximum apple benefits. The vegan banana apple steel cut oatmeal with almond milk tastes much better when served chilled, so try to refrigerate it for a few hours before serving. Else, you can also serve it immediately. Tips for apple and banana steel cut oats. 1.You can use any milk if you don't have almond milk. 2. Cook a large batch of steel cut oats which will last you for 5 days. Enjoy apple and banana steel cut oats recipe | vegan banana apple steel cut oatmeal with almond milk | healthy Indian apple and banana steel cut oats | with step by step photos.
 by Tarla Dalal
apple carrot juice recipe | healthy carrot apple juice | Indian carrot apple ginger drink | with 19 amazing images. apple carrot juice recipe | healthy carrot apple juice | Indian carrot apple ginger drink to have. Learn how to make Indian carrot apple ginger drink. Ginger is a warming spice that naturally lends itself to both fruit and vegetable juices. This healthy carrot apple juice has powerful antiseptic and anti-inflammatory benefits. The ginger is a gentle cleanser, which benefits from the powerful volatile oils present in it, as well as from the cleansing and digestive benefits of carrot and apples. Carrots and apples flavoured with ginger makes a juice with a difference. A healthy carrot apple juice glass a day each morning will keep heart problems at bay. Apples contain pectin (which helps to lower the cholesterol levels) and antioxidants (that help to get rid of the free radicals lurking in our bodies which would otherwise deteriorate the lining of the heart). Low in calories, apples are an 'all round' fabulous fruit. Carrots too are rich in fibre that bends the bad cholesterol (LDL) and throw it out from our body. Ginger imparts its flavour to this drink making it more interesting. Tips for apple carrot juice. 1. Adding ginger (adrak) gives a nice subtle flavour to the juice. 2. Adding ice cubes chills the drink. 3. You can use Tabasco if you want to make the juice spicy. Enjoy apple carrot juice recipe | healthy carrot apple juice | Indian carrot apple ginger drink | with step by step photos.
This is an elegantly-flavoured, soul-warming breakfast that is sure to gear you up for the day ahead. Oats, cooked with almond milk, laced with cinnamon and topped with apples and walnuts, this is one bowlful that you are sure to enjoy. Moreover, this vegan recipe is also very easy to make. However, you must serve the Apple, Cinnamon and Oats Recipe with Almond Milk immediately after cooking because it tends to get very thick. We have sweetened the oats naturally with chopped dates. If you want it sweeter, you can add a little more dates. Chock-full of fibre, oats is sure to keep you satiated for a long time. It also reduces quick hikes in blood sugar levels. On the other hand, almond milk gives loads of protein for your bones and keeps all the cells of your body healthy. Walnuts add some omega-3 fatty acids to your breakfast, keeping your heart healthy and happy!
An age-old combination of apples and cinnamon combines here to make an ice-cream which tastes equally great.
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Enjoy radiant skin and an instant energy boost with this fusion of veggies and fruits in this Carrot Spinach and Black Grape Juice. Vitamin E from spinach, vitamin A (carotenoids) from carrots and other antioxidants from grapes and apple all contribute to the goodness of this cocktail. Antioxidants wipe off the free radicals that fasten the ageing process, wrinkles and loosen our skin. Folic acid and zinc are required to maintain normal blood flow to the skin to keep it healthy. Create a combo meal of Carrot Spinach and Black Grape Juice, Fruity Corn Salad and Basil Corn Fusilli .
This salad is a good source of iron, vitamin c, calcium and carbohydrate which is the source of instant energy. It will perk you up almost instantly. It makes a great snack that can be assembled quickly at any time using all your favourite fruits.
 by Tarla Dalal
Pear, apples and rocket leaves salad is an exotic one, which combines pears and apples with rocket leaves. The fruits are used unpeeled, adding to the visual appeal as well as health quotient. A mix-in of caramelised walnuts adds a tasty crunch to the salad, while the olive oil and vinegar based dressing adds some tang. In all, this is a very tempting offering that will be loved by all.
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palak kale and apple juice recipe | healthy kale spinach apple juice | apple green juice | Indian kale palak juice for weight loss | with 18 amazing images. palak kale and apple juice recipe | healthy kale spinach apple juice | apple green juice | Indian kale palak juice for weight loss is a healthy concoction to begin your day with. Learn how to make healthy kale spinach apple juice. To make palak kale and apple juice, combine all the ingredients in a mixer along with 2 cups of chilled water and blend till smooth. Pour equal quantities of the juice into 4 individual glasses. Refrigerate for at least 1 hour and serve chilled. Kale is considered by experts to be one of the most nutrient-dense ingredients in the world, and fortunately for us, it is tasty too, especially when you choose the mildly-flavoured, small-leaved variety. Here, we have made a mouth-watering apple green juice, which has a very balanced flavour and nice texture. The ingredients of healthy kale spinach apple juice are rich in iron, vitamin C and fibre, which makes it a nutritious snack for weight-watchers. It is quite filling, as all the fibre is retained and not strained. The natural sweetness of apples and honey is enough to flavour this juice, so avoid adding sugar to it. While people with obesity and heart problems can enjoy this kale spinach apple juice, it is recommended that diabetics should avoid the use of honey. You can enjoy this juice in the morning along with your breakfast or in between meals as a nourishing drink. Tips for palak kale and apple juice. 1. The vitamin C is a volatile nutrient, so have this drink immediately on blending. 2. If you are avoiding the use of honey, you might have to reduce the quantity of amla. Enjoy palak kale and apple juice recipe | healthy kale spinach apple juice | apple green juice | Indian kale palak juice for weight loss | with step by step photos.
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