Top Nutritional Facts About Apple Fruit (Benefits, Side Effects, And How To Eat It To Get The Most Out Of It)

Apples are a popular fruit. Who doesn’t like apple fruit? I mean apples are among one of the fruits that many people first go to when they wanna eat some fruits. Why? Because they are sweet and they contain antioxidants, vitamins, dietary fiber, and a range of other nutrients. Wow. Apple fruits are just too beneficial all-round. Aren’t they?

Due to their varied nutrient content, apple fruits may help improve health in several ways. Apples come in a variety of shapes, colors, and flavors. They provide a range of nutrients that can benefit many aspects of a person’s health.

Eating a diet rich in a variety of fruits and vegetables, including apples, may help reduce the risk of several health conditions, such as cancer, obesity, heart disease, diabetes, etc.

This article looks at the nutritional content of apple fruits, how they may benefit a person’s health, any side effects apples have, and how to eat apples to get the most out of them.

Apple Fruits – What are they?

Apple fruits are edible fruits produced by an apple tree (Malus domestica). Apple trees are cultivated worldwide and are the most widely grown species in the genus Malus. The tree originated in Central Asia, where its wild ancestor, Malus sieversii, is still found today.

Apples have been grown for thousands of years in Asia and Europe and were brought to North America by European colonists. Apples have religious and mythological significance in many cultures, including Norse, Greek, and European Christian traditions.

Apples grown from seed tend to be very different from those of their parents, and the resultant fruit frequently lacks desired characteristics. Generally, apple cultivars are propagated by clonal grafting onto rootstocks.

Apple trees grown without rootstocks tend to be larger and much slower to fruit after planting. Rootstocks are used to control the speed of growth and the size of the resulting tree, allowing for easier harvesting.

There are more than 7,500 known cultivars of apples. Different cultivars are bred for various tastes and uses, including cooking, eating raw, and cider production. Trees and fruit are prone to a number of fungal, bacterial, and pest problems, which can be controlled by a number of organic and non-organic means.

In 2010, the fruit’s genome was sequenced as part of research on disease control and selective breeding in apple production. Worldwide production of apples in 2018 was 86 million tons, with China accounting for nearly half of the total.

Description of an Apple Fruit

The apple is a deciduous tree, generally standing 2 to 4.5 m (6 to 15 ft) tall in cultivation and up to 9 m (30 ft) in the wild. When cultivated, the size, shape, and branch density are determined by rootstock selection and trimming methods. The leaves are alternately arranged in dark green-colored simple ovals with serrated margins and slightly downy-undersides.

Blossoms are produced in spring simultaneously with the budding of the leaves and are produced on spurs and some long shoots. The 3 to 4 cm (1 to 1+1⁄2 in) flowers are white with a pink tinge that gradually fades, five-petaled, with an inflorescence consisting of a cyme with 4–6 flowers. The central flower of the inflorescence is called the “king bloom”; it opens first and can develop a larger fruit.

The apple fruit is a pome that matures in late summer or autumn, and cultivars exist in a wide range of sizes. Commercial growers aim to produce an apple that is 7 to 8.5 cm (2+3⁄4 to 3+1⁄4 in) in diameter, due to market preference.

Some consumers, especially those in Japan, prefer a larger apple, while apples below 5.5 cm (2+1⁄4 in) are generally used for making juice and have little fresh market value. The skin of ripe apples is generally red, yellow, green, pink, or russeted, though many bi- or tri-colored cultivars may be found.

The skin may also be wholly or partly russeted i.e. rough and brown. The skin is covered in a protective layer of epicuticular wax. The exocarp (flesh) is generally pale yellowish-white, though pink, yellow or green exocarps also occur.

Types of Apple Fruit

There are many varieties of apples, as well as several ways of consuming them.

Some popular apple varieties include:

• McIntosh: a juicy, red apple with tender, white flesh, and a tangy flavor
• Red delicious: a crisp, juicy red apple
• Fuji: a yellow and red apple with firm, sweet flesh
• Granny Smith: a green apple with crisp, greenish flesh and a sharp flavor
• Golden Delicious: a yellow apple with a mild, sweet flavor

Nutrition Constituents of an Apple Fruit

The table below shows the amount of nutrients in a medium raw apple. It also shows how much an adult needs for each nutrient, according to the 2020–2025 Dietary Guidelines for Americans. A person’s needs vary according to their age and sex.

 A raw apple is 86% water and 14% carbohydrates, with negligible content of fat and protein. A reference serving of a raw apple with skin weighing 100 grams provides 52 calories and a moderate content of dietary fiber. Otherwise, there is low content of micronutrients, with the Daily Values of all falling below 10%.

Uses of Apple Fruits

All parts of the fruit, including the skin, except for the seeds, are suitable for human consumption. The core, from stem to bottom, containing the seeds, is usually not eaten and is discarded.

Apples can be consumed in various ways: juice, raw in salads, baked in pies, cooked into sauces and spreads like apple butter, and other baked dishes. Apples are sometimes used as an ingredient in savory foods, such as sausage and stuffing.

Several techniques are used to preserve apples and apple products. Apples can be canned, dried, or frozen. Canned or frozen apples are eventually baked into pies or other cooked dishes. Apple juice or cider is also bottled. Apple juice is often concentrated and frozen.

Popular Uses

Apples are often eaten raw. Cultivars bred for raw consumption are termed dessert or table apples. In the UK, a toffee apple is a traditional confection made by coating an apple in hot toffee and allowing it to cool.

Similar treats in the U.S. are candy apples (coated in a hard shell of crystallized sugar syrup) and caramel apples (coated with cooled caramel). Apples are eaten with honey at the Jewish New Year of Rosh Hashanah to symbolize a sweet new year.

Apples are an important ingredient in many desserts, such as apple pie, apple crumble, apple crisp, and apple cake. When cooked, some apple cultivars easily form a puree known as apple sauce.

Apples are also made into apple butter and apple jelly. They are often baked or stewed and are also (cooked) in some meat dishes. Dried apples can be eaten or reconstituted (soaked in water, alcohol, or some other liquid).

Apples are milled or pressed to produce apple juice, which may be drunk unfiltered (called apple cider in North America), or filtered. Filtered juice is often concentrated and frozen, then reconstituted later and consumed.

Apple juice can be fermented to make cider (called hard cider in North America), ciderkin, and vinegar. Through distillation, various alcoholic beverages can be produced, such as applejack, Calvados, and apfelwein.

Benefits of Apple Fruits

Apples are rich in fiber, vitamins, and minerals, all of which benefit human health. They also provide an array of antioxidants¹Antioxidants and cancer prevention. (2017). . These substances help neutralize free radicals. Free radicals are reactive molecules that can build up as a result of natural processes and environmental pressures.

If too many free radicals accumulate in the body, they can cause oxidative stress. This can lead to cell damage. Cell damage can contribute to a range of conditions, including cancer and diabetes.

Apples are an important source of antioxidants considering their widespread consumption, particularly in Northern Europe and the United States.

Below are the benefits of apple fruits explained:

• Improves mental health

Eating a diet rich in fruits, such as apples, may benefit a person’s mental health. A 2020 systematic review found that consuming fruits and vegetables may have a positive impact on a person’s mental health. Researchers recommended a person eat at least five portions of fruit and vegetables a day to get the benefits.

A 2019 study involving immigrants in Canada found that a higher intake of fruit and vegetables lowered the participants’ odds of experiencing anxiety and mood disorders. Participants also reported an increase in good mental health.

• Reduces the risk of stroke

Apples contain many nutrients that may lower the risk of stroke. One 2017 research review found, for example, that people who consume the most fiber appear to have a lower risk of:

cardiovascular disease

coronary heart disease

• Stroke

A medium-sized apple around 3 inches in diameter and weighing 169 grams (g) provides 4.06g of fiber. That is around 11–14% of an adult’s daily requirement, depending on their age and sex.

• Lowers cholesterol

A 2019 study found that eating two raw apples per day for 8 weeks lowered levels of cholesterol²Koutsos, A., et al., (2019). Two apples a day lower serum cholesterol and improve cardiometabolic biomarkers in mildly hypercholesterolemic adults: A randomized, controlled, crossover trial. https://academic.oup.com/ajcn/article/111/2/307/5675325 among healthy people. However, drinking clear apple juice did not have the same impact. Study authors, therefore, concluded it is the fiber in apples that helps reduce cholesterol.

• Boost heart health

Apples contain fiber, vitamin C, and antioxidants. A medium-sized apple provides the following:

• 11–14% of a person’s daily fiber needs
• 10% of a person’s daily vitamin C needs

Fiber appears to help manage blood pressure, which may reduce the risk of cardiovascular disease. Vitamin C is an antioxidant that, alongside other antioxidants, may play a role in protecting some aspects of heart health. Vitamin C is also necessary for proper immune function, which may help defend the body from infections and diseases.

• Lower the risk of diabetes

A 2021 study found that people who included whole fruits, such as apples, in their diet had a 36% lower risk of developing type 2 diabetes at 5 years than those who did not eat fruit.³U.S. Department of Agriculture and U.S. Department of Health and Human Services. (2020). Dietary Guidelines for Americans 2020–2025 (n.d.).

People who consume the most fiber have a lower risk of developing type 2 diabetes, according to the Centers for Disease Control and Prevention (CDC). People who already have diabetes and eat a high-fiber diet may also have lower blood sugar levels.⁴U.S. Department of Agriculture, Agricultural Research Service. (2019). FoodData Central.

The American Diabetes Association recommends eating fresh fruit, including apples, to satisfy a sweet tooth and provide nutrition. However, the organization reminds people to account for the carbohydrate content in the fruit.

A 100 g portion of raw Granny Smith apple contains 13.2g of carbohydrates, of which 10.6 g is sugar. However, it also provides dietary fiber and other nutrients. This means that, as a sweet snack, it has additional health benefits.

• Lower the risk of cancer

Consuming antioxidant-rich foods may help prevent the oxidative stress that causes cell damage, which may lead to the development of certain cancers. Apples are a good source of antioxidants.

One 2016 meta-analysis concluded that consuming apples may help lower the risk of:

• lung cancer
• breast cancer
• colorectal cancer

Fiber may also help reduce the risk of colon cancer, according to a 2018 meta-analysis.

• Help maintain a moderate weight

The fiber in apples can help a person feel full for longer, making them less likely to overeat. This may help people manage their weight. A 2020 study found that the dietary fiber in fruits and vegetables supported weight loss⁵Dreher, M. L., et al. (2020). A comprehensive critical assessment of increased fruit and vegetable intake on weight loss in women. 

The consumption of fruits and vegetables can reduce the eating rate and provide fewer calories while being satisfying. A 2022 study also found that whole Fuji apples have the potential to lower the cellular lipid level in 3T3-L1 cells, meaning they may have anti-obesity effects.⁵Fabiani, R., et al. (2016). Apple intake and cancer risk: A systematic review and meta-analysis of observational studies [Abstract].

How to Eat Apple Fruits and Get the Most out of It – Dietary tips and recipes for apples

All parts of the fruit, including the skin, except for the seeds, are suitable for human consumption. The core, from stem to bottom, containing the seeds, is usually not eaten and is discarded.

Apples can be consumed in various ways: juice, raw in salads, baked in pies, cooked into sauces and spreads like apple butter, and other baked dishes. Apples are sometimes used as an ingredient in savory foods, such as sausage and stuffing.

Several techniques are used to preserve apples and apple products. Apples can be canned, dried, or frozen. Canned or frozen apples are eventually baked into pies or other cooked dishes. Apple juice or cider is also bottled. Apple juice is often concentrated and frozen.

Popular Ways to Eat Apples

Apples are often eaten raw. Cultivars bred for raw consumption are termed dessert or table apples. In the UK, a toffee apple is a traditional confection made by coating an apple in hot toffee and allowing it to cool.

Similar treats in the U.S. are candy apples (coated in a hard shell of crystallized sugar syrup) and caramel apples (coated with cooled caramel). Apples are eaten with honey at the Jewish New Year of Rosh Hashanah to symbolize a sweet new year.

Apples are an important ingredient in many desserts, such as apple pie, apple crumble, apple crisp, and apple cake. When cooked, some apple cultivars easily form a puree known as apple sauce.

Apples are also made into apple butter and apple jelly. They are often baked or stewed and are also (cooked) in some meat dishes. Dried apples can be eaten or reconstituted (soaked in water, alcohol, or some other liquid).

Apples are milled or pressed to produce apple juice, which may be drunk unfiltered (called apple cider in North America), or filtered. Filtered juice is often concentrated and frozen, then reconstituted later and consumed.

Apple juice can be fermented to make cider (called hard cider in North America), ciderkin, and vinegar. Through distillation, various alcoholic beverages can be produced, such as applejack, Calvados, and apfelwein.

There are many ways to eat apples besides raw, including:

• applesauce
• chopped in salads
• baked whole
• pies, pastries, and cakes
• curries and chutneys
• dried slices
• Smoothies and juices

Preferences vary, but many people prefer tart, tangy apples to make applesauce or apple pie. To avoid adding sugar, try pairing tart apples with sweet ones in cooking or adding spices to counter the sharpness.

Recipes

Here are some recipes that include apples:

• sugar-free applesauce
• sugar-free stuffed baked apples
• apple walnut salad with balsamic vinaigrette
• sugar-free apple and carrot muffins

Do Apple Fruits have any Side Effects? – Risks and Considerations of Apples

Eating an apple is unlikely to trigger serious side effects in most people, but some may need to take care.

The sections below list some potential risks or side effects of eating apples:

• Toxins

Apple seeds contain small amounts of amygdalin, a sugar and cyanide compound known as a cyanogenic glycoside. Ingesting small amounts of apple seeds causes no ill effects, but consumption of extremely large doses can cause adverse reactions.

It may take several hours before the poison takes effect, as cyanogenic glycosides must be hydrolyzed before the cyanide ion is released. The United States National Library of Medicine’s Hazardous Substances Data Bank records no cases of amygdalin poisoning from consuming apple seeds.

Apple seeds contain cyanide. Swallowing whole seeds is unlikely to cause harm, but chewing and swallowing many apple seeds could be dangerous.

• Allergies

One form of apple allergy, often found in northern Europe, is called birch-apple syndrome and is found in people who are also allergic to birch pollen. Allergic reactions are triggered by a protein in apples that is similar to birch pollen, and people affected by this protein can also develop allergies to other fruits, nuts, and vegetables.

Reactions, which entail oral allergy syndrome (OAS), generally involve itching and inflammation of the mouth and throat, but in rare cases can also include life-threatening anaphylaxis. This reaction only occurs when raw fruit is consumed—the allergen is neutralized in the cooking process.

The variety of apples, maturity, and storage conditions can change the amount of allergen present in individual fruits. Long storage times can increase the number of proteins that cause the birch-apple syndrome.

In other areas, such as the Mediterranean, some individuals have adverse reactions to apples because of their similarity to peaches. This form of apple allergy also includes OAS, but often has more severe symptoms, such as vomiting, abdominal pain, and urticaria, and can be life-threatening.

Individuals with this form of allergy can also develop reactions to other fruits and nuts. Cooking does not break down the protein causing this particular reaction, so affected individuals cannot eat raw or cooked apples. Freshly harvested, over-ripe fruits tend to have the highest levels of the protein that causes this reaction.

Breeding efforts have yet to produce a hypoallergenic fruit suitable for either of the two forms of apple allergy. Some people may have an allergic reaction after eating apples. Anyone who experiences hives, swelling, or difficulty breathing should seek immediate medical attention. If these symptoms progress to anaphylaxis, it could become life-threatening.

• Teeth

In the past, there was a widespread belief that eating an apple could help remove plaque from the teeth. However, studies have not found strong evidence of this. Brushing the teeth regularly is more likely to have this effect.

In addition, the acidic content of apples may contribute to a buildup of plaque. It is recommended for people to rinse their mouths with water or brush their teeth after eating an apple.

• Choking

Young children and older adults who have difficulty swallowing may be at risk of choking on raw apple pieces. Consuming unsweetened applesauce or other forms of cooked apples may be a better option.

The Takeaway

Apples are a valuable part of any diet. They are rich in vitamins, minerals, and fiber, which can help control hunger and regulate blood sugar. Eaten regularly, preferably with nutrient-rich skin on, apples can supplement any diet with important vitamins and minerals.

There are very few risks to apples, except for allergies and toxins from eating many apple seeds. There are many varieties of apples. They come with different nutrition profiles but are fairly similar in how much sugar, carbohydrates, and protein they contain.

All right, guys, that is it for now for apple fruit. I hope Healthsoothe answered any questions you had concerning apple fruits. 

Feel free to contact us at contact@healthsoothe.com if you have further questions to ask or if there’s anything you want to contribute or correct to this article. And don’t worry, Healthsoothe doesn’t bite. 

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Additional resources and citations

• 1
  Antioxidants and cancer prevention. (2017).
• 2
  Koutsos, A., et al., (2019). Two apples a day lower serum cholesterol and improve cardiometabolic biomarkers in mildly hypercholesterolemic adults: A randomized, controlled, crossover trial. https://academic.oup.com/ajcn/article/111/2/307/5675325
• 3
  U.S. Department of Agriculture and U.S. Department of Health and Human Services. (2020). Dietary Guidelines for Americans 2020–2025 (n.d.).
• 4
  U.S. Department of Agriculture, Agricultural Research Service. (2019). FoodData Central.
• 5
  Dreher, M. L., et al. (2020). A comprehensive critical assessment of increased fruit and vegetable intake on weight loss in women. 
  
  The consumption of fruits and vegetables can reduce the eating rate and provide fewer calories while being satisfying. A 2022 study also found that whole Fuji apples have the potential to lower the cellular lipid level in 3T3-L1 cells, meaning they may have anti-obesity effects.⁵Fabiani, R., et al. (2016). Apple intake and cancer risk: A systematic review and meta-analysis of observational studies [Abstract].