Health Benefits 101: APPLE

Ever since I was young, I would often hear the words “An apple away keeps the doctor away”. So my mom would always buy me apple whenever I’m sick and could tell there’s a huge difference. Growing up I’m really used to eating apple with or without sickness – I would enjoy its sweetness and juice.

They are probably one of the most popular fruits – and that I believe is because of many good reasons. I made a research and was deeply amazed by its many incredible qualities. Apples are not just crunchy, sweet and satisfying, as they are packed with bunch of nutrients that can protect you from diseases.

Did You Know?

Apples (Malus domestica) are pomaceous fruits produced by apple tree that belongs to the Rosaceae family. Studies show apples have powerful health benefits, particularly when it comes to fighting chronic diseases that kill millions of people each year.

Health Benefits of Apples


University of California-Davis researchers found that apples and apple juice may help slow the oxidation process that is involved in the buildup of plaque that leads to heart disease. They’re high in soluble fiber, which helps lower cholesterol. They also have polyphenols, which are linked to lower blood pressure and stroke risk.


Apple juice may help preserve acetylcholine, a neurotransmitter that can decline with age. Low levels of acetylcholine are linked to Alzheimer’s disease. Apples increase the amount of acetylcholine in the brain, which is linked to improving concentration, problem-solving, and memory.


Both the high water content and fiber in apples increase satiety, thereby reducing appetite and overeating. One medium apple can help fill you up for under 100 calories – so it’s no surprise that apples can help with weight loss.


Apples are packed with pectin, a soluble fiber that reduces cholesterol. Pectin prevents cholesterol from building up in the lining of blood vessel walls, thus reducing the risk of atherosclerosis and heart disease.


Compounds like kaempferol, quercetin, and myricetin present in apple have been linked to reducing inflammatory conditions, such as arthritis and gout. Hence, the antioxidant and anti-inflammatory compounds in apples may promote bone health.


The polyphenols in apples have been directly linked to reducing the uptake of carbohydrates by the body. Eating apples is linked to a lower risk of type 2 diabetes. This is possibly due to their polyphenol antioxidant content.


Apples are extremely rich in important antioxidants, flavanoids, and dietary fiber. The phytonutrients and antioxidants in apples may help reduce the risk of developing hypertension, diabetes, and heart disease. A medium apple equals 1.5 cups of fruit — which is 3/4 of the 2-cup daily recommendation for fruit. For the greatest benefits, eat the whole fruit — both skin and flesh. In addition with the many benefits of this amazing fruit, below is a photo of the nutritional facts of apple.

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