Benefits of adding apples to our daily diet

Apples are a very tasty fruit as well as cheap. Believe it or not, it is one of the healthiest options that we can choose for our day to day. We are going to check throughout this text the main properties of this fruit, as well as its nutritional values and the maximum daily amount, without forgetting the contraindications of apples.

Apples are a fruit that tends to fit well at any age, in addition, it can be used as a dessert or as an ingredient in a main dish. This fruit is very versatile, and good proof of this is all the information that we will see below.

Nutritional values of apples

The nutritional table of this fruit is quite complete, since it is one of the best and healthiest options that we can choose to take in our day to day. Nutritional values are calculated in standard amounts such as 100 grams or 100 ml or per serving, and there it depends on each product.

For starters, 100 grams of apples have 52 kilocalories, which is about 3% of the total caloric intake of an average adult. In addition to other values such as 13.8 grams of carbohydrates, 10.39 mg of sugar, 2.4 grams of fiber, 0 grams of protein, more than 85% of the fruit is water and no cholesterol or fat.

Likewise, apples also have other nutritional values such as vitamins and minerals, among which we highlight 6 mg of calcium, 107 mg of potassium, 5 mg of magnesium, 11 mg of phosphorus, 1 mg of sodium and 3 mg of fluoride. On the other hand, the vitamins are the following: vitamin A 54 IU, vitamin C 4.6 mg, vitamin K 2.2 mg and vitamin B9 3 mg.

How to eat apples and maximum daily amount

Many believe that, because eating fruit and vegetables is healthy, there is no limit, but they are very wrong. The limits, that is, the maximum daily amount, is stipulated for guidance based on the nutrients in those foods, since we have to add what apples provide us, for example, with the rest of calories, fiber, sugars , fats, etc. that we are going to ingest on average throughout the day.

We can not go over, but … we will notice the excesses in a very unpleasant way. At the end of the article we are going to dedicate a complete section to contraindications, and there we will explain why more than 2 apples a day per adult are not allowed.

Some ideas to introduce them into our daily diet, apart from chopping it up and eating it with our hands or with a fork are: apple pie, apple roses with puff pastry, chicken with apple, jam and apple compote, roasted apple or with caramel and chocolate, apple and cinnamon dumplings, apple crepes with cream or vanilla ice cream, etc.

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Main benefits of eating apples

This cheap and tasty fruit has a number of properties that few people know about. In fact, there are those who eat fruits and vegetables out of inertia, they are stopping to see how good it is for our body, as well as the adverse effects.

Lowers blood sugar

The first thing we must say is that, if we think we have problems with sugar, it is best to see a doctor and perform the relevant tests. In the case of being a diabetic person, the consumption of any food should be previously consulted with a specialist. The most normal thing is that they give us a list of foods that we can eat, or a list of those that are prohibited.

It should be said that apples have properties that help reduce blood sugar and stabilize glucose levels. This is thanks to the high levels of fiber that an apple contains, remember that for every 100 grams of products we obtain almost 3 grams of soluble fiber.

Acts against constipation

Eating an apple a day helps us regulate transit, precisely thanks to the amount of fiber provided by a single apple, and if we eat two, then better. Here’s a trick, the vast majority of that soluble fiber is in the apple skin , so if we eat it peeled, what it does is slow down intestinal transit, that’s why you always have to eat apples with their skin on.

Another trick of apples is that, that rusty color that sometimes gives us so much grime and that we always cut, because we are doing it wrong. Those darkened areas contain tannins and are anti-inflammatory and act directly on diarrhea, which is why apples are more useful than many believed.


Apples are good for the heart apart from memory, for burning fat, and so on. In the case of women, there are several studies that show that this fruit contains long-term cardioprotectors if an apple is consumed a day, especially in the case of women who are starting menopause, that is, they are premenopausal.

Apples are considered heart-healthy because they radically reduce bad cholesterol , which is the one that leads us to suffer cardiovascular accidents, atherosclerosis, chest pain, stroke, etc.

Fight insomnia

It is not that it has properties that indicate sleep, but that the apple has high levels of phosphorus and that helps us to fall asleep because it has a very optimal relaxing effect, hence, essential oil is used in massage and aromatherapy sessions. Apple.

The relaxing properties of apples are confirmed by the Spanish Aromatherapy Association. So much so, that the simple act of smelling an apple already relaxes us and helps us calm down . And to make matters worse with this topic, there are related studies that conclude that the aroma of apples is related to self-confidence.

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Adverse effects of eating apples

As long as we do not exceed 2 blocks a day, and we do not have symptoms of an allergic person, we can continue normally. However, if we overdo it we can suffer weakness in the tooth enamel (if we already have it weak), if we have diarrhea we cannot eat more than a single apple, if we are overweight the apple is not recommended, if we have diabetes You have to eat apples in moderation and avoid eating apples without first having them fruited under the tap.

It should also be said that, if we are on a diet, the consumption of this fruit can produce the opposite effect due to the large amount of carbohydrates.

Excess vitamins at the end of the day can cause symptoms such as diarrhea, stomach pain, dizziness, irritability, dry skin, chapped lips, digestive problems, vomiting, etc. And all for having exceeded the quantities, since we have to add what an apple gives us and everything we have eaten throughout the day.

Another contraindication of the apple is that we can die , but don’t worry, for this we would have to eat enough apple seeds, since they contain cyanide . Better not joke with this, or do the test.