Apples, of any variety, can give you immense health benefits. And the green apple, with its balanced nutrition, is the perfect inclusion in your diet, be it for general health or for weight loss. It truly helps you keep the proverbial doctor away!
We give you here the nutritional values and the exact benefits green apples can give you to improve the quality of your life.
How Nutritious Is The Green Apple?
Green apples have all the nutrients perfect for maintaining a balanced daily diet:1
- Zero sugar content, ensuring you don’t bungle up your carefully charted diet plan
- A good amount of fiber, contributing to most of the benefits listed below
- High water content that easily hydrates your body
- Low levels of calories and carbs, making it your ideal weight-loss partner
- Moderate levels of most vitamins with a good amount of vitamins A and C (ascorbic acid)
- Zero fatty acids and cholesterol, taking care of your heart
- Multiple minerals such as magnesium, calcium, phosphorous, potassium, and iron
- A good amount of antioxidants and phytochemicals2 3
How Does The Green Apple Benefit You?
1. Helps In Weight Loss
Not able to stop bingeing on foods but still want to lose weight? Curb your appetite with green apples, as they make you feel full faster. The fiber in the apples takes a lot of space in your tummy and takes time to be digested.4
The high water content makes you feel full, the low calorie count helps maintain your diet, the polyphenols regulate weight gain (especially in those with a high body mass index), and the improved digestion and immunity also contribute.5 6
Some might say that the red apple is much preferable, with its sweet and strong flavor. But the sour-sweet taste of the granny smith apple is healthier for you. According to a scientist at the Tufts University, the calorie and carbohydrate content is lower in the green apple (by about 10%). This makes a huge difference if you’re trying to lose weight or maintain a steady one.7
2. Reduces The Risk Of Cancer
Although this might not be an all-out cure, apples can contribute majorly toward lowering the cancerous cell growth, according to multiple studies.
The phytochemicals and flavonoids, both present in green apples, effectively reduce the growth of breast cancer cells, specifically.8 The apple peel and its high antioxidant content successfully helps reduce cancer growth.9 And it has also been found inhibiting liver and colon cancer cell growth.10 11
3. Detoxifies The Liver
Worried about all the toxins and food additives you get for free with the processed and junk foods? Green apples can help detox the liver by removing harmful toxins. These apples contain antioxidants and fibers that increase bile production, which is responsible for expelling the toxins before they reach the liver.
The apples also contain ursolic acid, which helps reduce the risk of liver disease, as observed in a study. The study conducted on obese mice noticed that those fed with ursolic acid did not suffer from fatty liver disease, unlike the others.12 So don’t go peeling the apple as it is just as important as the flesh of the fruit!
4. Strengthens The Bones
As you age, your bones begin to lose their strength and it gets difficult to recover from fractures. If eating apples can prevent this, why not just do so?
The vitamin C in the green apple helps in the production of collagen, which is important for bone health.13
When the apple helps prevent liver disease, it also indirectly reduces the chances of osteoporosis as studies have found evidence connecting the two conditions. This also means you are less likely to fracture any of the bones.14
5. Improves Digestion
Our lifestyle has evolved such that it includes mostly unhealthy (but tasty, we know!) foods and as little fruits and veggies, most of the time. This means, the body needs to work overtime and be really strong to digest the toxins. Our dear granny smith can help you do just this, all thanks to the fibers.
The fiber content eliminates most of the metals and unwanted food additives we take. It retains water and thus helps relieve constipation.15 And the dietary fibers help regulate the bowel movement, preventing diarrhea.16
6. Strengthens The Immune System
Constantly succumbing to allergies, food infections, and what not? The culprit is likely your weakened immune system, which you can strengthen by pampering yourself with green apples.
Studies have shown that antioxidants can reverse the immune deficiencies that come with age.17 And these, along with the vitamins and minerals in the green apple, boost your immunity to fight any allergies or infections.
7. Helps Reduce Asthma
Those of you suffering from asthma know the pain of having to carry around the inhalers. Would it be too much of a bother to carry around and eat an apple or 2 as well?
A study by the American Journal of Respiratory and Critical Care Medicine in 2001 showed that people who ate about 2 apples a day had a reduced risk of asthma. And the antioxidants in green apples have an anti-inflammatory effect, which is what helps here.
Also, making a habit of eating apples has been seen to lower asthma risk in pregnant women for about 5 years post-delivery.18
8. Improves Vision
A regular green apple in your diet can also help improve your eyesight. The vitamin C, antioxidants, and phytonutrients help fight the free radicals in the retina, protect the lens, and heal wounds in the cornea faster.19
And another reason to not ignore the peel! Its vitamin A content strengthens the outer layer of the eye, which forms a barrier against bacteria and viruses, the possibility of eye infections thus reduced.20
Both these vitamins also help reduce night blindness and improve deteriorating eyesight.
9. Regulates Cholesterol
All that bad cholesterol we intake and our body produces takes a huge toll on the body. Green apples, whether eaten raw or juiced, prevent the release of cholesterol in our arteries using phytonutrients and also reduce the negative effects of the cholesterol. And yet again, the fiber helps you as it lowers your cholesterol levels by balancing the blood sugar level.
It can also help menopausal women, who are susceptible to increased bad cholesterol, as the antioxidants and pectin in the green apple help reduce inflammation and cholesterol in these women, according to a study by Florida State University. And this lowered cholesterol, in turn, helps fight cardiac diseases.21
10. Invigorates The Skin
Green apples help to improve your health not just internally but externally as well. Green apples will give you a nourished, glowing, and youthful skin, no matter how much age has taken a toll on your skin.22 It hydrates your skin, also improving the texture.23
Not able to get rid of the dark circles no matter how much sleep you get or you try not to worry? The vitamin C in these apples speeds up cell regeneration, which helps reduce dark circles, make your skin healthy, and improve the texture as well.24
The benefits are not just with the wrinkles and tired eyes but also with skin diseases, as the antioxidants, vitamins, minerals, and all other nutrients put together provide a strong barrier.25
11. Improves Hair Quality
Dandruff is mostly caused by dry skin. Applying a green apple paste or using a shampoo with green apple can help moisturize this skin and thus reduce dandruff.26
The vitamin C in the apples will help you fight dry, unhealthy hair that comes with vitamin C deficiency.27
How To Eat Green Apples
You can eat these apples raw, juice them, or use them as part of a salad or any other food item, but remember to not leave out the peel, ever.28 29
If you plan to go for a smoothie or detox drink, here are a few examples of things that complement green apples very well:
Use any of these ingredients as per your taste and requirement.
When To Eat Green Apples
Eat On An Empty Stomach
Eating apples first thing in the morning, on an empty stomach, helps produce healthy cells and thus fight chronic conditions. This is because the antioxidants fight the free radicals in the body and the fruit hydrates your body adequately.
Try 3 Apples A Day
In his book “The 3-Apple-a-Day Plan,” Tammi Flynn suggested that eating an apple before each meal could help you eat less as the fiber in the apple curbs your appetite.30
A study on the effect of consuming fruits on energy intake also agreed with Tammi Flynn’s findings, with an apple before meals satiating people early.31
Check With Your Body
The opinions and studies are many. But we’d suggest you to decide the quantity based on what your body can take, as every individual can react differently and want different end results.
- If you’re on a weight-loss regime, count the calories and decide on the number.
- Check what effect the apples have specifically on your body before making them a consistent part of your daily diet, so that you avoid any allergic reactions.
References [ + ]
|1.||↑||Agricultural Research Service. United States Department of Agriculture.|
|2, 11, 29.||↑||Eberhardt, Marian V., Chang Yong Lee, and Rui Hai Liu. “Nutrition: Antioxidant activity of fresh apples.” Nature 405, no. 6789 (2000): 903-904.|
|3.||↑||Boyer, Jeanelle, and Rui Hai Liu. “Apple phytochemicals and their health benefits.” Nutrition journal 3, no. 1 (2004): 5.|
|4.||↑||Weight, Losing. “A satiety index of common foods.” European journal of clinical nutrition 49, no. 9 (1995): 675-690.|
|5.||↑||de Oliveira, Maria Conceição, Rosely Sichieri, and Renzo Venturim Mozzer. “A low-energy-dense diet adding fruit reduces weight and energy intake in women.” Appetite 51, no. 2 (2008): 291-295.|
|6.||↑||Nagasako-Akazome, Yoko, Tomomasa Kanda, Yasuyuki Ohtake, Hiroyuki Shimasaki, and Tetsuyuki Kobayashi. “Apple polyphenols influence cholesterol metabolism in healthy subjects with relatively high body mass index.” Journal of oleo science 56, no. 8 (2007): 417-428.|
|7.||↑||Are green apples different in nutrition from red apples?. Tufts University.|
|8.||↑||Yang, Jun, and Rui Hai Liu. “Synergistic effect of apple extracts and quercetin 3-β-D-glucoside combination on antiproliferative activity in MCF-7 human breast cancer cells in vitro.” Journal of agricultural and food chemistry 57, no. 18 (2009): 8581-8586.|
|9.||↑||Reagan-Shaw, Shannon, David Eggert, Hasan Mukhtar, and Nihal Ahmad. “Antiproliferative effects of apple peel extract against cancer cells.” Nutrition and cancer 62, no. 4 (2010): 517-524.|
|10, 28.||↑||Wolfe, Kelly, Xianzhong Wu, and Rui Hai Liu. “Antioxidant activity of apple peels.” Journal of agricultural and food chemistry 51, no. 3 (2003): 609-614.|
|12.||↑||Kunkel, Steven D., Christopher J. Elmore, Kale S. Bongers, Scott M. Ebert, Daniel K. Fox, Michael C. Dyle, Steven A. Bullard, and Christopher M. Adams. “Ursolic acid increases skeletal muscle and brown fat and decreases diet-induced obesity, glucose intolerance and fatty liver disease.” PloS one 7, no. 6 (2012): e39332.|
|13.||↑||Hall, S. L., and G. A. Greendale. “The relation of dietary vitamin C intake to bone mineral density: results from the PEPI study.” Calcified tissue international 63, no. 3 (1998): 183-189.|
|14.||↑||Nakchbandi, Inaam A. “Osteoporosis and fractures in liver disease: relevance, pathogenesis and therapeutic implications.” World J Gastroenterol 20, no. 28 (2014): 9427-9438.|
|15.||↑||Hillemeier, Craig. “An overview of the effects of dietary fiber on gastrointestinal transit.” Pediatrics 96, no. 5 (1995): 997-999.|
|16.||↑||Nakao, Makoto, Yozo Ogura, Syousuke Satake, Izumi Ito, Akihisa Iguchi, Kenji Takagi, and Toshitaka Nabeshima. “Usefulness of soluble dietary fiber for the treatment of diarrhea during enteral nutrition in elderly patients.” Nutrition 18, no. 1 (2002): 35-39.|
|17.||↑||Acid, Ascorbic. “The effect of ascorbic acid supplementation on some parameters of the human immunological defence system.” (1977).|
|18.||↑||Patel, Bipen D., Ailsa A. Welch, Sheila A. Bingham, Robert N. Luben, Nicholas E. Day, Kay-Tee Khaw, David A. Lomas, and Nicholas J. Wareham. “Dietary antioxidants and asthma in adults.” Thorax 61, no. 5 (2006): 388-393.|
|19.||↑||Semba, Richard D. “Vitamin C and Eye Health.” Handbook of Nutrition and Ophthalmology (2007): 371-390.|
|20.||↑||Rando, Robert R. “The chemistry of vitamin A and vision.” Angewandte Chemie International Edition in English 29, no. 5 (1990): 461-480.|
|21.||↑||Chai, Sheau C., Shirin Hooshmand, Raz L. Saadat, Mark E. Payton, Kenneth Brummel-Smith, and Bahram H. Arjmandi. “Daily apple versus dried plum: impact on cardiovascular disease risk factors in postmenopausal women.” Journal of the Academy of Nutrition and Dietetics 112, no. 8 (2012): 1158-1168.|
|22.||↑||Baxter, Richard A. “Anti‐aging properties of resveratrol: review and report of a potent new antioxidant skin care formulation.” Journal of cosmetic dermatology 7, no. 1 (2008): 2-7.|
|23, 26.||↑||van der Sluis, Addie A., Matthijs Dekker, Anton de Jager, and Wim MF Jongen. “Activity and concentration of polyphenolic antioxidants in apple: effect of cultivar, harvest year, and storage conditions.” Journal of Agricultural and Food Chemistry 49, no. 8 (2001): 3606-3613.|
|24.||↑||Ohshima, Hiroshi, Koji Mizukoshi, Midori Oyobikawa, Katsuo Matsumoto, Hirotsugu Takiwaki, Hiromi Kanto, and Masatoshi Itoh. “Effects of vitamin C on dark circles of the lower eyelids: quantitative evaluation using image analysis and echogram.” Skin Research and Technology 15, no. 2 (2009): 214-217.|
|25.||↑||Nichols, Joi A., and Santosh K. Katiyar. “Skin photoprotection by natural polyphenols: anti-inflammatory, antioxidant and DNA repair mechanisms.” Archives of dermatological research 302, no. 2 (2010): 71-83.|
|27.||↑||Sung, Young Kwan, Sun Young Hwang, So Young Cha, Soon Re Kim, Sang Yoon Park, Moon Kyu Kim, and Jung Chul Kim. “The hair growth promoting effect of ascorbic acid 2-phosphate, a long-acting Vitamin C derivative.” Journal of dermatological science 41, no. 2 (2006): 150-152.|
|30.||↑||Flynn, Tammi. The 3 Apple a Day GI Diet: The Amazing Superfood for Fast-track Weight Loss. HarperCollins UK, 2013.|
|31.||↑||Flood-Obbagy, Julie E., and Barbara J. Rolls. “The effect of fruit in different forms on energy intake and satiety at a meal.” Appetite 52, no. 2 (2009): 416-422.|