Are you a fan of green apples? Besides being deliciously refreshing, this vibrant fruit offers many health benefits that may surprise you. Green apples have earned their reputation as a nutritional powerhouse, from supporting digestive health to boosting immunity.
This article looks at the 15 health benefits these little green wonders offer. So, if you are curious about their potential green apple benefits for health, let’s explore how incorporating green apples into your diet can be a wise and delicious choice.
What is a green apple?
Green apple is a popular fruit known for its tantalizing tartness. It belongs to the Malus domestica species and is a variety of apples harvested before it entirely ripens, hence the vibrant green color. These apples are smaller in size compared to other apple varieties. However, don’t let their appearance fool you; they pack a flavorful punch.
With a crunchy texture, biting into a green apple is a refreshing experience many enjoy. These fruits are widely cultivated in orchards worldwide and are readily available in grocery stores year-round. Green apples have become a versatile ingredient in various culinary delights, from being used in salads and desserts to being juiced for a zesty beverage. Besides their culinary appeal, green apples also boast an impressive nutritional profile, making them a health-conscious choice. [1]
Nutritional value of a green apple
Here’s the nutritional value of one medium green apple: [1]
| Name | Amount |
| Calories | 95 kcal |
| Cholesterol | O milligrams |
| Sodium | 2 milligrams |
| Carbohydrates | 25 grams |
| Dietary fiber | 4 grams |
| Sugar | 19 grams |
| Protein | 1 gram |
Properties of green apple
- Might exhibit antipyretic properties, potentially lowering high body temperatures during fever.
- May showcase antimicrobial effects, acting against various microorganisms.
- Could contribute to reducing inflammation, potentially offering anti-inflammatory benefits.
- Likely holds antioxidant potential, offering protection against oxidative stress. [5]
15 green apple benefits for health
Green apples are delicious and packed with many health benefits that contribute to your wellbeing. Let’s explore 15 green apple health benefits and understand why incorporating them into your diet can be an intelligent choice.
1. Cure digestive disorders
Green apples are rich in dietary fiber, which aids in promoting healthy digestion and preventing common digestive issues like constipation. [1]
2. Effective in lowering cholesterol
The soluble fiber present in green apples can help lower LDL cholesterol levels, reducing the risk of heart disease. [1]
3. Lowers blood pressure
Potassium, a vital mineral found in green apples, is crucial in maintaining healthy blood pressure levels. [1]
4. Stabilizes blood sugar levels
With their low glycemic index and high fiber content, green apples can help regulate blood sugar levels. They are a suitable option for those managing diabetes. [1]
5. Improves appetite
The natural compounds and organic acids in green apples can stimulate the secretion of digestive juices, thus boosting appetite. [1]
6. Contains dietary fiber
Besides promoting digestive health, dietary fiber in green apples also aids in weight management by keeping you full and satisfied. [1]
7. Contains vitamin A
This essential vitamin supports healthy vision, skin, and immune function, contributing to wellbeing. [1]
8. Contains vitamin C
As a potent antioxidant, vitamin C in green apples helps protect your body from free radical damage and boosts your immune system. [1]
9. Helps raise blood oxygen levels
Adequate iron intake through green apples can help your body carry oxygen in the blood, promoting better energy levels. [1]
10. Low in fat and calorie content
For those looking to get an ideal weight or reduce fat intake, green apples are an excellent choice as they are naturally low in fat. [1] The low calorie count of green apple can also help in weight management. Average calories in one green apple are about 95. Substituting a meal with a bowl of freshly sliced green apples can give you significant weight loss benefits.
11. May help prevent skin cancer
The high levels of antioxidants in green apples can safeguard your skin and reduce the risk of skin cancer. [1]
12. Rich in antioxidants
These antioxidants combat oxidative stress, which is linked to various chronic diseases and aging. Green apples are an ally in promoting long-term health. [1]
13. Helps manage asthma
The anti-inflammatory properties of green apples may help reduce inflammation in the airways, potentially benefiting individuals with asthma. [1]
14. Helps manage diabetes
Green apples for diabetes can help reduce the risk of developing diabetes, thanks to their blood sugar-regulating properties. [1]
15. A natural detoxifier
Green apples’ abundance of fiber and antioxidants supports the body’s natural detoxification processes. It keeps your liver, kidney, and digestive system free from toxins. [1]
How to consume green apples?
Incorporating green apples into your diet is an easy and delicious way to enjoy their health benefits. Here are some simple ways to consume green apples:
1. Fresh and raw
The most straightforward method is to enjoy green apples in their natural state. Wash them thoroughly, cut them into slices or bite-sized pieces, and savor the tangy flavor.
2. Green apple salad
Add a refreshing twist to your salads by tossing some diced green apples. Their crunchy texture and zesty taste complement salad ingredients like leafy greens, nuts, and cheese.
3. Smoothies and juices
Blend green apples with other fruits and vegetables to create delightful smoothies or juices. Combining them with spinach, kale, or cucumber can produce a nutrient-packed beverage. Do not add sugar to your green apple juice if you wish to experience the real green apple juice benefits.
4. Baked treats
Add green apples to your baking endeavors. You can use them in pies, muffins, cakes, and even pancakes to add natural sweetness.
5. Green apple sauce
Simmer peeled and chopped green apples with a touch of water, cinnamon, and a sweetener of your choice to create a wholesome apple sauce.
6. Green apple salsa
Dice green apples and mix them with onions, cilantro, lime juice, and a hint of jalapeno for a tangy salsa that pairs well with grilled items.
7. Green apple chutney
Cook chopped green apples with ginger, garlic, and spices to make a delightful chutney that can accompany various dishes.
Green apple uses
- Reduces risk of cancer: Several studies link apple consumption to reduced cancer risk, especially for lung cancer.
- Reduces cardiovascular disease risk: Studies demonstrate a decrease in cardiovascular disease risk with apple consumption as well as a reduced thrombotic stroke risk compared to other flavonoid sources. It also shows a lower risk of coronary heart disease death associated with apple catechins.
- Helps with asthma and pulmonary health: Apples exhibit a potential link to improved asthma outcomes and pulmonary health. Studies revealed a decreased risk and severity of asthma with higher apple intake, and a positive correlation between apple consumption and better lung function.
- Lowers risk of diabetes: Apple consumption might also lower the risk of type II diabetes. Individuals show reduced diabetes risk with higher apple intake, primarily attributed to quercetin content.
- Manage body weight: Studies also highlight weight loss in women consuming apples and pears compared to oat cookies, indicating benefits for managing body weight. [2]
- Helps reduce facial pores: The levels of condensed tannins found in unripe green apples are notably higher, about 10 times more than in ripe apples. These tannins possess potent antioxidant properties and exhibit astringency and helps reduce facial pores and sebum secretion. [3]
Green apple and Ayurveda?
Green apples have a long history in traditional medicine systems, including Ayurveda, where they are highly regarded for their therapeutic benefits. Ayurveda considers green apples cool, making them suitable for balancing excess heat or Pitta in the body.
According to Ayurvedic principles, green apples can enhance digestion and improve the function of Agni, the digestive fire. Their high fiber content helps ease bowel movements and reduce digestive disturbances. They are beneficial for individuals experiencing constipation or other digestive disorders.
The astringent taste of green apples can have a toning effect on the digestive system. It is beneficial for individuals with loose stools or mild diarrhea. Moreover, green apples’ sweet and slightly sour taste can be nourishing and refreshing. It will stimulate the taste buds and enhance the dining experience.
Side effects of excess consumption
Side effects of green apples are mainly seen on dental health. Read on:
- Green apples can impact dental health due to their acidic nature, leading to demineralization of tooth surfaces.
- Excessive consumption may contribute to dental erosion, a chemical process causing mineral loss from teeth. [4]
Whether green apples are safe for pregnant women or breastfeeding moms are not known through any research. Women who are carrying or those who are breastfeeding mothers must talk to their doctors before taking green apples.
Interactions with other foods or drugs
According to various studies, apple juice can interact with warfarin. Overconsumption of green apple juice might elevate the blood-thinning effects, all of which can have serious implications. [6]
Where to buy green apples and pricing
You can buy green apples from local markets, shopping malls
You can also opt for online stores like BigBasket, Apna Sabji, Blinkit, Fresh Square, Shimlafarms, Freshmaha bazaar, IndiaMART
The average price of 1 Kg green apples in India is around Rs 300/-
FAQs
1. What are green apple benefits for skin?
Green apples come with antioxidants and vitamin C, which can help protect the damage to skin and promote a youthful complexion. The astringent properties of green apples may also help tone and tighten the skin to reduce the appearance of pores.
2. What are the benefits of eating green apples?
Green apples can aid digestion, as they are rich in dietary fiber. They also help control blood sugar levels and lower cholesterol. Additionally, the vitamins and antioxidants in green apples contribute to immune support and improved skin health.
3. What are green apple juice benefits?
Green apple juice provides a concentrated dose of vitamins and antioxidants that support overall health. It can improve immunity and help with digestion. However, consuming it in moderation is essential, as juicing removes some of the beneficial fiber found in whole apples.
4. What are the green apple vs. red apple benefits?
Both green and red apples offer similar health benefits, but there are some slight differences. Green apples tend to have a slightly higher fiber content, making them more effective in aiding digestion. On the other hand, red apples may contain more antioxidants and vitamin A. Ultimately, deciding between the two comes down to personal preference and nutritional needs.
Conclusion
The humble green apple is a remarkable fruit with many health benefits that can enhance your wellbeing. From aiding digestion, stabilizing blood sugar levels, bolstering immunity, and promoting healthy skin, green apples have rightfully earned their reputation as a nutritional powerhouse.
So, next time you reach for a snack, consider adding green apples to your grocery list and reap the rewards of this refreshing fruit. Green apples offer a delightful blend of nutrition and flavor, making them a remarkable addition to a health-conscious diet.
Disclaimer
The information provided here does not mean to replace professional advice or treatment.
References
- TEN[5+5] COMMANDMENTS OF G-R-E-E-N 5 A-P-P-L-E 5 IN HEALTH KEEP FIT. 05 November 2020
- Apple phytochemicals and their health benefits
- 5-α Reductase inhibitory effect and astringent activity of green apple rind extract on human keratinocytes and fibroblast cells
- Dental erosion caused by Granny Smith apples: An evidence-based case report and 1-year follow-up
- A Contrastive Phytopharmacological Analysis of Gala and Fuji Apple
- Interaction between Warfarin and Apple Juice
