• Author :
  • TATA AIG Team
  • Published on :
  • 03/08/2023

Apples are great for everyone. Unless you have major health concerns where the consumption of certain foods is restricted by your doctor, you can eat about one or two apples daily. While apples can be eaten just as they are, they are also used to make delicious pies and sweets. However, this reduces the nutritional value of the fruit. Moreover, when you prepare delicacies from apples, you tend to add sugar, sweeteners, and other ingredients that add to the calorific value of the fruit.

By virtue of being a fruit, the apple calorie count is low and consuming the fruit helps you and your health in various ways. Right from weight loss to getting your daily dose of minerals, apples have numerous benefits. However, it is essential to note that apples should mostly be eaten in their raw and original form, even though you may choose to add them to other dishes or cook them at times.

Apple Fruit Calories and Nutrition

This is the nutritional content of one medium-sized unpeeled and raw apple:

Calories 52
Fat 0.2 grams
Protein 0.3 grams
Water 0.86
Fibre 2.4 grams
Sugar 10.4 grams
Carbohydrates 13.8 grams

Five Health Benefits of Apples

Most people are more than happy eating a tasty fruit that can help them stay healthy. Therefore, here are some of the important benefits of consuming an apple with its low-calorie count:

Can Help in Weight Loss

Eating an apple a day can lead to healthy weight loss, provided you are also following an exercise regime and eating other healthy foods. The high dietary fibre and low calories in an apple can keep you satiated for hours, curb hunger pangs and stop you from reaching out for a bag of chips.

May Prevent Different Cancers

The anti-oxidants in apples may have the capacity to limit the growth of cancer cells. However, such studies are still in their infancy, and there is still no known way to prevent cancer. However, a healthy diet that includes apples can considerably reduce the risk of many diseases.

Aids in Digestion and Constipation

The soluble and insoluble fibres in apples are great for slowing down your digestion. The soluble fibre and the low calories in an apple also down glucose digestion and lead to your blood sugar being controlled. The insoluble fibre helps the movement of food through the digestive system and curbs constipation.

May Lower Blood Pressure and Cholesterol

According to research, the soluble fibre in the apples may help prevent cholesterol from building up in the lining of your blood vessels. This lowers the chances of restricted blood flow. Moderately fibre-rich diets that include apples have also been linked to a lower risk of cardiovascular diseases.

Build a Healthy Immune System

Yet again, it is the soluble fibres in the apple that come to your rescue when you are strengthening your immune system. Since apples also contain adequate Vitamin C and this vitamin is known to boost immunity, apples can build your immunity against small and minor diseases.

Four Ways to Benefit from the Apple Fruit Calories

If you feel hungry at any time of the day, all you can do is reach out for an apple. However, eating an apple in its natural form may sometimes become quite monotonous. To switch up the taste of apples, here are three ways you can eat an apple apart from just biting into the fruit:

With Oats

Add slices of an apple to your warm or cold bowl of milk and oats or muesli during breakfast. It is always advisable to add some fruit to your breakfast so that you get the much-needed nutrients with the very first meal of the day. And so, a pared apple in your breakfast bowl can be a great game-changer if you are bored with the regular way of eating apples.

With Smoothies

Healthy smoothies are all about using fruits and vegetables to flavour the dish and cut down on the sugar content. If you are big on fruit-based smoothies, chopped or sliced apples can add some freshness and crunch to your smoothie bowl without the need for artificial sweeteners. The sweetness from apples also complements the slight tartness of yoghurt-based smoothies.

With Salad

Yes, salads are also a great way to add apples to your diet. Salads are not just about chopped fruits or green leafy vegetables; different flavours and textures in a salad can make it much more interesting, and what better than a finely chopped apple to elevate the freshness of the leafy vegetables? Sweet apples can also ensure that you only use limited salt and dressing for your salad.

As a Sauce

Making applesauce can be really simple, and this dish can act as a great and tasty substitute for jams and syrups. Simply allow some peeled apples to stew in the slow cooker and then enjoy the sauce over a variety of dishes like pancakes, toast or even as a light frozen snack in place of ice-creams that are packed with sugars and artificial colours and preservatives.

There are different ways to eat apples and ultimately protect yourself against different potential diseases with strong immunity. While an apple a day keeps the doctor away, there can certainly be times when one might need to see a doctor. And since the human body is susceptible to diseases, it is always advised to have a health insurance plan, you can add yet another layer of protection. In the event of medical emergencies, it is this health insurance plan that will help you secure yourself, your family and your finances in different ways.

Moreover, if you purchase Tata AIG medical insurance, you not only enjoy benefits such as a smooth online process and customisation of your policy but can also claim health insurance tax benefits on your health insurance.


The many health benefits of apples are only effective if you eat apples daily. You can safely include in your diet whether you are trying to lose weight, gain weight or just live a healthy life in general.

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