Right from childhood everyone has learnt the saying “An apple a day keeps doctor away”.

Expectant mothers are

given apples in large quantities so as to improve digesting of mother and health of their yet to be born child. It is
believed that a child would have least skin defects if the mother eats apples before the birth of child. Which
vitamins and nutritional components make apple such a magic fruit?

Vitamins in Apples and Their Benefits

Apart from the numerous vitamins, apple has a tremendous repertoire of micro nutrients and minerals. It also has antiviral
properties. It detoxifies the body, reduces headache, inflammation of bladder, tuberculosis, insomnia, worms, gallbladder
stones, skin disorders, bronchial asthma, pyorrhea, constipation. Let us see the various vitamins in apples.

1. Vitamin A

Vitamin A is a powerful antioxidant. It is also responsible for improving vision, lowers blood cholesterol, improves
skin appearance, strengthen bones. The antioxidant properties help infighting major diseases like heart diseases and
cancer. At the same time it fights bacterial, parasitic and viral infections. Vitamin A is also good for eyes as it
improves vision. It is also responsible for reducing cancer apart from lowering blood cholesterol and strengthening
bones.

2. B vitamins

Apples are rich source of vitamin B. It contains most of water soluble forms of vitamin B (vitamin B1, B2, B3, B5
and B9). The individual effects of various vitamins are enumerated below.

 Vitamin B1. Vitamin B1 also identified as thiamin. It increases appetite and growth. It also prevents
beriberi.
 Vitamin B2. Vitamin B2 better known as riboflavin reduces skin lesions. It also helps in increasing or
maintaining weight.
 Vitamin B3. Vitamin B3 also known as niacin is essential for the normal functioning of the gastrointestinal
tract and the nervous system.
 Vitamin B5. Pantothenic acid or vitamin B5, performs an important role in the oxidation of fats,
carbohydrates and some amino acids.
 Vitamin B6. Vitamin B6 increases the red blood cells in that are useful in transporting oxygen our
bodies. It promotes healthy brain function. It increases digestion and metabolism, regulates fluid
balance within the body. It also strengthens the immune system as it acts as antioxidant and is useful
in breaking down proteins, carbohydrates and fats. It is also responsible in reducing mood swings,
increasing poor sex drive, reducing depression, muscles cramps, headaches, etc.
 Vitamin B9. Folic acid or vitamin B9 is essential for cell growth and cell reproduction.

3. Vitamin C

Vitamin C is a powerful antioxidant, and responsible for increasing the status of immune system in the body. It
reduces skin wrinkling and eye diseases & maintains prenatal health. Being an antioxidant it helps in reducing
cancer and heart diseases.

4. Vitamin E
Vitamin E is responsible for maintaining the health of skin and hair. An anti ageing product, it acts as to regulate
vitamin A in the body. Protection of skin cells from UV rays, pollution, is also given by the vitamin E

5. Vitamin K

Quick rejuvenation and enhanced process of healing are the actions given by vitamin K. Whenever body is injured,
the action of vitamin K induces clotting and thereby prevents excessive blood loss from the body. It also helps
keeping the bones sturdy by preventing osteoporosis. An additional antioxidant in the rich repertoire of antioxidants
already present in apples, it gives further help in fighting cancer and heart diseases.

6. Fiber

Apple is a good source soluble and insoluble dietary fiber. As already said in this article, this is useful in reducing
heart diseases and cancer. A small sized apple can supply 20% of daily requirement of our body for dietary fiber.
However, the advantages can only be had if the apples are eaten with the skin intact.

Nutrients Chart of Apples

One medium apple with skin contains 0.47 grams of protein, 95 calories, and 4.4 grams of dietary fiber. It also
contains the following micronutrients:

Vitamin contents
Vitamin A 98 International Units
Vitamin B1 0.031 mg
Vitamin B2 0.047 mg
Vitamin B9 5 microgram
Vitamin B5 0.111 mg
Vitamin B6 0.075 mg
Vitamin C 8.4 mg
Vitamin E 0.33 mg
Vitamin K 4 microgram
Mineral contents
Potassium 195 mg
Phosphorus 20 mg
Calcium 11 mg
Magnesium 9 mg
Iron 0.22 mg
Manganese 0.064 mg
Zinc 0.07 mg
Copper 0.049 mg
Sodium 2 mg