Green Apple – Nutritional Value, Benefits and Uses

Introduction

Green apples, often overshadowed by their sweeter red counterparts, are just as healthy—and come with their unique benefits. Known for their slightly tart and tangy flavor, green apples are packed with fiber, essential vitamins, and minerals that support overall health. They’re rich in powerful antioxidants like quercetin, catechin, and chlorogenic acid, which help protect your body from oxidative stress.

Scientifically known as Malus domestica, green apples originate from Central Asia, including regions like Kazakhstan and Tajikistan. In India, they thrive in the cooler climates of Himachal Pradesh and Jammu & Kashmir.

These crunchy fruits are great for your liver and gallbladder, and they may help manage conditions such as diabetes, obesity, ulcers, haemorrhoids, diarrhoea, and even anaemia. Ready to crunch into the benefits of green apples? 

Let’s dive into their nutrition, health advantages, possible side effects, and more.

What is Green Apple?

A green apple is a crisp, tart variety of apple known for its bright green skin and refreshing flavor. Rich in fiber, vitamin C, and antioxidants, it promotes digestion, boosts immunity, and supports overall health. Popular as a snack, in salads, or desserts, green apples are a versatile and nutritious addition to a balanced diet.

Nutritional Value of Green Apple per 100 gm

Green apples are packed with fiber, calcium, magnesium, potassium, and essential vitamins like thiamine (B1), niacin (B3), pyridoxine (B6), and folate (B9). These nutrients contribute to benefits for skin, weight loss, bone health, diabetes management, and pregnancy support.

Properties of Green Apple

Here are the medicinal properties of Green Apples:

• Anti-cancer effects: Many health risks are reduced by apple consumption. Numerous studies, in particular, have shown apple consumption to be linked to a reduced cancer risk, especially lung cancer.
• Heart protective activity: The risk of getting heart disease is reduced by Green Apple consumption.
• Antiasthmatic activity: Apple consumption has been inversely related to asthma and positively related to general respiratory health.
• Antidiabetic activity: Apples help reduce the risk of getting diabetes. In research on 10,000 people, a reduced risk of getting type 2 diabetes was associated with apple consumption. Higher quercetin intake, a major component of apple peels, was also associated with a decreased risk of type II diabetes.
• Cholesterol reducing effect: Apples are very effective at reducing cholesterol to reduce the risk of heart attacks and strokes.
• Anti-oxidant activity:.Green apples, especially their peels, have strong antioxidant properties. They inhibit the growth of liver and colon cancer cells. The antioxidant activity of 100 grams of apples with peel is equivalent to about 1500 mg of vitamin C.

Green Apple Benefits for Skin

Green apples contain antioxidants, such as Vitamin C, and phenols which delay ageing, improve skin texture, elasticity, control acne, skin problems, and improve dark circles. Here are the Green Apple benefits for skin:

1. Anti-Aging

The antioxidants and Vitamin C in green apples help neutralize harmful free radicals, which are a major cause of early aging signs such as wrinkles, fine lines, and dark spots. Regular consumption supports youthful, radiant skin.

2. Improves Skin Texture

Take an extract of a Green Apple and prepare a face pack with it to deeply moisturize your skin. It will improve the texture of your skin. Drinking Green Apple juice will also help your skin attain the right moisture.

3. Nourishes Your Skin

Green Apples face mask can be used as a natural remedy for nourishing your face. It has a blend of vitamins and minerals that have great whitening effects on your skin. It also boosts collagen and elastin proteins that are mandatory for skin as you age.

4. Prevents Skin Diseases

Your skin may suddenly get dull and dehydrated due to low nourishment. It might even lead to eczema. Consuming Green Apple juice helps supply the required amount of nourishment to boost skin health. At the same time, it also protects the skin from all these issues.

5. Controls & Prevents Pimple Eruptions

Apart from nourished skin, Green Apples are also a great anti-acne treatment. If you consume Green apples regularly, you will be able to control the pimple eruptions.

6. Eliminates Dark Eye Circles

Most of us have dark brown circles under our eyes with puffed skin. These are symptoms  your skin is getting aged. But topical application of fresh apple juice on dark circles helps lighten them.

Green Apple Benefits for Health

An apple a day keeps the doctor away,” the saying goes. Green apples, in particular, are packed with nutrients that can help boost your health. Known for their tangy flavor and vibrant color, they are a great addition to your daily diet. Here are some of the health benefits you can enjoy by eating green apples:

1) Supports Weight loss

This is a great fruit when it comes to Weight Watchers. People on a diet and/or regular gym goers should and must include one Green Apple in their everyday diet. It also eliminates the fats in the blood vessels and helps in maintaining proper blood flow to the heart, preventing the chances of strokes

2) Promotes Liver Health

The antioxidants protect the liver and ensure its proper functioning.

3) Relieves Asthma 

Studies reveal that regular usage of Green Apple juice can cut down the risk that is associated with asthma attacks. People who are chain smokers too can rely on this fresh delight to safeguard themselves from getting affected with chronic obstructive pulmonary disease.

4) Improves Eyesight 

Green apple juice is a rich source of various vitamins. Vitamin A present in this juice is known to have the potential to strengthen and improve your vision.

5) Aids Blood Clotting

Green Apple juice is a rich source of Vitamin K, the element that helps the blood to coagulate and clot. People who drink this juice have better wound-repairing and healing capabilities. Women who have heavy flow in periods can also consume this juice, as it is known to bring the bleeding rate under control.

6) Supports Healthy Pregnancy

Green Apple in pregnancy is beneficial due to its high fibre content, which can help relieve constipation and maintain normal blood pressure during pregnancy. It also contains folate, which is essential for fetal growth.

7) Strengthens Bones

Green apple juice is a rich source of calcium, an essential element for strengthening the bones and teeth and keeping them healthy. Women, especially during menopause, are advised to include Green Apple juice in their diet to avoid any kind of bone issues.

Green Benefits for Hair

Green apples are good not only for our skin but for our hair as well. Here we have a few of the benefits of Green Apples for your hair listed for you.

Cures Dandruff

A paste made from green apple leaves and skin can be used as a natural shampoo to fight dandruff. Alternatively, massaging green apple juice directly onto the scalp can help reduce flakes.

Enhances Hair Growth

Green apple juice is rich in vitamins and minerals. Massaging the juice of this fruit on your scalp is a sure remedy to fine-tune each and every filament of your hair to get strong hair with healthy roots.

Also Read: Home Remedies for Dandruff

How to Use Green Apple? 

Green apples are incredibly versatile and can be enjoyed in many delicious ways:

1. As a Snack: Eat green apples fresh and raw as a healthy, crunchy snack.
2. In Salads: Add sliced or diced green apples to salads. They pair well with ingredients like lettuce, spinach, walnuts, and feta cheese. For an Indian twist, mix them with chopped cucumbers, tomatoes, and a sprinkle of chaat masala for extra flavor.
3. Green Apple Chutney: Make a tangy and sweet chutney by cooking diced green apples with coriander, mint, green chilies, and a bit of jaggery.
4. Smoothies and Juices: Blend green apples with other fruits like oranges, carrots, or beetroots to create refreshing smoothies and juices.
5. Desserts: Use green apples in desserts such as apple kheer, custard, apple halwa, or apple crumble.
6. Baked Goods: Add them to pies, tarts, or fruit cakes—their tart flavor complements the sweetness of baked treats beautifully.

Side Effects of Green Apple

While Green Apples are generally safe and super healthy, consuming them in excess can have some side effects. Here are a few potential concerns:

• The tartness and acidic nature of Green Apples may cause or exacerbate heartburn or acid reflux in some people.
• Although apples have a low glycemic index, eating them in excess can affect blood sugar levels, especially in individuals with diabetes or insulin resistance.
• The natural sugars and acids in Green Apples can cause tooth decay and enamel erosion if proper oral hygiene is not maintained. Consult your doctor if you or your child has tooth decay.

Precautions to Take With Green Apple

Take the following precautions for the safe use of Green Apples: 

• Wash Green Apples thoroughly under running water to remove any pesticide residues, especially if they are non-organic. 
• Peel if Needed: If concerned about pesticides, especially when giving green apples to children, peel them before consumption.
• Eat Green Apples in moderation to avoid digestive issues like bloating, gas, and diarrhoea due to their high fibre content. 
• If you have diabetes keep track of your blood sugar levels when consuming Green Apples, as they can impact blood sugar.
• Maintain good oral hygiene by brushing your teeth after eating Green Apples to prevent tooth decay and enamel erosion caused by their natural sugars and acids.

Expert Quote-

“Nature’s little powerhouse, green apples boost your immunity and keep your skin glowing from within.”

-Dr. Kavya Rejikumar

Frequently Asked Questions (FAQs)

References

• https://fdc.nal.usda.gov/fdc-app.html#/food-details/1102713/nutrients
• Boyer, J., & Liu, R. H. (2004). Apple phytochemicals and their health benefits. Nutrition Journal, 3(1). https://doi.org/10.1186/1475-2891-3-5
• Saarinen, N. M., Wärri, A., Airio, M., Smeds, A., & Mäkelä, S. (2007). Role of dietary lignans in the reduction of breast cancer risk. Molecular Nutrition & Food Research, 51(7), 857–866. https://doi.org/10.1002/mnfr.200600240
• Hobbs, H. (2024, May 9). Will eating apples help if you have acid reflux? Healthline. https://www.healthline.com/health/digestive-health/apples-and-acid-reflux
• https://www.netmeds.com/health-library/post/does-eating-apples-trigger-acidity-find-out-here-and-fruits-that-ease-heartburn?srsltid=AfmBOor_NVhPW61fN0R0ZyB2JWURJ0lbATnEj8E4AVQxh4RQN7je7uL1