An apple a day keeps the doctor away, right?

This old Welsh proverb still floats around today for a good reason. As one of the most cultivated and consumed fruits in the world, apples continuously rank at the top of food lists for being “healthy foods”.

Nutritional Benefits

  • Packing in quite a bit of soluble fiber (4 grams per medium apple) for a modest amount of calories (95) makes apples a filling, sweet snack.
  • Apples are rich phytonutrients like flavonols (quercetin, kaempferol and myricetin) and phenols (primarily chlorogenic acid).
    • Richest polyphenol concentration in the skin.
    • Responsible for the antioxidant benefits of apples.
  • Apples deliver an antioxidant called quercetin, which aids endurance by making oxygen more available to the lungs.
  • Their water-soluble fiber (pectin) content and their unusual mix of polyphenols makes apples heart-healthy by directly benefiting the cardiovascular system by lowering total cholesterol and LDL-cholesterol.

Best Ways to Use

  • Cut an apple, sprinkle with cinnamon, and microwave for a sweet low-calorie dessert.
  • Add diced apples to fruit or green salads.
  • Snack on a raw apple in between meals.
  • Braise a chopped apple with red cabbage.
  • Apples go great in baked goods and desserts.