An Apple A Day

By Nasreen Rehmani, RD

The old saying goes: an apple a day keeps the doctor away. Have you ever wondered what gives this fruit such a popular and healthy reputation? Apples are packed with vitamins, minerals, and fiber and are a good quick source of energy. Additionally, apples consist of about 85% water, making them a thirst-quenching, portable snack. Apples come in many different sizes, shapes, and colors, but an average medium-sized apple contains only about 95 calories.

A medium-sized apple provides 4 grams of dietary fiber. Interestingly, nearly half the fiber, both soluble and insoluble, is found in the peel. Pectin, a kind of soluble fiber found in an apple peel, has been shown to help prevent cholesterol buildup in the arterial wall, reducing the risk of heart disease. The insoluble fiber in apples aids in the smooth transit of food through the digestive system, which promotes gut health and regularity.

Apples are a rich source of flavonoids and phenolics—types of phytonutrients found in plants. Both flavonoids and phenolics have been shown to protect against chronic diseases such as cancer and heart disease. Apples have the second-highest antioxidant levels found in common fruits after berries. The antioxidants, which are found in the pigments of the apple peel, may help reduce oxidative stress to the cells, prevent chronic diseases, and slow the aging process. Several studies have shown that apples not only decrease the risk of chronic diseases, but they are also associated with lowering the risk of Type 2 diabetes. 

How to Store Apples

Apples ripen 8 to 10 times faster when stored at room temperature than when refrigerated. To increase the usable life of apples, store them in plastic bags with holes in the produce drawer of your refrigerator. Apples should be stored away from other produce since they give off ethylene gas, which promotes the ripening of other produce.  

Types of Apples

More than 7,500 different varieties of apples are grown worldwide. Some of the most popular varieties found in the United States include:

• Fuji: Very sweet and firm, red and yellow color, best eaten raw 
• Gala: Very juicy, sweet and crispy, red and yellow color, best eaten raw
• Granny Smith: Tart and firm, light green color, excellent for baking
• Pink Lady: Juicy and tart with a little sweetness, light red and pink color, best eaten raw
• Rome Beauty: Firm and slightly tart, bright red color, best for baking
• Honeycrisp: Juicy and crispy, light red color with yellow background, good for salads and apple sauce
• McIntosh: Tart, juicy, and soft, deep red color, best when eaten raw or for applesauce

How to Incorporate Apples into Your Diet 

Apples can be incorporated into both sweet and savory recipes in a variety of ways. Here are just some of the many delicious ways to enjoy an apple: 

• Slice up an apple and eat it with any reduced-fat nut or seed butter. 
• Add chopped apples and walnuts to a salad or a bowl of cereal.
• Make healthy tortilla bites with low sodium turkey, thinly sliced apples, and low-fat cheese. 
• Make your own low-sugar applesauce by cooking apples with cinnamon and nutmeg.
• Make a smoothie with apples, banana, mango, and sugar-free or low-fat vanilla yogurt.
• Bake thinly sliced apples in the oven to make your own natural apple chips. Sprinkle some cinnamon on top for an extra boost of flavor!