APPLE X BENEFITS

There is nothing better than crunching on a fresh, juicy apple. Apples are one of the most commonly consumed fruit types, likely due to their convenience, flavor, variety, and availability. There are thousands of known apple varieties in the world, however, in the United States about twenty or so are commercially available. They range in color (from red to green to golden), flavor (from sweet to tart to tangy), and texture (from mealy to crisp to soft).

Modern storage techniques make apples available all year, with peak season being in the fall.

Apple Nutrition Facts
Serving Size 1 medium sized serving 3" diameter (182 g)
Per Serving	% Daily Value*
Calories 95
Calories from Fat 3
Total Fat 0.3g	1%
Saturated Fat 0g	0%
Polyunsaturated Fat 0g
Monounsaturated Fat 0g
Cholesterol 0mg	0%
Sodium 2mg	0%
Potassium 195mg	4%
Carbohydrates 25.1g	10%
Dietary Fiber 4.4g	18%
Sugars 18.9g
Protein 0.8g
Vitamin A 0% · Vitamin C 28%
Calcium 0% · Iron 6%
*Based on a 2,000 calorie diet

One medium apple contains about 95 calories and 25 grams of carbohydrate (about the same amount as two slices of bread). If you are trying to watch your carbohydrate intake you may want to choose small sized (4 oz or the size of a tennis ball) apples to keep your carbohydrates to about 15 grams for about one serving of fruit. And keep in mind that some very large apples can contain as much as 35 or more grams of carbohydrate.

Health Benefits 

Apples contain many nutrients that can provide health benefits. When eating apples try to eat the peel—which contains chromium, a mineral that is important in assisting insulin action. Insulin is the hormone that helps to regulate blood sugars, enabling sugar to be utilized for energy.

 Also, the apple peel contains a greater percentage of phytonutrients when compared to the flesh of the apple. Lastly, the peels can aid in satiety because they contain fiber. 

Apples are also an excellent source of fiber. About one-third of the fiber in apples is soluble, mainly pectin. Research has shown that foods rich in soluble fiber can help to lower cholesterol. A diet rich in soluble fiber can help to pull cholesterol out of the body. Aim to get in at least 25 to 38 grams daily.

Fresh apples are a good source of vitamin C and an excellent source of quercetin, plus they also have a large number of polyphenols.

Quercetin is a type of phytochemical known as a flavonoid, which is found in the apple skin. Animal research and research using cell cultures have found that quercetin may help to protect against certain cancers and help to kill cancer cells. Notably, these types of studies can suggest possible helpful effects but they do not provide proof that such effects can be achieved in humans. Preliminary studies also suggest that quercetin may help reduce the risk of heart disease.

Apples may also have positive effects on the bacteria in our colons. This is an area of research that is now receiving a great deal of attention.

It appears that a healthy gut can help to prevent disease and maintain good health.

Note that processing apples reduce the nutrition profile significantly—most bottled clear apple juice at the supermarket contains only a small fraction of the nutrients that were in the original whole fruit.