Apples, known formally as Malus domestica, can fulfill your daily recommended servings of fruit while imparting a number of other health benefits. They exist in heirloom varieties, which have remained unchanged for many years, as well as hybrids and cultivars. The freshest apples will be firm and bright in color, with no bruises on the outer flesh.
History
Apples likely entered the human diet near the beginning of the agricultural revolution, around 8,000 B.C. The first trees originated in Kazakhstan, and species of apples spread throughout the pockets of civilization. What started as a fruit with about 20 species has grown to one with thousands of varieties today. Remains of the fruit have been excavated from the tombs of royalty dating back thousands of years.
Properties
The apple is a fruit that bears the seeds of the apple tree. It is composed of a thin outer skin that can be various shades of red, yellow or green, and an inner flesh that is white or off-white. The core contains the seeds, which are inedible. The core is edible, though woody. Apples contain the sugar fructose, as well as vitamins C and K. They average 81 calories each and supply 15 percent of your recommended daily value of fiber.
Varieties
There are approximately 7,000 varieties of apples on the market. The two main distinctions made regarding the taste of an apple are whether it is sweet or tart. Red Delicious is a common example of a sweet apple in the United States, and Granny Smith is a common example of tart. The tart varieties are preferred for cooking. There are also apples grown specifically for application in cider making. Choosing the right variety for your diet is simply a matter of personal taste.
Benefits
Apples are a source of fiber that offers a sweet change of pace to foods like whole grains, but most of the fiber is in the skin and cannot be obtained from a peeled or juiced apple. They also contain 13 percent of your recommended daily value of vitamin C. Flavonoids and polyphenols are important antioxidants found in apples. Antioxidants prevent free radical damage and can help prevent cancer.
Considerations
Apples are notorious for being contaminated with pesticides, according to the non-profit Environmental Working Group. You can avoid these pesticides by purchasing organic apples, or by washing the outer skin of the apple thoroughly. Whole apples with the skin are more beneficial to your health than peeled apples or apple juice. A peeled apple loses most of its fiber and vitamins, while a juiced apple has significantly less polyphenol content. The U.S. Department of Agriculture's Food Pyramid recommends between one and two cups of fruit per day depending on age, gender, and activity level.
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