There may be some truth behind the old saying, "An apple a day keeps the doctor away," first uttered by fruit specialist Professor J.T. Stinson at the 1904 St. Louis Exposition. Apples, symbolic of love, passion, temptation, wisdom and wealth in Greek mythology, may have lost their historical mystique; however, they still continue to provide people with nutritional and health benefits.
Apple Basics
Apples are a low-calorie snack, high in both soluble and insoluble fiber. One large apple has around 130 calories, and none come from fat. Apples also have no sodium or cholesterol -- nutrients many want to expressly avoid. One apple has 34 g of carbohydrates, 25 g of which come from the fruit's natural sugars.
Nutrition and More
One apple gives you 20 percent of your daily value, or DV, of fiber. You also get 2 percent of your DV of vitamin A, iron and calcium, and 8 percent of your DV of vitamin C. Almost half of the fruit's vitamin C content is within the skin, so it's best to eat apples unpeeled. Apple skins are a valuable source of the fruit's fiber and also contain pectin, which helps prevent the buildup of cholesterol along your artery walls. The insoluble fiber in apples aids in digestion and encourages regular bowel movements.
Health Benefits
In May 2007, Cornell University released findings of a study conducted by Rui Hai Liu, an associate professor of food science, who examined peels from some 230 lbs. of apples. According to Liu and his researchers, compounds in the peel called triterpenoids may reduce your risk of cancer. Researchers also discovered that the flavonoids and phenolic acids in apples may be cancer-fighting agents, as they reduced tumor growth in human breast cancer cells.
Daily Guidelines
The ancient Greeks considered the apple a highly sought-after fruit that flourished in the gardens of nobles. Now apples are one of the more accessible fruits in your market's produce aisle. The USDA Food Pyramid Guide recommends that men and women who get less than 30 minutes of daily physical activity consume 2 cups of fruit each day. One cup is the equivalent of 1/2 a large apple, one small apple, or 1 cup sliced or chopped apple, raw or cooked.
References
- USDA: Food Pyramid Guide-Fruit
- Cornell University: An apple peel a day might keep cancer at bay, Cornell food science study finds; Susan Lang; 2007
- University of Illinois Extension: Apples and More
- Produce for Better Health Foundation: Apple: Nutrition, Selection, Storage
- Purdue University: Great Moments in Apple History; Mitch Lynd
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