A diet that is high in fruits and vegetables promotes good overall health. In the United States, apples are a popular fruit and an average of 120 apples are consumed by the average American each year. Apples are an excellent healthy snack choice and contain no fat, cholesterol or sodium. One medium size apple contains about 80 calories and provides fiber, vitamins and antioxidants.
Fiber
Apples are good sources of both insoluble and soluble forms of fiber. The soluble fiber in apple pectin prevents cholesterol plaques from building up on the walls of blood vessels. This reduces your risk of atherosclerosis and heart disease. Insoluble fiber is found in the apple peel and aids in digestion.
Vitamins and Minerals
A medium-size raw apple with the skin provides 8 mg vitamin C, equivalent to approximately 8 percent of the daily recommended value for a 2,000-calorie diet. It also contains 73 International Units of vitamin A, 4 micrograms of folate and trace amounts of calcium, potassium, phosphorus and iron.
Flavonoids
Apples are rich in plant phytochemicals known as flavonoids. They are particularly high in quercetin, catechin, phloridzin and chlorogenic acid, all of which are strong antioxidants. These compounds protect the body from the damaging affects of oxidizing agents and free radicals. In turn, this decreases the risk of cancers, asthma, diabetes and cardiovascular disease.
Tips
Apples should stay fresh up to six weeks in the refrigerator. Store them in a plastic bag and check them often for signs of discoloration and decay. Wash apples before serving. To prevent sliced apples from browning, dip them in a solution of one part citrus juice to three parts water.
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