I like apples.  That’s no surprise since most people do.  On average, each American eats 17 pounds of apples a year.  Recently, I’ve been trying to increase my personal consumption to at least the proverbial “apple a day”.

An old Welch proverb ( “An apple on going to bed makes the doctor beg for his bread”)  preceded our “An apple a day keeps the doctor away”.  Mounting research supports these old statements.

First, apples are nutritionally sound at the macro level. 

A typical apple has about 80 calories, 20 grams of carbohydrate, 5 grams of fiber, 0 grams of fat and 0 grams of protein.  While the potassium level is relatively low at 170 mg., the sodium level is zero, so the potassium – sodium ration is favorable. 

Apples have a relatively low (moderate) glycemic index, meaning eating an apple doesn’t shoot your blood sugar sky high. 

All of this means that an apple is a good, low-fat source of complex carbohydrates.  But the real health benefit may be the large number of natural compounds contained in apples.

Phytonutrients simply means nutrients derived from plants and fruits. A continual stream of studies demonstrates the value of these nutrients in maintaining health and preventing disease. Apples contain lots of them.

Mounting evidence suggests these compounds reduce the risk of a wide spectrum of disorders, including many types of cancer and neurodegenerative diseases such as Alzheimer’s disease.

This research resulted in current recommendations to increase fruits and vegetables in our diets.

The fiber and pectin in apples offer other benefits.  These lower cholesterol and improve digestion.

In addition to solid nutritional benefits, apples are convenient.  They are widely available and don’t require refrigeration.  They satisfy as a snack, especially if you have one with a few almonds and a glass of water (The healthy, mono-saturated fat in the almonds curb hunger and blunt any effect on blood sugar).

We all should eat more fruit and vegetables – at least nine servings a day and the more varied, the better.  An apple fits nicely into that plan.

By the way, there may be old wisdom behind our “Apple a day…” saying, but it’s popularity probably has more to do with marketing than old wisdom.  In early America, the main use for apples was to make hard cider.  When Prohibition ended that, growers used marketers to encourage general apple consumption.  These marketers emphasized the health value of apples and pushed the catchy slogan we all know today.

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