Yes! I’m not sure when this saying originated, but the wisdom holds true today after much research about the health benefits of apples.
When I first learned about bioactive compounds (or phytochemicals) in foods, the apple was one of the first foods examined. What I learned convinced me that eating an apple every day is beneficial for my health.
First the basics: apples are low in calories and a good source of fiber and vitamin C. What most people don’t know is that apples contain a variety of phytochemicals, including quercitin, catechins, phloridzin and chlorogenic acid, all of which are strong antioxidants. The phytochemical composition varies greatly between different varieties.
A 2004 Review “Apple phytochemicals and their health benefits” in Nutrition Journal stated that the top 5 apple varieties with the highest phytochemical content are Fuji, Red Delicious, Gala, Liberty and Northern Spy. The phytochemicals are found primarily in the peel vs. the flesh. The total antioxidant activity of one serving of apple is equivalent to about 1500 mg of vitamin C; however the actual amount of vitamin C in the serving of apple is only about 5.7 mg. Vitamin C is a powerful antioxidant, but it represents less than 0.4% of the total antioxidant activity in an apple. Nearly all of the antioxidant activity comes from the other compounds!
What would you choose – a vitamin C supplement or an apple? I choose the apple!
Apple season is in the fall but they are available year-round. Storage does not impact the phytochemical content but processing does (juicing, cooking or drying) so it is best to choose a fresh apple over other forms. If possible, choose organic apples or wash well before eating as apples are typically treated with pesticides.
Apples are a convenient, delicious snack. And, an apple a day will keep the doctor away!
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