Apples have a long and healthful history
The beloved apple is quite likely the world’s most famous fruit.
People have been eating wild apples — small, sour and riddled with seeds — around the globe for more than 10,000 years, and it’s thought that the Silk Road trade routes were responsible for the thousands of domesticated varieties — crisp, sweet, tart and juicy — that we enjoy today.
Beyond their culinary influence in favorites like cider, pie and fritters, apples are deeply enmeshed in our culture, from the Garden of Eden and Johnny Appleseed, to William Tell and the timetested adage, “An apple a day keeps the doctor away.”
The facts
Apples (Malus domestica) are members of the rose (Rosaceae) family, along with many fruits, including cherries, peaches and strawberries. More than 7,500 varieties of apples are grown around the world.
One medium apple has 95 calories, yet is packed with health-protecting plant compounds, known as polyphenols, a filling 17% of daily value (based on 2,000 calories/day) of dietary fiber, and a hefty 14% of the powerful antioxidant vitamin C.
The findings
Apples are composed of more than 4,000 flavonoids, a category of polyphenols, and higher consumption has been associated with lower risk of cardiovascular disease due to improvements in risk factors, such as endothelial function and blood pressure (Molecular Nutrition & Food Research, 2018).
Apple polyphenols are also associated with the prevention of several types of cancers, including breast, colorectal and ovarian cancer (Journal of Food and Drug Analysis, 2017), as well as antioxidant protection against brain degeneration, such as in Alzheimer’s symptoms, including memory loss and dementia (Foods, 2020).
Finer points
Most markets stock apples yearround, but they are best in season, from the end of summer until early winter. Refrigerated, they’ll last for weeks, or months when sliced and frozen. Apples are most nutritious when eaten raw and unpeeled – sliced or diced into salads,
slaws, oatmeal or dipped in nut butters and dips – but they are delicious in applesauce, muffins and more. Environmental Nutrition is an award-winning independent newsletter
written by nutrition experts dedicated to providing readers up-to-date, accurate information about health and nutrition. For more information, visit www.environmentalnutrition.com.