An Apple a Day

“An apple a day will keep the doctor away.” is a saying we all heard from our mothers growing up.  This saying was actually derived from an old English saying, “To eat an apple before going to bed, will make the doctor beg for his bread.”  But are these sayings just something our mothers told us to get us to eat fruit? or is there some actual truth behind these sayings?

Apples have long been a symbol of good health and well-being. What is it about the apple, the apple that we all have grown up eating…an organic apple free of coloring and pesticides… that makes it a healthy choice in any diet?

Apples are a good low-calorie snack.  The average-sized apples contain only about 95 calories.

Apples are a good low-fat snack.  The average-sized apple contains less than 0.5 grams of fat.

Apples are a good high nutrient packed snack. The average apple packs a lot of nutritional benefits as a source of anti-oxidants, including polyphenols*, flavonoids, and vitamin C.  They are a good source of potassium, which has been shown to lower the risk for heart disease and help prevent cancer.

Apples are a good antioxidant laden snack.  The apple’s skin, or the peel as some call it, provides 2-6 times more antioxidant activity than the flesh or white part of the apple. Antioxidants help to prevent free radicals from damaging your cells. Free-radical damage can lead to heart disease, type 2 diabetes and cancer.

Apples are a good source of fiber snack.  Apples are loaded with soluble and insoluble fibers that support your digestive system. One apple contains 15% of the recommended daily dose for adults. Soluble fiber lowers cholesterol and regulates the body’s use of sugar. Insoluble fiber helps to prevent constipation.

Apples are a good source of lasting energy snack. Apples are loaded with complex carbohydrates, which we know are needed to give us triathletes and runners a longer, more even energy boost compared to high sugar foods.

Apples are a good snack for your bones. Apples contain boron, an essential element needed in calcium and magnesium function and bone metabolism.

So there is some truth in what our mothers told us about apples. Apples are a great choice in a healthy lifestyle.  And remember; buy those apples fresh – from either your local apple orchard or local grocery store – and try to buy organic – no pesticides, chemicals, or coated with that edible wax which is supposed to improve their appearance and increase their shelf life.

 * What are polyphenols? Polyphenols are antioxidants found in plants that are believed to have a substantial amount of health benefits.