All for Apples!
The Folklore.
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 time-tested 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. Skin color ranges from pale to deep reds, yellows, and greens; and flesh can be white or yellowish. Texture and flavor depend on variety. Red Delicious are subtly sweet, Braeburn are a bit tart, while Granny Smith is popular in cooking. One medium apple has 95 calories, yet is packed with health-protecting plant compounds, known as polyphenols, a filling 17 percent DV (DV=Daily Value, based on 2,000 calories/day) of dietary fiber, and a hefty 14 percent of the powerful antioxidant, vitamin C.
The Findings.
Composed of more than 4,000 flavonoids, a category of polyphenols, higher consumption of apples has been associated with lower risk of cardiovascular disease (CVD) due to improvements in CVD 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). The
Finer Points.
Most markets stock apples year-round, 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.
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