The Health Benefits Of Apples

There seems to be some truth to the adage “An apple a day keeps the doctor away”!

There are a multitude of reasons why apples are a healthy eating choice. Apples are extremely high in pectin – a soluble fibre – and are packed with flavonoids such as quercetin. Flavonoids are compounds that help give the colorful pigment to fruits and vegetables and research suggest that they may assist with reducing the risk of heart disease, cancer, stroke, asthma, and Type-2 diabetes.

As one of the most purchased items in the produce department, apples are a wise, healthy food choice. Research on the benefits of eating apples is on-going at leading universities around the world.

Latest health related apple research indicates that apples may reduce the risk of:

  • neuro-degenerative diseases such as Alzheimer’s Disease

  • heart disease and high cholesterol

  • breast cancer

  • colon cancer

  • prostate cancer

  • chronic obstructive pulmonary disease (COPD)

Canada’s Food Guide to Healthy Eating and Physical Activity also recommends eating a variety of healthy foods each day with half your plate being fruits and vegetables. Did you know that one serving of fruit equals one medium sized apple? It is very easy to maintain a healthy lifestyle when you include an apple (or more!) a day.

Healthy eating tips

  • Eat an apple 15 minutes before your biggest meal. The apple is filled with fibre and water, which will make you feel satiated sooner. As a result you will end up consuming fewer calories.

  • When making baked goods which call for the use of oil, substitute half the oil with applesauce. There will be fewer calories and no difference in taste.

This information was calculated using the Canadian Nutrient Data File, food: Apple, raw, with skin / Pomme, crue, avec pelure; Food code: 1696. We used the serving size of 1 medium apple (182 g).