Apples

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By Chelsea Fisher

Eating an apple a day won’t keep the doctor away, but it’s not a bad place to start. The combination of antioxidants and phytochemicals within apples—including quercetinepicatechin, and procyanidin—may help prevent or inhibit cancer cell growth.

Apples, like many other fruits and vegetables, are recommended for improving overall health status because they provide fiber and have high nutrient density. Apples have both soluble and insoluble fiber. Soluble fiber helps reduce a blood sugar spike after a meal and reduces LDL cholesterol, it also aids in reducing diarrhea. Insoluble fiber can help symptoms of constipation and makes eliminating waste and toxins easier.

Apples are an excellent source of vitamin C, an antioxidant that not only reduces free radicals but helps other antioxidants do their job and supports a healthy immune system. Apples also contain a small amount of vitamin B-6, a required nutrient for making neurotransmitters like serotonin that help regulate our moods. Vitamin B-6 is also required for making heme, the protein that holds iron to carry oxygen throughout the body. Both of these are important for maintaining energy.

Chef’s Tips

Look for apples that are firm with no bruises. The most common varieties include Granny Smith, Fuji, Gala, Braeburn, Honey Crisp, and Pink Lady. Each variety provides a surprisingly different taste, from tart to sweet, so when following a recipe, it’s usually best to choose the type listed.

Apples make a tangy addition to any sweet tart, pie, or pastry like an Apple Pie, but they can also be an interesting complement to savory fare, such as a sauerkraut dish. If you are craving a sweet treat, try our Simple Baked Apples.

Registered Dietitian Approved

There are many misconceptions about nutrition and cancer in widespread media. By using current scientific literature, plus recommendations of the Academy of Nutrition and Dietetics, the American Institute for Cancer Research, the National Cancer Institute, and the American Cancer Society, our Registered Dietitian, Kate Ueland, MS, RD, and our team of editors work to help our readers discern truth from myth.

The statements on this blog are not intended to diagnose, treat, or cure any disease. Always consult your physician or registered dietitian for specific medical advice.


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