Health Benefits Of Apple

My favorite thing about fall in Vermont is rambling through a nearby orchard, picking crisp, juicy apples and crunching into one, fresh off the tree. Yet apples are so commonplace that they’re almost overlooked—pushed aside by flashier superfruits, such as pomegranates and goji berries.

But as a registered dietitian, I know that apples have surprising nutritional benefits that justify the “apple a day” adage. Here are some of apples’ nutritional boons.

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Benefit: Nutrition, straight up.

Packing in quite a bit of soluble fiber (4 grams per medium apple) for a modest amount of calories (95) makes apples a filling, sweet snack. Plus, a medium apple counts as 1 cup of fruit, so after eating one you’re well on your way to meeting your daily fruit quota (around 2 cups for adults on a 2,000-calorie diet). They also are a good source of immune-boosting vitamin C (providing 14% of the Daily Value).

Weight Loss

Apples satisfy hunger for few calories so it’s not surprising that they can be part of a healthy diet that promotes weight loss. And in a recent study, driedapples also helped participants lose some weight. Women who ate a cup of dried apples daily for a year lost some weight and lowered their cholesterol and heart disease markers. Florida State University researchers think apples’ antioxidants and pectin (a type of fiber) are responsible for the benefits—and think that fresh apples would be even more effective.

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