Apples are high in an antioxidant called bioflavonoids, which may help reduce or prevent certain types of cancer when eaten with a healthy diet. An apple a day really can keep the doctor away! And make sure to wash your apples first and eat the skin. That is where the fiber is that helps your digestive track.
A Answers (3)
Amy Jamieson-Petonic, Nutrition & Dietetics, answered on behalf of Academy of Nutrition and Dietetics
Michael T Murray, Naturopathic Medicine, answered
Apples are an excellent source of vitamin C, pectin, and other fibers. They are also a good source of potassium. Most of the apple's important nutrients are contained in its skin, and raw apples are higher in many nutrients and phytochemicals as well. Raw and unpeeled are a great source of many important phytochemicals, such as ellagic acid and flavonoids (especially quercetin). For example, fresh whole apples and fresh apple juice contain approximately 100-130 mg per 100 g (roughly 31/2-oz) of ellagic, chlorogenic, and caffeic acids. The content of these compounds in cooked or commercial apple products, however, is at or near zero.
A 31/2-oz (100 g) serving of apple or one small apple (four per pound) and provides 52 calories, 0.3 g of protein, 0.2 g of fat, and 12.8 g of carbohydrate with 2.4 g of fiber and 10.4 g as natural sugars. By comparison, a medium-sized apple (three per pound) provides 72 calories, 0.4 g of protein, 0.2 g of fat, and 19.1 g of carbohydrates with 3.3 g of fiber and 14.3 g of sugars. A 31/2-oz serving of dried apple provides 243 calories, 0.9 g of protein, 0.3 g of fat, and 65.9 g of carbohydrate with 8.7 g of fiber and 57.2 g of sugars; this serving also provides a whopping 450 mg of potassium.
Jill Weisenberger, Nutrition & Dietetics, answered
Of course, no two apples have the exact nutrient composition because much of that depends on the soil, rain, sunshine, time of harvest, variety of apple, even what side of the tree the fruit grew on. In general, a medium apple (3-inch diameter) contains about 100 calories and 4 grams of fiber. Eat your apples with the skin on for the most nutrients. Pectin, a type of fiber, likely helps control both cholesterol and glucose levels in the blood. Other fibers in apples help move waste through the digestive tract keeping you regular. Apples also provide some vitamin C and the blood pressure-friendly mineral potassium. Another important compound is quercetin, a phytochemical that might shield against cancers of the breast, ovaries, stomach and prostate.
A recent study also suggests apples (and pears) may help prevent strokes. You can read about it here: http://newsroom.heart.org/pr/aha/an-apple-or-pear-a-day-may-keep-215250.aspx