An Apple a Day Keeps the Doctor Away

“An apple a day keeps the doctor away” is an old adage, but it may require more than one apple to do the job. The average apple provides only 8 mg of vitamin C, which is not much. The nutritional value of an apple lies elsewhere. It contains a good dose of pectin, the soluble fiber that thickens jellies and helps lower artery damaging LDL blood cholesterol levels. But the most positive nutritional aspect is the mix of antioxidants apples contain. Flavonoids, such as quercetin, prevent LDL cholesterol from being oxidized to a more dangerous form. Researchers have shown that as little as one and a half glasses of apple juice a day can significantly reduce the oxidation of LDL.

Another study found that eating 3 1/2 oz (100 g) of a fresh apple with the skin provided the total antioxidant and anticancer activity equal to 1,500 mg of vitamin C.

Because applesauce is pleasant-tasting and easily digested, doctors recommend it as an early baby food. Apples have long been called nature’s toothbrush; while they don’t actually cleanse the teeth, they still enhance dental hygiene. Biting and chewing an apple stimulates the gums, and the sweetness of the apple reduces tooth decay by lowering the levels of bacteria in the mouth.

Dried Apples:
Usually served as a snack or in pies, dried apples are a more concentrated source of energy than the fresh form. It takes about 5 lb (2.2 kg) of apples to make 1 lb (0.45 kg) of dried apple slices, which provide about 70 calories per ounce (30 g). Except for fiber and a small amount of iron, most nutrients are lost in the drying process. Dried apples are less likely to promote cavities than other dried fruits.

Sulfur dioxide is often added to dried apples to preserve moistness and color; it can provoke an allergic reaction in a susceptible person.