What Makes Apples Such a Nutritious Fruit?

By Anne Palumbo

When my kids were young, I used to call all fruit “nature’s candy.” The nickname won them over, especially when it came to apples. As a family, we devoured apples by the bushelful!

Although the kids are long gone, apples continue to be my go-to fruit and here’s why: they’re delicious; they’re always available; they last forever in the fridge; and they’re loaded — absolutely, positively loaded — with powerful health benefits. 

Let’s begin with apple’s most bountiful nutrient: fiber. 

Apples are a good source of both soluble and insoluble fiber, with one medium apple providing about 20% of our daily needs. Soluble fiber protects against heart disease by lowering bad cholesterol, while insoluble fiber keeps us regular and feeling full. Both fibers, along with an apple’s high-water content, help with weight control, which further benefits the heart by lowering the risk of high blood pressure. 

Apples are packed with polyphenols, an important group of antioxidants that might help prevent cancer. Antioxidants protect our bodies from disease and accelerated aging by neutralizing free radicals — harmful by-products of daily living— that can wreak havoc with healthy tissues. Many studies suggest that eating an apple a day (or more) is associated with a reduced risk of certain cancers, including colorectal, oral, lung, prostate and breast cancers. Although the results so far look promising, researchers point out that more studies are needed.

Eating apples may also reduce your risk of Type 2 diabetes, a chronic condition that results in too much sugar circulating in the blood stream. Even though apples taste sweet, they have a low glycemic index, which means your blood sugar levels don’t spike when you eat them. Researchers at Tufts University found that people who ate one or more apples a day had up to a 23% lower risk of Type 2 diabetes than non-apple eaters. Experts say the fruit’s fiber helps stabilize blood sugar, along with its high concentration of antioxidants. 

Just under 100 calories, nutrient-rich apples are also a decent source of immune-boosting vitamin C and have no fat, cholesterol or sodium. 


Apple Walnut Quinoa Salad

Adapted from twopeasandtheirpod.com 

Serves 4-6

Maple-mustard dressing:

¼ cup olive oil

1 tablespoon fresh lemon juice

2 tablespoons apple cider vinegar

½-1 tablespoon pure maple syrup

2 teaspoons Dijon mustard

1 clove garlic, minced

Kosher salt and black pepper, to taste

Apple quinoa salad:

2/3 cup quinoa, rinsed

1¼ cups water

4 cups mixed greens 

2 cups chopped apples 

½ cup dried cranberries

½ cup crumbled goat, feta or Gorgonzola cheese

½ cup chopped walnuts

Kosher salt and black pepper, to taste

First, make the quinoa. Combine the quinoa and water in a medium pot. Bring to a boil, cover, reduce the heat and simmer for 15 minutes. Remove from the heat and let it sit, covered for 10 more minutes. Fluff with a fork.

While quinoa is cooking, make the maple-mustard dressing. In a small bowl, whisk together all the dressing ingredients. Set aside.

In a large bowl, add the mixed greens, cooked quinoa, apples, dried cranberries, crumbled cheese, and walnuts. Toss until the salad is combined. Then, drizzle with dressing (add the amount that suits you) and toss again. Season to taste with more salt and pepper, if needed. 


Anne Palumbo is a lifestyle columnist, food guru, and seasoned cook, who has perfected the art of preparing nutritious, calorie-conscious dishes. She is hungry for your questions and comments about SmartBites, so be in touch with Anne at avpalumbo@aol.com

Anne Palumbo is a lifestyle columnist, food guru, and seasoned cook, who has perfected the art of preparing nutritious, calorie-conscious dishes. She is hungry for your questions and comments about SmartBites, so be in touch with Anne at avpalumbo@aol.com.