Washington Apples - Health and Nutrition

Washington apples are fat free and a source of fibre. They also contain ‘flavonoids,’ or antioxidants, which can decrease the risk of heart disease and cancer. Several recent studies suggest apples may provide a "whole-body" health benefit.

A number of components in apples, most notably fibre and phytonutrients, have been found in studies to lower blood cholesterol and improve bowel function, and may be associated with a reduced risk of ischemic heart disease, stroke, prostate cancer, type II diabetes and asthma.

Preliminary research from Finland indicates diets with the highest intake of apple phytonutrients were associated with a 46 percent reduction in the incidence of lung cancer. Findings indicate that two apples a day, or 12 ounces of 100% apple juice, reduced the damaging effects of the “bad” cholesterol.

The average Canadian consumer eats about 8 kg (about 18 lbs) of fresh apples per year – about one apple per week. Eating fresh apples is always good for you, but to get the full nutritional benefits associated with eating apples you should eat at least one fresh apple every day.

With the help of modern science, we can now say with confidence that eating “an apple a day” really is beneficial to your health. Our knowledge of the apple health area is constantly expanding, but research to date suggests that apples and the nutrients found in apples promote our health in the following ways:

Aid lung health by helping to maintain healthy lung membranes,
Aid bone health by adding boron to the diet, an important bone-friendly mineral,
Aid the health of the entire cardiovascular system by helping to maintain healthy blood cholesterol levels,
As a low-fat, high fibre part of one’s diet, apples can help to maintain healthy body weight.

Peeled or Unpeeled?
Whenever possible, don’t peel your apple. Did you know that two-thirds of the fibre and many of the antioxidants are found in the peel?

What Counts As A Serving?

Wondering what one serving looks like? Here's a quick reference guide to what counts as a serving for apples and apple products – now, get on your way to the recommended "5 to 10 A Day”!

Each of the following counts as a fruit serving:

1 medium apple (154 g or 5.5 ounces – about the size of a tennis ball)
125 mL (1/2 cup) sliced, chopped, cooked or canned apple
200 mL (6 ounces) of 100% apple juice
125 mL (1/2 cup) applesauce
50 mL (1/4 cup) dried apple slices or dices

Courtesy of U.S. Apple Association.