Organic & Natural Magazine - Hannaford Supermarkets

Extraordinary Apples
Go beyond snacking
October 2007 | by Kristy Erickson
Reprinted with permission from Taste For Life

An apple is the perfect convenience food: It’s portable but not messy (so you can eat it almost anywhere), and it tastes great. Apples are so convenient that when we grab one on our way out the door or toss one in our child’s lunch box, it’s easy to forget how incredibly nutritious they are. Apples offer vitamins, minerals, fiber, and other beneficial substances—all in one neat package.

focus on nutrition
When Mom said “an apple a day keeps the doctor away,” she wasn’t kidding. In an analysis of nearly 90 studies, apple consumption was consistently associated with a reduced risk of cardiovascular disease, cancer, and Type 2 diabetes. Two British studies show that eating five apples a week may be beneficial for lung function, and researchers at the University of Massachusetts report that apple juice may protect against age-related memory loss.

Investigators believe that apples’ protective effects are due to their high levels of flavonoids, particularly quercetin, which has antioxidant and anti-inflammatory properties. In addition to offering antioxidant vitamin C, apples are high in potassium, which benefits heart health, and boron, a trace mineral that helps prevent bone loss. Apples are excellent sources of pectin, a soluble fiber that can help lower cholesterol levels and support the gastrointestinal tract. Pectin “gently but efficiently cleanses the intestines, binding with waste products and escorting them out of the body,” says nutritionist Natalie Savona, author of Wonderfoods. Apples’ soluble and insoluble fiber help promote regularity, and pectin encourages the proliferation of friendly bacteria in the digestive tract. One medium-sized apple provides 3 grams of fiber, more than 10 percent of the recommended daily intake. While many of an apple’s nutrients (including quercetin) are found in its skin, a medium apple provides 2.7 grams of fiber even without its peel.

NO TIME TO BRUSH?
Known as “nature’s toothbrush,” apples have tooth-cleaning and gum-stimulating properties, making them the perfect dessert.

what to choose
More than 25 varieties of apples with varying appearance, flavor, sweetness, and tartness are available in the U.S. Experiment with different types of apples by trying these recipes. From soups and salads to side dishes and entrees, apples complement a variety of flavors and add nutrition to any meal—they offer much more than a handy snack!

APPLE TIPS
Since apples are among the top foods that contain pesticide residues, choose organic whenever possible (especially if you’re using the skin).

Select firm apples with a fresh fragrance. Brown or tan spots on the surface of the skin do not affect the taste.

To prevent browning when you’re slicing apples for a recipe, put the slices in a bowl of cold water and add a spoonful of lemon juice.

Store apples in the crisper compartment of the refrigerator. They should keep for up to six weeks.

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