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Most people know the phrase 'an apple a day keeps the doctor away'. However, few people truly know how nutritionally valuable apples are. Let's look at the nutritional components in order to understand the real importance of an apple. Yes, it is a fruit!

They are made up of approximately 83% water. The average small apple has only 60 calories. However, larger fruits can have up to 100 calories per piece. An apple is also fat free and has no sodium. Apples have virtually zero protein, but they do consist of a lot of carbohydrates. In fact, roughly 15 percent of an apple consists of carbohydrates from sugar and fiber. An apple can have 13 to 15 grams of sugar, which may seem like a lot. However, it is important to remember that this is natural, unprocessed sugar that will not cause the same blood sugar elevations as refined white sugar can.

In a small apple alone, there are normally 3 to 5 grams of fiber. However, most of the fiber is located in the fruit's skin. So, peeling an apple will remove most of this very important nutrient. Remember, fiber fills you up. This, in addition to an apple's high water content makes it a filling snack and great for anyone on a diet.

                   How much to eat?

Apples can be eaten freely, but more than two or three a day does not increase the health benefits. Large quantities of apple juice can encourage tooth decay and diarrhoea.

                   Nutritional values

                   Key benefits

·         Apples, known as a cleansing food, contain fibre, antioxidants and fruit flavonoids. The most important of the flavonoids contained in apples is quercetin. This is also found in the skin and has anti-inflammatory as well as anti-cancer actions. Quercetin is a type of antioxidant that has been shown to have brain boosting benefits by protecting cells from damage.

·         Apples contain vitamin C as well – more so in green apples than in red ones.

·         Apples can reduce blood cholesterol levels, counter constipation and diarrhoea and help joint problems.

·         Apples are wonderful for hydration.

·         Fiber is perhaps the most important nutrient that apples provide

·         Apples are loaded with antioxidants that are associated with lowering bad cholesterol levels.

·         Apples also contain flavonoids and phytochemicals that may help protect organs like the lungs and colon.

·         They are also a good source of boron, which is associated with improved bone density and a stronger heart.

·         Apples also protect the heart by their high folic acid content.

·         Dentists also promote eating apples as a method of preventing tooth decay because they have nutrients known as tannins that can protect against plaque and gum disease. Also, the act of eating a water-rich, solid fruit can help clean away bacteria from teeth. This is because chewing an apple helps stimulate the production of saliva. Saliva kills bacteria and helps prevent tooth decay.

                   Maximising the benefits

Apples are best eaten raw, as cooking them can reduce the flavonoids by as much as 70 percent into the cooking water. It is also a good idea to eat the apple unpeeled as flavonoids are contained in or near the skin.

In conclusion