In recent years, scientific evidence has shown that the old proverb, ”An apple a day keeps the doctor away,” may be correct.

Although apples don’t, with the exception of potassium, contain any particular vitamin or mineral, they do contain high levels of various plant chemicals, including the flavonoid quercetin, which has anti-cancer and anti-inflammatory action. They are also a valuable source of pectin, a soluble fiber that can help lower “bad” cholesterol and help prevent colon cancer. Research has found that adults who eat apples have smaller waist lines, less abdominal fat, and lower blood pressure than those who don’t, apples may also prevent asthma in children. Apples are also virtually fat-free.

  • Rich in flavonoids for healthy heart and lungs.

  • Ideal snack for dieters as they are low in calories, low on the glycemic index, and can keep the hunger at bay.

  • Fiber content is rich in pectin, which can improve the blood lipids profile and reduce bad cholesterol.

  • A good source of potassium, which can prevent fluid retention.

Practical tips

Don’t keep your apples in a light, hot room as they will rapidly lose their vitamin C content. Instead, keep them in a plastic bag with air holes in the refrigerator, or in a cool, dark cupboard. Try to eat the skin as it contains up to five times as many plant chemicals as the flesh. When preparing apples, put the cut slices into a bowl of water with 1 to 2 tablespoons of lemon juice to prevent browning.

Major Nutrients

per average-sized apple

Calories : 60

Total fat : Trace

Protein : Trace

Carbohydrate : 16 g

Fiber : 2.8 g

Vitamin C : 5 mg

Potassium : 123 mg

Did you know?

Research has found a link between quercetin - found in apples - and protection against Alzheimer’s disease.

Stuffed baked apples

Serves 4

2 1/2 he being Tbsp blanched almonds

1/3 cup dried apricots

One piece preserved ginger

1Tbsp honey

1Tbsp syrup from the preserve ginger jar

For Tbsp rolled oats

Four large baking apples


[1] Preheat the oven to 350°F. Using a sharp knife, chopped almonds, apricots, and preserved ginger very finely. Set aside until needed.

[2] Place the honey and syrup in a sauce pan and heat until the honey has melted. Stir in the oats and cooked gently over low heat for two minutes. Remove the sauce pan from the heat and stir in the almonds, apricots, and preserve ginger.

[3] Core of the apples, widen the tops slightly, and score horizontally around the circumference of each to prevent the skins bursting during cooking. Place the apples in an overproof dish and fill with the stuffing. Poor just enough water into the dish to come about 1/3 of the way up the apples. Bake in the preheated oven for 40 minutes, or until tender. Serve immediately.

Chris Walker