An apple a day: what this fruit offers and how to include it in your diet

The saying "an apple a day keeps the doctor away" has equivalents in many languages and sums up a sensible idea: eating fruit every day is part of a healthy diet. The apple is not a miracle food, and it does not prevent disease on its own, but it has several qualities that earn it a place on the table. It is affordable, available almost all year round, keeps well and is easy to take to school or work.

What an apple contains

A medium apple, weighing about 150 to 180 g, provides roughly:

• 80 to 95 kcal, mainly in the form of the fruit's natural sugars;
• About 85% water, which contributes to hydration and to the feeling of fullness;
• 3 to 4 g of fibre, including pectin, a type of soluble fibre;
• Vitamin C and potassium, in moderate amounts;
• Polyphenols, compounds with antioxidant activity, such as quercetin, largely concentrated in the peel.

Compared with other fruits, apples are not especially rich in vitamins. Their main appeal lies in the combination of fibre, water and plant compounds in a food with low energy density.

Realistic benefits

Rather than promising miracle effects, it is worth looking at what apples can actually offer as part of a balanced diet:

• Fullness: fibre and water mean that a whole apple is more filling than the same number of calories as juice or biscuits. It makes a good snack between meals.
• Digestion: fibre supports regular bowel movements and feeds the beneficial bacteria in the gut.
• Cholesterol and blood sugar: soluble fibre, such as pectin, helps to moderate the absorption of fats and sugars. Diets rich in fruit, vegetables and fibre are associated with better heart health, but no single fruit replaces an overall pattern of healthy habits.
• Oral health: chewing an apple stimulates saliva production. Even so, it does not replace brushing your teeth, which remains essential.

The peel: eat it or not?

Whenever possible, it is worth eating apples with the peel on. That is where a large share of the fibre and polyphenols is concentrated. To do so safely:

• Wash the fruit under running water, rubbing the peel with your hands or a soft brush;
• Dry it with a clean cloth or kitchen paper;
• For young children, cut it into thin slices or grate it to reduce the risk of choking.

The seeds should be discarded, along with the core.

Practical ways to include apples every day

• As they are: whole or sliced, this is the simplest snack. To stop slices browning in a lunch box, sprinkle them with a few drops of lemon juice.
• With protein: apple slices with a tablespoon of peanut butter or a piece of cheese make a more complete snack.
• At breakfast: grated into porridge or diced into plain yoghurt with cinnamon.
• In salads: apples go well with green leaves, walnuts, grated carrot and fresh cheese.
• Sugar-free purée: simmer 4 peeled, chopped apples with 50 ml of water over a low heat for 10 to 15 minutes, then mash. Serve as a dessert or as a side for pork or poultry.
• Baked apple: remove the core, sprinkle with cinnamon and bake at 180 °C for 25 to 35 minutes, depending on size.

How to choose and store apples

Choose firm apples without soft or bruised patches. In the fridge, in the fruit and vegetable drawer, they stay in good condition for several weeks, much longer than at room temperature. It is best to keep them away from more delicate fruit, because they release ethylene, a gas that speeds up ripening. Varying the types, sweeter or more tart, helps keep things interesting, especially for children.

For a lunch box, a whole apple keeps well for several hours without refrigeration. If it is cut, it is better to put it in a closed container. You can also prepare one apple per person on Sunday, already washed and dried, in a bowl in plain sight in the kitchen: fruit that is within reach is more likely to be eaten than fruit forgotten at the back of the fridge.

In summary

The apple is a practical, inexpensive and filling fruit that provides water, fibre and antioxidant compounds, especially in the peel. It is not a miracle solution, but an apple a day is a simple way to help meet fruit recommendations, within a varied diet that includes other fruits, vegetables, pulses and whole grains.