Nutritional Information

Minerals Per medium apple (150g) %RDI

Potassium (mg) Calcium (mg) Magnesium (mg) Phosphorus (mg) Iron (mg) Copper (mg) Zinc (mg) Chloride (mg) Manganese (mg) Selenium (µg) Iodine (µg)

Vitamins

150 7.5 6 12 0.2 0.05

66

6 8% <1% 2% 2% 1% 5% 0% 8% 0% 0% 4%

Per medium apple (150g) %RDI

Vitamin A (retinol) (µg) Vitamin D (µg) Vitamin E (mg) Vitamin K (µg) Thiamin (mg) Vitamin B1 Riboflabin (mg) Vitamin B2 Niacin (mg) Vitamin B3 Vitamin B6 (mg) Vitamin B12 (µg) Folate (µg) Vitamin B9 Panthothenic Acid (mg) Vitamin B5 Biotin (µg) Vitamin C (mg) 21 0 0.14 8.4 0.06 0.06 0.2 0.11 0 0 0.2 1.7 9 0% 0% 1% 11% 6% 4% 1% 8% 0% 0% 3% 3% 11%

HEALTH BENEFITS

A Public Health Announcement from the HARVARD SCHOOL OF PUBLIC HEALTH

Apples are rich in quercetin and pectin, both of which are credited for supplying apples with their health benefits. Quercetin is a flavonoid, a type of naturally occurring plant chemical that has antioxidant and antiinflammatory effects. Pectin is a type of soluble fibre that may help prevent constipation and have a modest effect on lowering LDL, the “bad” cholesterol. Pectin is also fermented by beneficial bacteria in the colon, which produces short chain fatty acids that may play a role in the prevention of chronic diseases, including certain cancers and bowel disorders.

Fresh, whole apples offer the most nutrients. Discarding the skin removes much of the fibre and the majority of flavonoids. Dehydrating or drying the apples removes vitamin C, which is predominantly in the flesh. In addition, sugar (along with extra calories) is often added to dried apples. Clear apple juice undergoes filtering and pasteurization, which removes most of the flavonoids and fibres.

Overall research shows a benefit when adding apples to the diet. The studies below looked at the health effects of apples in the diet over time, or examined the effects of specific phytochemicals in apples.

Cardiovascular health. Animal studies have shown that plant chemicals, particularly in the apple peel, combined with pectin fibre can help to protect against free radical damage in the heart and blood vessels and have cholesterol-lowering effects. Human intervention studies using fresh apples, fresh unpasteurised and unfiltered apple juice, or apple supplements show