Apples come from the apple tree that originated from Central Asia, but are now grown all over the world, becoming one of the most popular fruits on earth. Apples are most commonly enjoyed in their raw crunchy form; however, they are also used to make juices, sauces and both sweet and savoury dishes. The coloured outer skin of the apple helps protect the white flesh, making apples an easy and transportable snack! The skin also contributes antioxidant health benefits and is packed with fibre. The variety of apples available seems endless, but some common ones are Red Delicious, Gala, Fuji, Granny Smith, and McIntosh. Some are better for fresh eating, while other varieties hold up well when cooked with. Try to wash your apple before eating to help rinse off any lingering pesticides.


Benefits of Apples:

  • There is evidence that shows apples may help manage blood sugar levels and lower risk of diabetes. This may be a combination of both the fibre and antioxidants from the skin, slowing down digestion and absorption of the sugars.
  • Animal studies show that the phenolic compounds in apples can reduce cholesterol levels, possibly contributing to a protective effect against heart disease!
  • There is research that suggests certain flavonoids from apples may help to lower risk of some types of cancer, especially lung cancer.

Nutritional Value of a Small Raw Apple (109g):

  • 57 calories
  • 0 g carbohydrate
  • 1 g fibre
  • 3 g protein
  • 2 g fat
  • 8% daily value of vitamin C
  • 3% of daily potassium requirements

Did You Know…

Apple seeds contain cyanide ,which is released when the seed is chewed and digested. Cyanide is a potent poison that can be lethal if consumed in large amounts. But not to worry: there is not nearly enough cyanide in the seeds of an apple core to be harmful!