Nutritional Benefits of Apples

With all the hype about "miracle" fruits these days—acai berries, blueberries, pomegranates—plain ol' apples, with their simple white flesh, literally pale in comparison. Does an apple a still keep the doctor away, or should we graduate to more exotic fare? No one fruit is a miracle sickness-fighting weapon. But eating plenty of different kinds of fruit sure does its part. And apples have lots of nutritional benefits. So celebrate that cold, crispy, juicy sweetness and sink your teeth into a good, old-fashioned apple. When you do, you'll be getting these nutritional benefits, shared by Gary Miller, an associate professor of health and exercise science at Wake Forst University in North Carolina: What Size Is a Medium Apple? A medium apple is 3 inches in diameter in the USDA National Nutrient Database for Standard Reference, a website that gives nutritional information about a variety of foods. According to that database, a medium apple has 95 calories. Cholesterol fighters: A medium apple is packed with 3 grams of fiber, supplying 12 percent of our daily needs. Some of that is pectin, a soluble fiber that helps lower cholesterol. Cancer fighters: Apples and apple juice are high in antioxidants, which may help fight certain diseases, such as cancer, heart disease and lung disease. Energy boosters: The naturally occurring sugar found in apples—3 teaspoons in a medium one—can give an energy boost for active people. Weight-loss helpers: You can eat more than five medium apples for the same amount of calories found in a medium serving of fast-food French fries. Heart supporters: Apples are healthy not only for what they contain but also for what's missing, such as cholesterol, saturated fat and sodium.