Health Benefits of an Apple in the Mediterranean Diet

Apples are a part of the cuisines of many countries, and have existed in the Mediterranean as early as the third century B.C.E., when Cato, a Roman writer, mentioned seven different varieties of apples. The Roman Pliny, writing in the first century C.E., names thirty-six varieties of apples in his writings. Caesar’s invading Roman legions are credited with introducing apples to Britain, and the first American settlers brought apple seeds to the New World.

One medium apple has about 80 calories and supplies 5 grams of fiber, more than a serving of oatmeal and about one-fourth the daily fiber recommended by the American Dietetic Association. Most of the fiber in apples is soluble fiber, a substance demonstrated to lower cholesterol levels.

But the benefits don’t stop there. A daily apple may indeed keep the doctor away, especially if that daily apple remains unpeeled. Recent research out of Cornell University has uncovered a host of phytochemicals in apple skins, including the flavonoids known as quercetin glycoside, phloretin glycosides, chlorogenic acid, and epicatechin, most heavily concentrated in the skin. Apples have been shown to exhibit higher antioxidant activity than oranges, grapefruits, carrots, spinach, onions, and green peppers, according to the Cornell study. (Wash and rinse apples well with vinegar and water if they aren’t organically grown.)

Yet Americans only eat, on average, an apple every three days. Apples are one of the hardier fruits that keep well and ship well, and compared to many fruits, they are amazingly long-lived. This durability adds to apples’ convenience. You can buy them in bulk and eat them, as long as they are stored in a cool, dry place, for months. Some apples can keep for six months or more (such as the popular Red Delicious) un­der the right conditions. What food could be more conve­nient than an apple?

Look for apples with firm flesh and without bruises, soft spots, depressions, cuts and nicks, or little holes. If the in­side flesh is showing and has been exposed to the air, vita­mins and minerals may have been destroyed. Apples grown locally or regionally are great if you can get them. Big or small, apples can be surprisingly sweet and juicy. Color varies among apple varieties. Red Delicious, for example, are a bright or deep red, while Gala apples are yellow over­laid with a rosier red.

Avoid apples with a brilliant shine. Lots of shine probably means lots of wax, which traps pesticides. If you can find only waxed apples, peel them before eating. Whether you peel or not, wash all apples with vinegar and water, and scrub with a brush. Cut out any bruises or nicks. Apples last longer in the refrigerator and ripen faster at room tempera­ture (as is the case with many fruits).

Some of the more widely available apple types, all great for eating out of hand, are Braeburn, Empire, Fuji, Gala, Golden Delicious, Granny Smith (also perfect for pies), Jon­agold, Jonathan, McIntosh, Red Delicious, Rome Beauty (also ideal for baking), and Winesap. Many other types ex­ist, too. Check your local market, produce stand, or grocery store. Apples are widely available all year round in the United States, and the many types, flavors, colors, and uses make them irresistible. Shouldn’t you be eating more?