Apples

Apples

Research continues to mount on how this "king of fruits" helps to keep the doctor away.

Providing a good source of fiber (including an important soluble fiber called pectin) as well as vitamin C, apples real power may lie in their rich concentration of heart healthy flavonoids including quercetin.

HEALING TIP: Because apples are on the Dirty Dozen, be sure to always pick organic.

Glycemic Index=38
Glycemic Load=6
Antioxidant Score* (ORAC)=4,275
*Red Delicious, raw with skin

The Benefits

*Excellent Source of:
*Good Source of: Fiber, Vitamin C
*Preferences: Low Fat, Low Saturated Fat, Low Cholesterol, Low Sodium, No Fish, No Red Meat, No Pork, No Eggs, No Shellfish, No Gluten, No Nuts, No Seeds, No Soy, No Dairy, No Poultry, No Corn, No Yeast, No Peanuts, No Molds, No Citrus, No Tubers, No Nightshade, No Legumes, No Grains

Selecting and Storing

Available year-round, apples peak season is from September through November when newly harvested. Buy firm, well-colored apples with a fresh (never musty) fragrance. The skins should be smooth and free of bruises and gouges. Store apples in a cool, dark place. They do well placed in a plastic bag and stored in the refrigerator.

Nutrition Information(amounts per serving)

Serving Size: 1-small APPLES,RAW,WITH SKIN

OMEGA-6 / OMEGA-3 RATIO: 5.15

Calories: 77

MACRONUTRIENTS	Amount	% Daily Value*
Total Fat	0.25 g	*
Saturated Fat	0.04 g	*
Monosaturated Fat	0.01 g	*
Polyunsaturated Fat	0.08 g	*
Trans Fat	0 g	*
Essential Fatty Acids (Omega-3)
ALA	13 mg	*
EPA, DHA	0 mg, 0 mg	*
Conjugated linolenic acid (CLA)	0 mg	*
Cholesterol	0 mg	*
Total Carbohydrate	20.6 g	*
Sugars	15.5 g	*
Fiber	3.6 g	*
Protein	0.39 g	*

MICRONUTRIENTS	Amount	% Daily Value*
VITAMINS
Vitamin A	80.5 IU	2%
Vitamin C	6.8mg	11%
Vitamin D	0 IU	0%
Vitamin E	0.27 IU	1%
Vitamin B6	0.06 mg	3%
Vitamin B12	0 mcg	0%
Vitamin K	3.3 mg	4%
Folate	4.5 mcg	1%
Niacin	0.14 mg	1%
Riboflavin	0.04 mg	2%
Thiamin	0.03 mg	2%
MINERALS
Calcium	8.9 mg	1%
Copper	0.04 mg	2%
Iron	0.18 mg	1%
Magnesium	7.4 mg	2%
Manganese	0.05 mg	2%
Phosphorous	16.4 mg	2%
Potassium	159.4 mg	5%
Selenium	0 mcg	0%
Sodium	1.5 mg	0%
Zinc	0.06 mg	0%
PHYTONUTRIENTS
Alpha-carotene	0 mcg
Beta-carotene	40.2 mcg
Beta-cryptoxanthin	16.4 mcg
Lutein + zeaxanthin	43.2 mcg
Lycopene	0 mcg

*Notes on Macronutrients: Because your personal nutrition needs are unique, please refer to the information on this site to learn more about your intake of macronutrients (Fats, Carbohydrates & Protein).