Missouri Apples Nutrition, Univeristy of Missouri

Missouri Grown Apples

Evidence shows truth in the saying "An apple a day keeps the doctor away." While no one food can ensure perfect health, new evidence from medical studies suggests that apples--and the good things in them--really can help you and your family stay healthy.

The Nutritional High Points of Apples

Apples are a healthy, no fat, cholesterol free fresh dessert, as well as an excellent source of fiber. An average-size apple has five grams of fiber, which supplies 20% of the daily fiber recommendation. Apples also are a natural source ofVitamins A, B1, B2, C, Niacin, and minerals calcium, phosphorus, iron, iodine, and potassium.Recent studies suggest that naturally occurring compounds called flavonoids, may reduce the risk ofheart disease and inhibit the development of certain cancers. Dietary fiber and pectin, a fiber component, are found in apples. Some researchers believe fiber and pectin aid digestion and may also help limit the absorption of cholesterol in the body.

Nutrient Content of One Medium-Sized Apple With Skin

One Medium-Sized Apple (5 ½ oz/160g)^**

Calories....................80
Dietary Fiber........5.0 grams
Carbohydrate..........18 grams
Fat..................0.0 grams
Protein..............0.0 grams
Cholesterol.............0.0 mg
Sodium..................0.0 mg
Vitamin C...............6.0 mg
Potassium...............170 mg

Perfect as a snack or main meal component for dieters, apples are filling but not fattening because of their high fiber and water content.

**SOURCE: Apple Nutrition Study, commissioned by PMA, 1991.

FROZEN: Core, peel, and slice apples. Dunk slices in lemon juice to prevent browning. Pack closely in container and freeze. When thawed, they make great out-of-season additions to bran muffins, salads, poultry stuffing, pancakes, and school lunch boxes.

DRIED: Peel, core and slice unburied fruit. Soak in lemon juice. Place slices one-deep on screen over racks, and heat at 105-150 degrees F until a slice cut in half yields no moisture when squeezed. Perfect anytime to eat as a snack.

BAKED: Use for special occasions. Core, fill with orange juice, cinnamon, or nutmeg and raisins. Bake (or microwave) until soft.

JUICE: Poach fish in apple juice or cider instead of water for a mouth-watering difference. Or mix yogurt and apple juice with cinnamon and nutmeg or curry powder and onion for gourmet "veggie" dips. Mix equal parts of apple juice and yogurt for a delicious fruit salad dressing. Heat apple cider with cloves, lemon twist, and cinnamon sticks for mulled apple cider for a warm winter drink. Delicious!

For further information about Missouri Apples contact:
Dr. Michele R. Warmund, State Fruit Specialist
1-31 Agriculture Building
Columbia, MO 65211
Phone: (573) 882-9632 Fax: (573) 882-1469