You’ve heard the saying your whole life. You legitimately love apples. Your kids love apples – apple slices, apple chips, applesauce, apples and peanut butter in the afternoon – the apple-centric snack possibilities are endless. And while an-apple-a-day isn’t exactly a cure-all, apples are basically superheroes when it comes to packing a nutritious punch. They are high in fiber, and packed with various vitamins and minerals that are beneficial for heart health, diabetes risk, and gut health.
From sweet reds to sour green ones, apples are known for their versatility in color, taste, and culinary value as a nutrient-dense snack and as an extra bit of flavor to wholesome recipes such as salads, smoothies, and pies. Keep reading to learn more about why we just can’t get enough!
Did you know? One apple has:
- 5.5 ounces of water
- 12 grams of naturally occurring sugar
- 4 grams of dietary fiber (16% of the DV)
- 11 micrograms of calcium (1% of the DV)
- 8 micrograms of Vitamin C (9% of the DV)
- 195 micrograms of potassium (4% of the DV)
- 20 micrograms of Phosphorus (2% of the DV)
Note on DV: It’s important to consume as close as you possibly can the % Daily Value (DV) of each nutrient. Daily Values reference the amount of nutrients to consume or not to exceed each day based on consuming 2,000 calories per day.
High in Fiber: Have we mentioned how much we love fiber? Apples are high in soluble fiber, which can support regular digestion and promote gut health. Its loaded fiber content helps to moderate blood sugar levels, which is an added bonus for kids navigating diabetes or those at risk of developing diabetes.
Rich in Antioxidants and Anti-inflammatory Properties: Apples contain various antioxidants, particularly quercetin, which helps to strengthen the immune system and support brain health. The combination of fiber and antioxidants also helps to reduce inflammation in the body and reduce the risk of chronic diseases. All of which are needed to support growing bodies. No wonder apples make the perfect after-school snack!
Natural Energy Boost: Looking for a way to cut out added sugars in your kids’ diet? Apples are high in natural sugars, which is great for kids who may need a little pick-me-up between meals or before physical activity.
Promotes Healthy Eating Habits: If you’re looking for ways to incorporate healthy eating more into your home life, consider starting with an apple. Apples are an affordable and versatile fruit that can subtly contribute to forming healthy habits and preferences for nutritious foods. Try incorporating apples into home-cooked meals and snacks. Don’t be surprised if they ask for more!
Whether you’re enjoying a classic like the Granny Smith or indulging in a Fuji or Gala, know that with every crisp bite, apples are not just a sweet snack but a wholesome addition to healthy eating practices.
We were so inspired by the freshness of apples that we here at PLEZi made Apple Splash, an homage to this delicious fruit. While it doesn’t replace the nutritional benefits of apples, it gives you a little kick of apple sweetness along with fiber and hydration. Here’s to the joy of parenting with apples – nature’s gift that really does keep on giving.
- Harvard T.H. Chan School of Public Health: Apples
- Cleveland Clinic 7 Reasons Why Apples Are Good for You
- Healthline. Apples 101: Nutrition Facts and Health Benefits
- U.S. Department of Agriculture. FoodData Central. Red Delicious Apple
- U.S. Department of Agriculture. Dietary Guidelines for Americans 2020-2025