The Cheap Superfood: The Apple - Alliance Integrative Medicine

The Cheap Superfood: The Apple

With superfoods being the new “it” thing in the nutrition world, incorporating them into your diet can be confusing and expensive. While acai, matcha, raw cacao, seaweed, hemp seed, and golden berries are fantastic additions to your pantry, let’s bring it back to the basics and keep it simple.

The apple is an incredible superfood that our grandmothers actually recognize! It has been pushed to the background with the new crop of super foods but it is brimming with phytonutrients and antioxidants. Tis apple season and it is primetime to stock up on this inexpensive and versatile food.

The Facts

  • Only 95 calories and 4.4 grams of fiber for one medium sized apple
  • Minerals: potassium, phosphorus, calcium, manganese, iron, and zinc
  • Vitamins: A, B1, B2, B6, C, E, K, folate, and niacin
  • No fat, sodium, or cholesterol

With so many varieties to choose from, here are a few tips:

Choose apples with the most nutrients.

Most: Braeburn, Gala, Granny Smith, Honeycrisp, McIntosh, and Red Delicious.

Least: Ginger Gold, Golden Delicious, and Pink Lady

The redder, the better as these varieties contain the most phytonutrients from being exposed to the sun. Phytonutrients help fight against chronic inflammation, high cholesterol, and cardiovascular disease.

How To Store

Store them in your refrigerator (crisper drawer) and they will last for up to ten days.

Should I eat the skin?

Too get the maximum amount of nutrition, you must eat the skin. Always buy organic (#1 on the dirty dozen list) or choose local from a trusted farmer (who often use sustainable practices). Stay clear of the shiny apples – unless you like eating beeswax!

Cloudy vs. Clear Apple Juice

Cloudy apple juice has up to four times more phytonutrients than clear according to research. While it is better to just eat an apple, choose unfiltered (cloudy) juice if you must indulge!

My favorite way to enjoy apples this time of year is as a quick afternoon snack. An apple smeared with raw almond butter is filling and satisfies my sweet cravings until dinner time.

Do you have a favorite apple recipe you want to share with us?

Leave a comment below!

By Dr. Tiffany Lester.
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