Apples seem so ordinary. But this fruit—second only to bananas in popularity with families—rocks the nutrition charts. “Most apple varieties contain hundreds of plant compounds that fight almost every common condition, even ones that affect kids,” says Rui Hai Liu, M.D., Ph.D., professor of food science at Cornell University, in Ithaca, New York.
Breathe easy. One of the fruit’s most potent pluses is quercetin. A natural antihistamine and anti-inflammatory, it’s practically tailor-made to combat asthma. A large Finnish study found that people with the highest amounts of quercetin in their blood were about half as likely to develop asthma as those with the lowest levels. Another report from the Netherlands showed that pregnant women who eat four or more apples per week are 50 percent less likely to have a child who develops asthma by age 5 than moms-to-be who eat just one apple a week. “No other fruit or vegetable addresses asthma as much as apples,” says Dr. Liu.
Add variety. You can’t go wrong with any kind of apple, though Fuji, Red Delicious, and Gala have the highest known concentrations of disease-fighting antioxidants among the most common types.
Crush cancer. Dr. Liu identified 13 substances called triterpenoids in apple peels and tested them on cultures of various kinds of cancer cells. He found that the compounds slowed their cells’ growth.
Tame tummy pain. A soluble fiber in apples can help prevent constipation. “A lot of kids have tummy upset because they don’t get enough fiber in their diet, and apples may help keep them regular,” says Victoria Shanta Retelny, R.D., author of The Essential Guide to Healing Food.
Save the skin. Kids don’t need to eat a lot of apples to get these health benefits. “Just a small whole, unpeeled apple a day is a good start,” says Dr. Liu. Apple products that don’t contain the skin, like some ciders, juices, and sauces, offer some of the same nutrients
as apples but have a lower amount per serving. Don’t use them as a substitute for the real thing.
Shop for organic. A report from the Environmental Working Group found that out of more than 50 different types of produce, apples had the most pesticide residues. Since apples will keep six to eight weeks in your fridge, stock up when there’s a sale on organic varieties.
Mix it up. At snacktime, slice apples for kids under 4, and challenge older children to eat enough of a whole apple to find
the seeds. Another idea: Cook with apples. These easy lunch and dinner recipes will become favorites with the apples of your eye.
Ingredients
1 Tbs. olive oil
½ cup chopped carrot
½ cup chopped celery
⅓ cup chopped onion
11/2 lbs. butternut squash, seeded
and cut into 1-inch cubes
(about 3½ cups)
2 medium apples, cored and cut
into ½-inch pieces
4 cups low-sodium chicken broth
Ground black pepper to taste
Whole-grain croutons
Make It
1 In a big pot, heat oil on medium. Add carrots, celery, and onions. Cook, stirring occasionally, for 8 to 10 minutes or until tender and starting to brown. Add squash, apples, and broth. Bring to a boil. Reduce heat. Simmer, uncovered, for 20 minutes or until squash is tender. Cool slightly.
2 Puree soup, in two batches if needed, in a blender or food processor. Add pepper and croutons. Makes about 6 cups.
Nutrition per 1.5 cups 185 calories;
6g protein; 4g fat (1g sat. fat); 35g carbs;
6g fiber; 88mg calcium; 1mg iron;
531mg sodium
