Autumn is officially here, and that means it’s apple picking season! Here in Washington, we
have local access to over 30 varieties of the best apples – they say an apple a day keeps the
doctor away, but how? To get the most out of apples, leave the skin on! The skin contains
half of the fruit’s fiber and most of its polyphenols.
FIBER
• One medium apple has 4.8 grams of fiber, according to the USDA.
• Apples contain pectin, a type of fiber that acts as a prebiotic in your gut
microbiome.
• Since dietary fiber cannot be digested, pectin reaches your colon intact, promoting
the growth of good bacteria. It especially improves the ratio of Bacteroidetes to
Firmicutes, the two main types of bacteria in your gut.
POLYPHENOLS
• Apples are rich in polyphenols, which are a category of compounds naturally found
in plant foods, such as fruits, vegetables, spices, tea, dark chocolate, and wine.
• Polyphenols can act as antioxidants, meaning they can neutralize harmful free
radicals that would otherwise damage your cells and increase your risk of
conditions like cancer, diabetes, and heart disease.
• Apple skin contains the antioxidant quercetin, which can help boost your immune
system and reduce inflammation.
