Apples are a sweet source of antioxidants, including vitamin C and an array of cancer-fighting polyphenols that work in concert to exert a powerful effect. A baseball-size apple contains, on average, just 6 milligrams of vitamin C, but because the phytonutrients work synergistically, the apple’s antioxidant activity is equal to 1,500 milligrams of vitamin C. In a study of more than 7,000 adults, people who regularly ate apples experienced some very specific disease-preventing benefits: a 30 percent decreased risk for high blood pressure and significantly reduced inflammation markers.
Choose It & Use It
Conventionally grown apples are heavily treated with pesticides, so opt for organic when possible. And eat the peel: polyphenols are five times more prevalent in apple skin than flesh. Notably, Red Delicious apples are higher in antioxidants than Gala or Fuji.
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Baked Apples with Maple-Walnut Sauce
Apples made the top 20 in a USDA list of foods with the highest antioxidant scores. The richest concentration of antioxidants is found in the fruit’s skin, so this recipe calls for unpeeled apples. Halving the apples before baking them saves cooking time and lets the fruit soak up moremore
Roasted Butternut Squash, Apple, and Farro Chowder
Farro is an ancient whole grain related to wheat. When cooked, it has a chewy texture and slightly nutty flavor.more
Apple Salsa Salad
Crushed blue corn chips add color and crunch to this salad. Mâche is a mild salad green that comes in little bouquets.more
Creamy Cauliflower Soup with Apple and Tarragon
This soup gets its golden hue from a pinch of ground turmeric.more