Pick apples for a bushel of health benefits

Did you know apples are the most widely consumed fruit in the world? In the U.S., we eat nearly 18 pounds per person each year. And we've got plenty of apples to choose from: the U.S. grows close to 2,500 varieties.

Apples are readily available, easy to eat on the go and versatile in cooking and baking, and they offer a bushel of health benefits. To gather the most benefits, choose whole fruit over juice.

How apples support overall health

There's truth behind the old saying, "An apple a day keeps the doctor away." Here's how a daily apple supports overall health:

Antioxidants.
These substances reduce inflammation, aid in digestion and provide protection against cancers such as colorectal, lung and some forms of breast cancer. Antioxidants also help lower the risk of asthma, improve lung function and regulate blood sugar levels.

Fiber.
Fiber aids in weight loss by slowing digestion, reduces constipation by providing bulk and promotes gut health. It reduces the risk for heart disease by lowering cholesterol levels and blood pressure. It also helps lower blood sugar.

Hydration.
An apple contains 85% water, so it can help quench your thirst.

Phytochemicals.
Apples contain:

• Fisetin, which may protect against memory loss and boost brain health.
• Pectin, which acts as a prebiotic "food" for growing good bacteria.
• Quercetin, which protects your brain from oxidative stress, stops harmful bacteria from growing in your gut and strengthens your immune system.

How to choose and store apples

Sweet to tart, tender to crisp, apples are available year-round and won't break your budget , particularly in the fall and winter. Typically, there are 2-4 apples per pound.

Buy firm, well-colored apples with smooth skin free from bruises and gouges. Dry, tan-brown spots on the skin are called scald and don't affect the flavor.

Store apples in a plastic bag in the refrigerator for up to six weeks after purchase.

How to add apples to your daily diet

The serving size for fresh apples is one cup or one small apple. Try these simple ways to harvest the benefits of apples throughout the day:

• Arrange apple slices over pork chops to add moisture and flavor during cooking.
• Dip apples into peanut butter for a protein-packed snack.
• Mix apple chunks into tuna salad for a sandwich or main dish salad.
• Punch up your morning oatmeal by stirring in chopped apples and walnuts.
• Sprinkle cinnamon, apple pie spice or nutmeg on sliced apples and top with a dollop of nonfat plain yogurt for an easy "apple pie" dessert.

Apple recipes showcase their versatility

Apples add color and crunch to this whole-grain pilaf, which can be served warm or cold for a hearty lunch or as a side dish with grilled or roasted meat or fish.

Wild rice pilaf with cranberries and apples

By Mayo Clinic Staff
Serves 8

1/4 cup slivered almonds
3 cups water
1 1/2 cups wild rice, rinsed and drained
1/2 cup dried cranberries, no sugar added
2 tablespoons olive oil
1 tablespoon red wine vinegar
1 tablespoon sugar
2 Granny Smith apples, cored and diced

Preheat the oven to 325 F. Lightly coat a baking sheet with cooking spray.

Spread the almonds on the baking sheet and bake, stirring occasionally, until golden, about 10 minutes. Put on a plate to cool.

In a medium saucepan, bring 3 cups of water to a boil. Add the rice. Reduce heat and cover. Keep adding water as needed to keep the rice from drying out. Simmer until the rice is tender, about 45 to 60 minutes. Pour through a fine-mesh strainer to drain. Return the rice to the saucepan and stir in the dried cranberries. Cover and set aside.

In a small bowl, whisk together the oil, vinegar and sugar. Dice the apples. In a large bowl, combine the rice and apples. Add the oil mixture and toss to coat evenly. Serve warm or cold. Top with toasted almonds.

Nutritional per 1-cup serving: 289 calories, 5.5 grams total fat, 0 milligrams cholesterol, 3 milligrams sodium, 32 grams carbohydrates, 4 grams fiber, 5 grams protein.

Looking for more apple ideas? Check out these recipes from Mayo Clinic:

• Apple corn muffins
• Apple-fennel slaw
• Pork tenderloin with apples and balsamic vinegar
• Potato soup with apples and Brie
• Pumpkin cream cheese dip with apples

Corrinna Lenort is a registered dietitian in Nutrition Counseling & Education in Fairmont, Minnesota.