Apples are nutrient dense foods with a good amount of vitamin C. They also contain an antioxidant flavonoid called quercetin, shown to balance brain cell activity[1]. This excitation-inhibition balance in brain cells is essential to prevent neuropsychiatric disorders. Apples also have a lot of pectin fiber known to increase satiety and reduce energy intake in healthy adults [2]. Don’t forget “An apple a day keeps the doctor away”! Especially because human observational studies have shown that consumption of apples is associated with a reduced risk of cancer in different body locations. These findings, however, are probably not limited to apples but rather apply to high consumption of other fruits high in dietary fiber, for example. What counts as a serving?

  • Half of a large apple (Over 3 inches in diameter) or 1 small apple
  • 1 cup, sliced or chopped, raw or cooked apples

References:1. Fan et al.(2018). Quercetin reduces cortical GABAergic transmission and alleviates MK-801-induced hyperactivity. EBioMedicine, 34, 201-213. doi:10.1016/j.ebiom.2018.07.031.2. Wanders et al.(2014). Satiety and energy intake after single and repeated exposure to gel-forming dietary fiber: post-ingestive effects. International Journal of Obesity, 38(6), 794. doi:10.1038/ijo.2013.176.3. Fabiani et al.(2016). Apple intake and cancer risk: a systematic review and meta-analysis of observational studies. Public health nutrition, 19(14), 2603-2617. doi:10.1017/S136898001600032X.