An apple a day ...
- Shelby Tedrow OSU Extension Wayne County
- September 27, 2021
- 922
An apple a day keeps the doctor away, right? This idiom instructs us in a broad sense to eat more fruits and vegetables to gain better health.
The same message is found in the current USDA picture of healthy eating, MyPlate, which shows half of our plates filled with vegetables and fruits. We can see at a glance that apples, as well as other fruits and vegetables, are part of healthy eating recommendations. Let’s dig deeper into the apple bin.
The history of apples is fascinating. Most Ohioans have heard about John Chapman or “Johnny Appleseed,” who carried apple seeds and planted orchards across the Midwest. Did you know he apprenticed to an apple orchardist at age 13, preparing him for his work establishing and caring for apple orchards? He spent much of his time in Ohio in nearby Richland County. In colonial times apples were called a “winter banana” or “melt-in-the-mouth.” Sounds like apples were not as crisp as the ones today that are stored in temperature- and humidity-controlled environments.
But where did apple trees come from? As of today it is thought apples originated in Kazakhstan, near the Black Sea. The crabapple is the only apple native to North America.
What is an apple’s favorite relative? Granny. Around 2,500 varieties of apples are grown in the U.S. including Granny Smith, but only 100 varieties are sold commercially. Apples are grown
in all 50 states and are grown in 36 states for commercial purposes.
How many varieties of apples have you tasted? The best way to find your favorite apple is to taste them, cook with them and keep a record of your favorites for eating fresh or prepared in various dishes.
Can you name Ohio’s official apple? I’ll give you a hint. It’s a cross between Jonathan and Red Delicious varieties. Need another hint? It has yellow-green skin streaked with red. Can you almost taste the answer? Ohio’s official state apple is the Melrose, developed at the Ohio Agricultural Experiment Station in Wooster.
A single apple provides about 80 calories and is a significant source of fiber, especially if you eat the peel. Apples contain both soluble and insoluble fiber. Pectin is a soluble fiber that helps prevent the build-up of cholesterol in blood vessels, keeping the heart healthier. The insoluble fiber found in apples provides bulk and holds fluid in the intestinal tract. This keeps food waste moving along in the digestive system and prevents constipation. A higher fiber makes us feel satisfied and full, which helps maintain a healthy weight.
Another reason to keep the peel on your apple is that about half the vitamin C content is concentrated under the apple skin. Most of the fragrance cells also are found in the peel, so to get the most sensory enjoyment, bite into the whole apple, peel and all. And like all fruits and vegetables, apples contain many vitamins, minerals and phytonutrients to promote good health and keep the body functioning in tip-top shape.
There are many ways to prepare apples. Check out https://celebrateyourplate.org/ for some tasty recipes like apple corn chili, baked apple for one, apple crunch yogurt bowl, apple oatmeal muffins and more. Apples can be sweet or tart, soft or crunchy. With so many varieties to choose from, you are certain to find one to your liking.
Several Midwest states and many school districts celebrate locally grown apples every October with a big crunch. This year Apple Crunch Day is scheduled for Oct. 14 at noon. Families can register for the crunch online or just choose a day and time to fit their schedule. Bite into a delicious apple and listen to the crunch.
Eating on the run? An apple just needs to be rinsed under running water and is ready to go along with you. It refreshes the mouth and provides a multitude of health benefits. And the cost of apples remains low compared to many other fruits. Quick, healthy, refreshing and inexpensive — sounds like a winner. Bite into an apple today.
Sharon Rebmann is a SNAP Ed program assistant in Wayne and Holmes counties and may be called at 330-264-8722.