Why an apple a day keeps the doctor away

Apples are low in kilojoules and a good source of dietary fibre for gut health… but there’s more, as Coles Group Nutritionist Kim Tikellis explains.

Fresh apples

Kim Tikellis: Apples and pears are a perfect mobile snack and a good source of dietary fibre, especially when you leave the skin on.

An apple a day to keep the doctor away may be true! Apples, like most fruits, are low in kilojoules (energy) to help maintain a healthy weight and contain soluble pectin fibre which helps to control blood cholesterol levels.

  • Crunchy apples and pears are a good source of dietary fibre for gut health, especially if you leave the skin on when eating.
  • One 150g apple provides over 25% of daily anti-oxidant vitamin C needs for immunity.
  • Apples and pears both contain the B-vitamin folate for growth and development. One piece provides at least one third of daily folate needs for Australian adults.

Cooking tips

  • Grate a crisp apple or pear to top muesli or breakfast cereal, add into muffin recipes and salads, or even a curry sauce for an extra layer of texture and flavour.
  • Ripe apples or pears in the fruit bowl? Chop and microwave to make stewed fruit for pies, crumbles or chutney sauce.
  • Apples and pears match well with cheeses on a platter, nuts and berries in fruit tarts and white meats as a chutney sauce.

Fun facts

  • The Greeks and Romans cultivated apples as a symbol of love and beauty.
  • Apples and pears are both pome fruit, botanically related to the rose family, popular as they grow in temperate climates.
  • Popular Packham pears were first produced in Australia in 1896 by Charles Henry Packham.