Exotic Apples

Apples from Kashmir and Himachal, Kinnaur

Apples Are Nutritious

A medium apple — with a diameter of about 3 inches (7.6 centimeters) — equals 1.5 cups of fruit. Two cups of fruit daily are recommended on a 2,000-calorie diet.

One medium apple —6.4 ounces or 182 grams — offers the following nutrients (1) 64

Trusted Sourc:Carbs: 25 grams

• Fiber: 4 grams
• Vitamin C: 14% of the Reference Daily Intake (RDI)
• Potassium: 6% of the RDI
• Vitamin K: 5% of the RDI

What’s more, the same serving provides 2–4% of the RDI for manganese, copper, and the vitamins A, E, B1, B2, and B6.

Apples are also a rich source of polyphenols. While nutrition labels don't list these plant compounds, they’re likely responsible for many of the health benefits.

To get the most out of apples, leave the skin on — it contains half of the fiber and many of the polyphenols.

SUMMARYApples are a good source of fiber and vitamin C. They also contain polyphenols, which may have numerous health benefits.

• Calories: 95