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Nutrition

Apples Nutritional value
Apples

Nutritional value

Although the nutrient levels are lower than in some other fruits, the range of nutrients in apples is wide, and having 'an apple a day' is still thought to be a good idea. Apples have useful, if not large, amounts of vitamin C, but they are an excellent source of antioxidants and phytochemicals, including flavonoids and phenols. The high content of the phytochemical quercetin is thought to help prevent various illnesses, including diabetes. Along with another flavonoid, catechin, it has been found to lower cholesterol levels and improve lung function. Some research shows that regular consumption of apples (and tomatoes) can improve lung capacity and reduce wheezing in asthmatics.

There are also small amounts of carotene (chiefly in the apple's skin), vitamin E, some B vitamins, potassium, calcium, boron (which helps build strong bones), magnesium, fibre and some iron.

Using apples

Autumn is the best time to buy English apples, notably 'real' Coxes, reputedly the best apple in the world.

* Wash, then store apples in the fridge to retain crispness; for longer storage, keep them uncovered somewhere cool and airy.

* Commercial apples are heavily sprayed and some are waxed, so peel non-organic ones.

* Use regularly at snack times; vary their presentation.

* To prevent browning, drop slices of apple into acidulated water (lemon juice or crushed vitamin C tablets do the trick).

* For the tastiest apple pies or crumbles, add a little cinnamon and freshly grated nutmeg and lots of sultanas, or mix with brambles or raspberries in season.

* Serve apple and cheese slices as a classic dessert.

* Make apple ice-cream: stew with sultanas in minimum water, puree, cool, mix in a little cream or evaporated milk, and freeze. Or freeze in individual pots as lollipops!

There are many more ideas in Mary Whiting's Dump the Junk! (Moonscape, Pounds 7.99)