Apples: A Tasty Snack Packed with Nutrients

Apples don’t just taste good — they’re actually little nutritional powerhouses. One large apple delivers about 20% of your daily fiber, a boost of Vitamin C, and potassium, all for only around 130 calories — with no fat, sodium, or cholesterol.

Apples: Why they’re good for you

Fiber for digestive health:

Apples provide about 20% of daily fiber needs, which helps:

• support healthy digestion
• prevent constipation in kids
• keep everyone feeling full longer

This makes apples a great snack between meals — especially for school and lunch break.

Vitamin C for immune support:

Apples give a boost of Vitamin C, which helps the body:

• fight off colds
• repair tissues
• keep skin healthy

This is especially beneficial during school months and busy activity seasons.

Potassium for heart and muscle health:

Potassium is a mineral that helps:

• support muscle function
• regulate blood pressure
• keep the heart steady and strong

This matters for active individuals and athletes.

Antioxidants — especially in the peel!

Apples contain antioxidants like quercetin and polyphenols, which help protect cells from damage. Most of these powerful nutrients are concentrated in the peel — so when you can, enjoy apples unpeeled!

Natural sweetness — without the sugar crash!

Apples contain natural fruit sugars that release slowly because of the fiber — unlike candy or processed snacks, which can cause energy spikes and crashes. So the energy you get from apples lasts longer and feels better.

Apples: Easy to fit into your daily meals

• Put slices in lunchboxes
• Serve with cheese for a balanced mini-meal
• Slice into oatmeal
• Pair with nuts for protein
• Blend into smoothies

Final thought

Apples are proof that “simple” can still be incredibly healthy. They’re affordable, portable, naturally sweet, and full of real nutrition that supports growing bodies, busy adults, and healthy aging.