As the saying goes, an apple a day keeps the doctor away

Apples are nature's nutritious ‘grab-and-go’ food. Each one is packed with complex carbohydrates that gradually break down and release energy over a long period of time, giving you the extra boost needed to finish a busy day.

While the temptation is to reach for the chocolate, or sugar-coated something, choosing an apple each day can have a huge impact on your overall health, especially in years to come.

Apples are naturally free of fat, cholesterol, and sodium - perfect for people watching their weight and blood pressure. But better still, according to research, apples may also help reduce the risk of cancer with compounds that have potent anti-growth abilities against certain types of cancer cells.

The colourful shelves of the fresh fruit and vegetable counter at Choithrams.com is chock full of varieties from the world over, but this week we take a look at some of the options grown in the USA.

If you ask the growers of Washington Apples, they produce the crispiest, juiciest and most flavourful apples in the world. They follow strict grading and handling processes to ensure that you get a high-quality wholesome eating experience every time you take the crunch.

Whether to eat as a healthy on-the-go snack, added to your children’s lunchbox, or packed into meals and desserts, you can feel confident buying Washington Apples for your family and the taste will never disappoint.

Washington State is home to more than 30 types of apples, all ranging in flavour, texture, and colour. The one thing they all have in common is they are juicy, nutritious, and very tasty.

Red Delicious

An all-time favourite apple, this guy is crunchy, heart-shaped and mildly sweet. Best eaten as a snack but tastes wonderful in salads and fruit desserts.

Apples are rich in polyphenols, protective plant compounds, one of which is a flavonoid called quercetin. Research by the American Journal for Clinical Nutrition found that those with higher quercetin levels (mainly through eating apples) had a lower risk of several chronic diseases. 

Granny Smith

The famous tart, crisp, juicy and versatile variety, this one a clear favourite for Washington State pie bakers.

Animal studies have shown that pectin extracted from apples may help regulate the gut microbiome (beneficial gut bacteria), which in turn may help prevent obesity and other inflammatory disorders. Studies on humans also look promising, but more research is needed.

Gala

This apple is spotted by the pinkish-orange stripes. It's crispy, sweet and snappy and is a great option for salads.

Apples are low on the glycaemic index (GI) thanks to their fibre content. This, together with their high flavonoid content, may help to improve insulin sensitivity, which is important both for weight management and preventing diabetes.

Visit www.waapple.org to learn more about apples grown in Washington State and discover the healthy benefits of apples, along with plenty of family-favourite recipes.

@WashingtonApplesME