Apple – everything you need to know about everyone's favorite fruit

The apple – whether freshly picked from the tree, as part of a warming porridge or as a popular apple pie – is a true star among fruits. It is not only one of the most popular fruits in Germany, Austria and Switzerland because of its taste, but also because of its impressive nutritional value. Find out everything you need to know about this favorite fruit in this blog post.

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What makes apples so healthy

As the favorite fruit of Germans and Austrians, the apple scores not only because of its irresistible taste but also because of its impressive nutritional profile. Below you will find an overview of the most important ingredients of apples:

The apple as a source of fiber

A glance at the fiber content of apples shows that these fruits are true fiber heroes, which plays a crucial role in digestion. Dietary fiber supports a smooth digestive process and contributes to a long-lasting feeling of satiety. In addition, fiber has the remarkable property of stabilizing blood sugar levels, which is particularly beneficial for diabetics. But be careful: apples also contain a lot of sugar. People with diabetes should therefore consult a doctor to find out whether apples should be on their diet.

Apples are also known to regulate cholesterol levels, which can reduce the risk of cardiovascular disease in the long term.

When vitamins fall from the tree

The variety of vitamins in apples is impressive and contributes significantly to our health. The vitamin C they contain is a powerful antioxidant that strengthens the immune system and protects our cells from harmful free radicals. Vitamin A is essential for maintaining eye health, while vitamin K plays an important role in blood clotting.

Protective antioxidants in apples

Apples contain a range of antioxidants, including flavonoids and polyphenols. These substances play a key role in protecting against cell damage. They reduce inflammation in the body and have the potential to reduce the risk of chronic diseases such as diabetes and certain cancers.

This brief insight into the healthy nutrients in apples alone shows what a real superfood they are. So it's worth incorporating apples into your daily diet.

Calories and nutritional information about apples

Let's take a closer look at the nutritional value of apples. The table below shows the nutrients contained in 100 grams of apples and the quantities in which they occur.

A crucial factor for many is calorie content. Apples are low in calories, which is good news for anyone who, for whatever reason, is on a low-calorie diet. With only about 54 kcal per 100 grams, an apple is a delicious yet low-calorie option for a snack. However, it cannot replace a meal due to its low calorie content and uneven distribution of macronutrients. Since it consists mainly of carbohydrates, it gives you quick energy, but the protein and fat content are low.

On the other hand, apples are full of vitamins. This makes them a real secret weapon in the fight against colds. Apples are excellent at supporting the immune system in its work. But apples not only provide vitamins, they also contain a variety of minerals that are crucial for optimal health, such as potassium, iron and magnesium.

Average nutritional information for apples

How much fiber does an apple contain?

Each apple contains about 2-3 grams of fiber. At first glance, this may seem modest, but appearances can be deceiving. These small plant fibers have a significant effect on our organism.

For example, they help you feel full for longer. This is because dietary fiber is an indigestible food component that takes longer to pass through the gastrointestinal tract. They also swell up in the digestive tract, which makes the stomach feel fuller for longer.

Some dietary fibers serve as food for the intestinal bacteria that are responsible for a healthy intestinal flora. A healthy intestinal flora is in turn essential for personal well-being and for a functioning immune system. Dietary fiber is also known to stimulate intestinal activity and thus prevent constipation.

No matter how you process your apples, for example as a snack between meals or in a delicious muesli, the dietary fiber is always retained.

The apple and vitamins

We have already mentioned what a vitamin miracle the apple is, but what does that mean exactly? To answer this question, let's take a closer look at the individual vitamins:

• Vitamin C: Known for its role in the immune system, vitamin C is present in apples in significant quantities. It acts as an antioxidant and supports skin health and wound healing.
  
• Vitamin A: Important for vision, skin health and the immune system. Apples contain beta-carotene, which is converted into vitamin A in the body.
• Vitamin B1 (thiamine): Helps the body produce energy from carbohydrates and is important for nerve function.
  
• Vitamin B2 (riboflavin): Plays a role in energy metabolism and supports healthy skin and eyes.
• Vitamin B6: Involved in protein metabolism and important for the formation of red blood cells and the functioning of the nervous system.
• Vitamin B9 (folic acid): Important for cell division and particularly relevant for pregnant women as it helps to prevent birth defects.
  

Each of these vitamins contributes to promoting good health in its own way, making apples a valuable addition to any balanced diet. It is not for nothing that the famous saying goes: “An apple a day keeps the doctor away”.

Apple and weight loss – what is behind the apple diet?

The apple diet is a special form of fasting that has gained popularity in recent years. The principle of this diet is radical: for a certain period of time, the main food intake consists exclusively of apples. Adherents of this diet claim that the high amount of fiber and water in apples leads to a quick feeling of satiety while reducing calorie intake.

While such a diet may lead to short-term weight loss, it is important to be aware of the possible risks. A diet consisting only of apples does not provide all the nutrients the body needs and can lead to deficiency symptoms. Such a radical calorie reduction can also affect the metabolism, so that in the long term, there may be weight gain once the normal diet is resumed.

Nutrition experts recommend enjoying apples as part of a balanced diet. However, they should never be used as a sole source of nutrition. In addition to apples, a healthy diet should include other types of fruit and vegetables, as well as nuts, grains, legumes and much more. Combined with regular exercise, this is the key to healthy weight management and general well-being.

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Apple varieties and their origin

With over 20,000 varieties worldwide, the apple, originally known as “Malus” in Latin, comes in an impressive variety. In Europe, we find a rich selection from traditional to modern varieties.

• Old varieties: “Boskop”, “Cox Orange”, the robust “Holzapfel” and the late-ripening “Winterapfel” are examples of old varieties with intense flavors. Boskop, tart and aromatic, is excellent for baked goods, while Cox Orange, with its delicately sweet and sour flavor, is ideal for eating fresh. The crabapple, often found in wild varieties, is known for its rustic nature, and the winter apple brings a late sweetness that is particularly appreciated in fall and winter.
• Modern varieties: New varieties such as “Jonagold”, “Braeburn” and the popular “Granny Smith” were created through selective breeding. Jonagold, a blend of sweetness and acidity, is versatile, while Braeburn, with its crunchy flesh, is particularly popular as a snack. The Granny Smith, known for its light green color and crisp texture, is a popular choice both raw and in the kitchen.
• Regional specialties: Each region has its own special varieties that have adapted to local climatic conditions. For example, “Elstar” and “Gloster” are popular in Germany, while varieties such as “Gala” and “Kronprinz Rudolf” are also valued in Austrian cuisine.

This diversity shows the adaptability of the apple to different climatic conditions and makes it a versatile ingredient in the kitchen and as a snack.

The most popular apple varieties at a glance

• Elstar: This variety is known for its balanced sweet-sour flavor. The apples are medium-sized, with an attractive red-yellow color. Their juicy texture makes them an ideal snack for in between meals. Elstar apples are also popular in salads and for baking because they hold their shape well.
  
• Jonagold: A cross between the “Jonathan” and “Golden Delicious” varieties, these apples are large, with a bright red color on a yellow background. They are particularly juicy, making them an excellent choice for apple pies and other baked goods. Their sweet and slightly tart flavor adds a special touch to any recipe.
  
• Braeburn: This variety is known for its crisp texture and a rich, slightly spicy flavor. The apples have a beautiful red-green color and are very versatile. They are not only delicious raw, but are also great for cooking and baking because they hold their shape well.
  
• Golden Delicious: These apples are mild and sweet, with a soft, juicy texture. They have an attractive yellow skin and are a popular choice for apple sauce and apple compote. Due to their sweet taste and soft texture, they are less suitable for recipes that require a firmer apple variety.
  
• Boskoop: Also known as 'Belle de Boskoop', this variety is famous for its pronounced tart flavor and firm flesh. The apples are large and have a rough, green-red skin. They are particularly suitable for baked apples and apple pie, as they do not disintegrate when baked and retain their intense flavor.
  

Interesting facts about apples that you probably didn't know

Did you know that apples are members of the rose family? This means that they are closely related to roses, one of the most popular flowers in the world. This connection becomes particularly clear when apple trees reveal their magnificent apple blossoms in spring.

But there is more to discover about the apple. For example, the fruits are small chemical marvels that release the gas ethylene. This gas is not only important for the ripening of the apples themselves, but also affects other fruits in their vicinity. So if you want other fruits to ripen more slowly, you should store them separately from apples.

Another noteworthy fact is that the apple peel is considered the healthiest part of the apple. It contains the most fiber and a high concentration of valuable phytochemicals, such as polyphenols, which have antioxidant properties. These substances help to protect against cell damage and can reduce the risk of certain diseases. Therefore, it is recommended to enjoy the apple with peel. However, you should choose organic apples and wash them thoroughly.

It is also impressive that the apple originated in Central Asia, although it is often associated with Europe and North America. From there, it spread via the historic Silk Road to Europe and eventually to the United States and other parts of the world.

Apple recipes for breakfast

Apple strudel, apple pie or baked apples are popular recipes with this versatile fruit, but apples are also a popular ingredient in breakfast recipes. For example, the original recipe for Bircher muesli calls for grated apples.

We at VERIVAL have reinterpreted the classic and created this delicious Bircher breakfast in a jar.

And because apples go perfectly with sweet pastries, we also have a cake recipe for you. You can enjoy the cake as a delicious breakfast in the days following baking.

The apple and Verival – what connects us

At Verival, where quality and sustainability are our top priorities, apples are an essential ingredient in our breakfast products. From our popular Bircher porridge and innovative blueberry-apple porridge to our wide range of nut-fruit and Bircher wholegrain mueslis, apples play a key role in all of these creations.

Our philosophy of only processing organic products from sustainable agriculture is perfectly expressed in our use of regional apples. Since apples are available all year round in our part of the world, we can continuously offer products that are both seasonal and regionally rooted.

In addition, apples make a valuable contribution to our mission of offering balanced breakfast products with an optimal nutrient distribution, which not only ensure a good start to the day but also contribute to the long-term health of our customers.

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Frequently asked questions

How healthy are apples really?

The apple is very healthy, rich in important nutrients such as vitamins, fiber and antioxidants that support the immune system and contribute to overall health.

What is the best way to store apples?

Apples should be stored in a cool, dry place, ideally in the refrigerator or a cool cellar, separate from other fruits, to maximize their shelf life.

How many apples a day are healthy?

Two to three apples per day can be healthy, but it's important to enjoy them as part of a balanced diet.

What is the healthiest part of an apple?

The healthiest parts of the apple are the peel, which is high in fiber and polyphenols, and the pulp, which contains vitamins and minerals.

Is it healthy to eat 1 apple every day?

Yes, it is healthy to eat an apple every day as it contributes to your daily intake of fruit and offers various health benefits.

How many calories are in an apple?

A medium-sized apple has about 95 calories, but this can vary depending on size and variety.

Is it safe to eat apple seeds?

Apple cores are safe in small quantities, but they do contain amygdalin, which can be converted into cyanide in the body, so eating large quantities should be avoided.

Can apples help you lose weight?

Apples can help you lose weight because they are low in calories and high in fiber, which can help you feel fuller longer. This makes them an excellent healthy, low-calorie snack.

Can you be allergic to apples?

Yes, an apple allergy is possible, especially for people with birch pollen allergies, who may react to certain proteins in apples.

Is the apple peel healthy?

The apple peel is very healthy as it is rich in fiber, vitamins and phytochemicals, but it is important to wash apples thoroughly before eating them.