10 Interesting Apple Facts For Kids & Its Health Benefits

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Apples are undoubtedly popular in every region of the world and have also ranked among the top three most grown fruits globally(1). This post on apples for kids will help give you an insight into the benefits and uses.Apples come in various colors and varieties and are known to be available all around the year.You should have also heard of a famous saying, “An apple a day keeps the doctor away.” Learn about the benefits of apples for children and how you can incorporate them into their diet to make it interesting for them.

Interesting Facts About Apple For Kids

1. Whether red, green, or golden, all apples look as beautiful as flowers. But did you know they are part of the Rose family? Isn’t it a real connection!

2. How many varieties of apples exist? You might say a 100. But actually, there are almost 8,000 different varieties of apples, the largest variety of fruit to exist.

3. The world’s fastest-growing plant is bamboo, but for apples, it takes 4-5 years to produce their first fruit, phew!

4. Although apple harvest in orchards is seasonal, they are available year-round due to the use of cold storage. However, it’s important to note that apples go through a naturaldormancyⁱXA phase marked by a temporary slowdown of growth and development activities, especially during an environmental change.period after being harvested.

5. An apple helps in your good health and longevity, but an apple tree itself has a life expectancy of 100 years.

6. Apple is popularly referred to as the forbidden fruit of Eden. But this is not mentioned anywhere in the Bible.

7. Apple is often marketed to be rich in micronutrients like vitamin C and potassium. But the total amount of vitamin C found in apples is far less than the amount found in guava, oranges,and strawberries.

8. It is generally believed that once an apple is cut, it gets brown due to bacterial contamination. But is that so? No, the browning of a cut apple is nothing but enzymatic browning. Enzymatic browning is a plant’s defense system that keeps the apple safe from pests and pathogens(2).

9. PhotophobiaⁱXHeightened sensitivity to bright light, causing discomfort or pain to an individual., claustrophobia, and then apple phobia. Yes, you heard it right.Malusdomesticaphobia is a term used for people who fear either apples or eating apples.

10. Can apples float? Oh, yes, they can. But how? Simple science – 25% of an apple’s volume is air.

This fact list can be endless, but as you learned some facts about apples, let’s just start knowing some nutritional details.

Nutritional Value Of Apple

Whole apples (i.e., apples with peel) have various nutrients in good amounts.Several essential nutrients and bioactive compounds in the fruit are present immediately under the apple’s skin.Therefore, it is advisable to eat this juicy fruit with the peel.

Below are the nutrients that you would find in a medium-sized apple (182 grams) corresponding to the daily requirement of nutrients on a per-day basis for kids.

Name	Amount	RDA (per day)
Water	156g	–
Energy	94.6Kcal	–
Carbohydrate, by difference	25.1g	130g
Fiber, total dietary	4.37g	16.8 – 22.4g
Sugars, total including NLEA	18.9g	–
Calcium, Ca	10.9mg	1000 – 1300mg
Magnesium, Mg	9.1mg	8 – 10mg
Phosphorus, P	20mg	500 – 1250mg
Potassium, K	195mg	3800 – 4500mg
Sodium, Na	1.82mg	1900 – 2200mg
Vitamin C, total ascorbic acid	8.37mg	25-45mg
Folate, total	5.46µg	200-300µg
Choline, total	6.19mg	250-375mg
Vitamin A, RAE	5.46µg	400-600µg
Vitamin K (phylloquinone)	4µg	–

Source:US Department of Agriculture(3)(4)

As per the approximate composition, the apple does not seem to be exceptional. However, the US National Health and Nutrition Examination Survey (NHANES) 2003–2010 recommends the inclusion of an apple as a component of a child’s overall healthy diet(5).

Health Benefits Of Apples For Kids

The health benefits of apples are attributed tothe fiberand bioactive compounds such asquercetinⁱXA plant pigment that gives color to fruits, vegetables, and grains and has anti-inflammatory and antioxidant effects.,catechinⁱXA type of antioxidant that protects the cells from free-radical damage.,phloridzinⁱXA compound present in apples that are believed to reduce sugar load and manage type 2 diabetes., andchlorogenic acidⁱXAntioxidants in apples that are believed to have anti-diabetic, anti-inflammatory, and anti-carcinogenic effect.present in it(6).

1. Weight management:100 grams of apples contains 85 grams of water. This makes apples a low-calorie fruit. Besides, it has considerable fiber. These two vital components make it a good choice to keep your kid away fromweight gainconcerns(7). However, regular physical activity with a well-balanced diet is also needed to manage weight.

2. Digestive health:Apples are a source of both soluble and insoluble fiber. The insoluble fiber present in the skin of the apple holds water in the intestine and adds bulk. It makes the food movement in the intestine smooth. Besides, it aids in cleansing the intestine(8).

3. Bone health:Some studies have shown that long-term consumption of apples might help in restoring bone health(7). It could be due to the presence of minerals such as calcium and magnesium.

4. Cognitive health:Apple is known to contain phenolic compounds that have shown effectiveness against free radical damage(9). Research is ongoing on the potential of apples to maintain andimprove brainhealth.

5. Prebiotic support:Gut microbiota profile can be altered with the help of a diet. However, for that, the type and quantity of food that reach the colon has an important part to play. Apple has insoluble fiber, such as cellulose and hemicellulose, that acts as prebiotic. It reaches the colon and possibly supports the enhancement of the gut microbiota(10).

6. Cardiovascular health:Apples have a considerable amount of soluble fiber, such as pectin. Pectin is considered effective in preventing the accumulation of cholesterol in blood vessels. It eventually reduces the incidence of cardiovascular diseases(9). Besides fiber, apples have bioactive compounds, such as flavonoids that may further reduce cardiovascular risks(10).

7. Antioxidant property:A research study showed that the antioxidant activity of unripe apples is higher than ripe ones(11). However, ripe apples have the highest proportion of free phenolics that are more readily absorbed bythe body. The high antioxidant activity could be useful in preventing chronic diseases like cancer(12). It is important to note here that the antioxidant activity varies as per the variety of the apple. Also, higher antioxidant activity is attributed to apple peel than apple flesh.

Overall, apples are easy-to-eat, portable food children can easily carry and eat anytime during the day. However, it may pose some risks.

Studies show that apple varieties with higher phenolics have higher antioxidant activity. The graphical representation below shows the total phenolics in different apple varieties commonly consumed in the US. According to the data, the Fuji apple contains the highest amount of phenolics, followed by the Red Delicious and Gala apples.

Phenolic content in different apple varieties

Source:Apple phytochemicals and their health benefits; Nutrition Journal/BMC

Apple definitely is a good choice for your kids. However, it may pose some risks.

Are There Any Health Risks Of Apple For Kids?

Consumption of apples is seldom associated with health concerns. However, there could be some potential risks.

1. Oral allergy syndrome:An oral allergy syndrome (OAS) is a form of contact allergy dermatitis, which mostly occurs among those who are allergic to the birch tree pollen. A few proteins found in an apple may trigger the allergic reaction, which displays symptoms such as swelling and itchiness ofthe mouth, lip, tongue, and throat(13). However, not all varieties of apple are allergic. Also, cooked apples may not pose the risk of allergy(14).

2. Damage to tooth enamel:The American Dental Association suggests that frequent consumption of acidic foods can erode tooth enamel(15). Apple does have some amount of acidity, and a study noted that the erosion caused by the fruit was even greater than orange(16). Apple fruit juice could be more acidic than the whole fruit(17). While the juice can be avoided, the benefits of eating the whole apple outweigh the risks. Fruits seldom cause extensive tooth decay by themselves. Nevertheless, a child can take a sip of plain water after eating an apple to neutralize the acidity and it’s always nice to rinse your mouth after eating a meal or a snack

3. 农药:Apples rank on the top of Environmental Working Group’s (EWG’s) Dirty Dozen list. The fruits are estimated to harbor an average of 4.4 pesticide residue, including the presence of diphenylamine, a regulated pesticide in the US and Europe. Although the US considers diphenylamine safe, the European food safety authority showed concerns about the adverse health effects of diphenylamine-treated fruit. The pesticide can cause the formation of compounds called nitrosamines. Some studies have found that eating foods containing nitrosamines could elevate the risk of stomach and esophageal cancers(18). Therefore, it is recommended to eat organic apples as much as possible after washing them properly.

Giving the whole fruit, with peel, is the best way to eat an apple. However, if your children are not a fan of an apple, you may try some interesting recipes for them.

Apple Recipes For Kids

以下是一些美味的和健康的食谱include apple and help provide nutrition to the child.

1. Apple quinoa bowl

This recipe is an easy addition to your kid’s breakfast. It is healthy and also easy to prepare. Besides, it is highly nutritious and contains all the essential nutrients in the right amount.

You will need:

• 500ml low-fat milk
• 1杯quinoa (uncooked)
• 1tbsp unsalted butter
• 1 medium apple (peeled and thinly sliced)
• 1杯water
• 2tbsp brown sugar
• ½tsp ground cinnamon
• 1杯berries (optional) – for garnishing

How to:

1. Take a saucepan and put it over medium heat. Add milk and bring it to a simmer.
2. Now add quinoa to milk and stir. Reduce the flame at this point to low.
3. Let the mix simmer for about 20 minutes or until the quinoa is tender. Stir frequently and make sure to scrape the bottom of the pot to keep the milk from burning.
4. Once the quinoa is tender, remove the saucepan from the heat and keep it aside.
5. Meanwhile, take a skillet and put it over medium heat. As it heats, put butter and melt it.
6. Add apple slices to melted butter and cook until the apples turn soft. While stirring continuously, add water, brown sugar, and cinnamon. Cook until the liquid thickens.
7. Put the quinoa in the serving bowl and spoon the apples, remaining juices, and berries on top of the quinoa.

Tip:Another variation of this dish can be made with low-fat yogurt. You can add a handful of seeds and nuts as well to intensify the nutritive value of the dish multi-folds.

2. Whole grain apple crumble

This recipe is ideal for packing a school lunch or serving a wholesome after-school meal. With its fiber-rich, crunchy, and crispy texture, this dish is a smart choice to steer children away from readily available junk food options.

You will need:

• 2 apples, peeled (thinly sliced)
• 50g brown sugar
• 30g almond meal
• 1tsp vanilla paste
• 75g multigrain flour
• 50g unsalted butter
• 50g almond chunks
• 50g brown sugar

How to:

1. Grease a baking sheet. Coat the apples with a mix of sugar, almond meal, and vanilla paste. Place them in layers on the tray.
2. Take flour in a large bowl. Add butter to it and mix them well. While mixing, add almond chunks and brown sugar as well.
3. Once the mix is ready, add the vanilla paste to the mix.
4. Add the prepared mix on top of the apple slices. Sprinkle a few almond chunks on top of the apple.
5. Place the baking tray in an oven at 230-degree celsius for 20 minutes.
6. Pack it in the box or serve fresh with chilled yogurt.

Tip:To provide some variety to this recipe, you can add millet flour instead of multigrain flour. However, the baking temperature needs to be set as per the millet you desire to add. Also, seeds and nuts trail mix can also be added to the recipe to intensify the nutritive value of the recipe.

3. Apple and chia seeds smoothie

Apple andchia seedssmoothie is a great addition to your kid’s daily meal. A serving of smoothie can be refreshing. This smoothie is also packed with protein and healthy fat to meet your child’s daily nutritional requirements.

You will need:

• 1 apple (chopped)
• 1杯unsweetened yogurt
• 1tsp peanut butter
• 1杯mixed nuts
• 1tsp chia seeds

How to:

1. Add apples, yogurt, mixed nuts, and peanut butter in a blender.
2. Blend everything together until you get a smooth flowing mixture. You can add some water to mix in case the recipe feels too thick.
3. Now take a glass and add chia seeds to it. Fill the glass with the smoothie and keep the glass in the fridge for 30 mins.
4. Serve it chilled.

Tip:This recipe can be prepared with coconut or almond milk as well. Variety and moderation is the key to success. So keep trying different healthy alternatives of each ingredient that could help you make the recipe more nutritious.

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