Throughout history, apples have played a significant role in various cultures around the globe. From their origins in Central Asia, apples made their way to Europe, sparking notable myths and tales, such as the legendary golden apple that contributed to the Trojan War. The Romans further cultivated apple trees through grafting techniques to provide sustenance for their soldiers across the expansive empire. Over the centuries, apples have become interwoven into Celtic traditions, holiday celebrations, poetry, and folklore in different cultures. Phrases like “rotten to the core” and “the apple of someone’s eye” reflect the fruit’s deep-rooted presence in language, while the well-known saying, “an apple a day keeps the doctor away,” underlines its perceived health benefits.

Apples are one of the most beloved fruits worldwide, becoming staples in various festive traditions. In Germany, they find their way into cakes combined with cinnamon and raisins, while British culinary customs feature them in rich, buttery mince pies filled with dried fruits and brandy. Japanese cuisine repurposes apples into yokan, a sweet jelly complementing red bean paste. During Rosh Hashanah, the Jewish New Year, it is common to enjoy apples with honey as a symbol of hope for a sweet year ahead. Similarly, during Hanukkah, apples are combined with cream cheese and baked into delectable cakes.

In the United States, per capita consumption of fresh apples is approximately nine pounds each year, making apples a quintessential part of American culture. As noted by apple historian John Bunker, the fruit has successfully adapted to North America, where millions of wild apple trees thrive without any human intervention. Bunker cultivates approximately 400 different apple varieties – known as cultivars – at his research orchard in Palermo, Maine. His collection features an array of unique and experimental varieties, including Redfield, a cooking apple with red flesh, and Black Oxford, known for its purple speckled appearance and improved flavor after storage. Frostbites, one of his favorites, showcases similar crunchiness to the famous Honeycrisp but has flavors that can be reminiscent of either olives or sugarcane.

Despite a wealth of apple varieties, a staggering 80% of the nearly 17,000 cultivars once recorded in the U.S. and Canada have vanished. As it stands, the U.S. ranks third in global apple production, trailing behind China and the European Union, with a slight decline in domestic output expected this year. The popular Gala variety leads U.S. sales, with Red Delicious, Granny Smith, Honeycrisp, and Fuji also being favorites among consumers.

Health professionals universally endorse apples for their numerous health benefits, particularly for cardiovascular health. Dietitian Julia Zumpano from the Cleveland Clinic noted that apples are rich in dietary fiber, specifically soluble fibers like pectin that enhance gut health. These fibers assist the body in eliminating excess cholesterol from bloodstream, which helps to mitigate risks associated with heart disease and stroke. Apples are also excellent sources of antioxidants, including vitamin C and quercetin, which foster a robust gut microbiome and combat inflammation linked to heart issues.

Notably, the high potassium levels found in apples contribute to regulating blood pressure, muscle function, and fluid balance within the body. Zumpano recommends consuming apple peels to maximize the fruit’s nutritional benefits but reassures those concerned about pesticides that washing the fruit with a cloth or hands before consumption makes the skin safe.

During holiday seasons, it’s common to encounter apples in sugary desserts, but Zumpano emphasizes that moderation is key. One can still savor a slice of apple pie while adhering to a balanced diet rich in fruits and vegetables. A practical tip to reduce sugar content in recipes is to start with half the recommended amount, as apples possess their natural sweetness. For a healthier twist on apple pie, Zumpano suggests opting for an apple crumble made with oats, nuts, and minimal maple syrup.

Whole roasted apples are another delightful dessert option. Simply sprinkle cinnamon on unpeeled apples placed in a glass pan, coating them lightly with either avocado oil or pure apple juice before baking at 350 degrees Fahrenheit for 20 to 25 minutes. They’re delectable when caramelized, offering a naturally sweet flavor. Apples also shine in savory dishes, working beautifully alongside pork or lamb, and can provide sweet crunch in salads like chicken or tuna.

Zumpano reminds individuals concerned about weight not to fret about the natural sugars found in fresh fruits, insisting that they offer more health benefits than drawbacks, especially when part of a whole foods-centered diet.