We long know that apples are good for you but I hadn't realised until recently how powerful they are as a source of antioxidants. Neither do many other Australians, according to a recent consumer survey commissioned by Horticulture Australia.

When the antioxidants in apples are compared with those of commonly eaten fruits (like bananas, grapes, mandarins, oranges) and more well-known antioxidant sources (blueberries, strawberries and black tea), apples very clearly come out in front.

Apples are rich in flavonoids, a class of phenolic compound also found in black tea, red wine and onions. Research shows that while small amounts are found in the flesh of an apple, the bulk are concentrated in the peel. So eat them with the skin on.

It's these antioxidant-like compounds that are thought to be responsible for apple's health benefits which include protection from a range of cancers (lung, bowel and breast), heart disease, asthma and type 2 diabetes. And much of the research shows just one apple a day may be all it takes.

Apples are also high in fibre, low in GI and low in kilojoules so will keep you fuller for less. A fact shown in recent research by nutrition researcher Barbara Rolls (author of the Volumetrics Eating Plan). Just one whole apple eaten before one meal a day meant dieters cut back on the total kilojoules they consumed - which translates to real weight loss.

Given the current financial climate and our concern for the environment, the fact that apples are extremely affordable (especially when compared to the more heavily marketed super foods) and come in their own environmentally friendly packaging, means that they make perfect sense as an every day snack or meal accompaniment.

For more information on apples and lovely recipes using apples - with the skin on - check out www.oneadaysuperfood.c om.au

Catherine Saxelby is a nutritionist and author of Nutrition for Life. Get more healthy eating tips at www.foodwatch.com.au