It takes a lot for scientists to deem a fruit “super.” It must show proven health benefits and contain a sizable scale of nutritional qualities. The apple received a note-worthy status based on phytochemicalmk properties, fiber content and convenience for the consumer.

A phytochemical is a chemical compound that naturally occurs in fruit and carries health benefits; most prominent with apples is quercetinmk. What sets quercetin apart is that is has been associated with a decreased risk of cardiovascular disease. Research published by the British Journal of Nutrition confirms this claim to a certain extent. In studies, quercetin decreased systolic blood pressure and LDL (bad cholesterol) levels, aiding in the reduction of heart disease. Still, further studies are needed.

Quercetin is particularly helpful to athletes because its consumption can improve physical performance. Studies from the Journal of Nutraceutical Researchmk have tied improved performance to quercetin’s role in lowering physiological stress, post-exercise inflammation, oxidative stress and immune dysfunction.

The benefits can be increased by eating complementary foods rich in quercetin with supplements such as green tea extract or fish oil.

The health benefits of a diet high in fiber often are advertised on foods. A single apple provides 5.4 grams of fiber, or about 22 percent of recommended daily fiber — about 25 grams for women and 35 for men. Labels regulated by the FDA state fruits, vegetables and grain products with fiber, particularly soluble fiber which makes you feel full, decrease the risk of coronary heart disease.

Fiber has also been proven beneficial for gastrointestinal and colon health, as well as providing a bulking quality that beats the bulge.

And don’t skip eating the peel. Journal of Food Science and the Journal of Food Science and Agriculture research shows the peel provides almost half of the fiber content, as well as a higher concentration of phytochemicals compared to the flesh alone.

Before taking that first tantalizing bite into the apple, make sure it has been properly washed. A quick rinse under running water with soap is enough to wash off any pesticides or germs.

Unlike other super fruits, the apple is affordable for almost everyone.

Too often, poor college students see nutrition as out of their price range. A bag of dried acai berries or a fresh-pressed organic juice beverage could break the budget for students scraping by, but cheaper apples can be just as good for you. Purchasing a few inexpensive apples can make sense to even the most frugal of food shoppers. If you live on campus, there is no excuse not to have a daily apple, as they are always available in the cafeterias and Sparty’s convenience stores.

Price is not the only convenience that apples provide to college students. Storage is not an issue as it can be with other fruits and vegetables. Shelf life for an apple stored in a dorm room or the counter of a kitchen is typically two to four weeks and increased to one or two months if refrigerated.

An added bonus is how convenient apples are for students on the go; with only a quick rinse, an apple can be thrown into a backpack without the fear of being mushed like a banana.

After evaluating various scientific sources, it can be suffice to say “an apple a day does keep the doctor away.”

A serving of apple helps to decrease risk of heart disease, fight fat, improve physical performance and maintain general gastrointestinal health. Priced at less than a dollar per pound and a Michigan staple, the apple is more than just a go-to fruit standby; it’s earned the rank of a super fruit.