Overview

Apples and almonds are among the most popular and versatile foods in the United States. An average American eats an estimated 18 pounds of apples each year. About 7,000 varieties of the fruit exist. Apples can be added to pies, breads, dessert and breakfast bars. The average American eats about 1 1/2 lbs. of almonds each year, according to the Almond Board of California. The nut can be slivered, chopped, toasted and added to breads or vegetables, or eaten by the handful.

Asthma Prevention

Women who eat apples during pregnancy may decrease their children's probability of developing asthma, according to a 2007 study conducted by researchers at Utrecht University in the Netherlands. The researchers studied the diets of pregnant women and evaluated the health of more than 1200 of their children; the children of women whose diets included apples had a statistically reduced risk of asthma and respiratory problems. One in 10 American children typically develop asthma, according to statistics from the Centers for Disease Control and Prevention. Researchers concluded the reduced risk might be due to the apple flavonoid content.

Concentrated Source of Nutrients

An apple is a rich source of nutrients. It contains 95 calories, 4.5 g of fiber, 195 mg potassium and 8 mg vitamin C. An apple is also a concentrated source of antioxidants. An apple provides the same levels of antioxidants found in approximately 1500 mg of vitamin C. Antioxidants in apples reduce levels of liver and colon cancer cells, according to Jeanelle Boyer and Rui Hai Liu, authors of a study published in the Nutrition Journal. An apple's nutrients are primarily concentrated in its peel.

Almonds Lower Cholesterol

Including almonds in the diet lowers cholesterol, according to a 2005 study by researchers at the University of Toronto. The study's researchers examined the effects of eating a variety of healthy foods. Almonds reduced levels of cholesterol more than the other foods studied, including soy and olive oil. The researchers concluded the compounds in almonds, including protein, fiber and phytochemicals, lowered cholesterol.

Nutrient-Dense Dietary Source

A 1/2-cup serving of almonds contains 15 g protein, 8.5 g fiber, 190 mg calcium, 190 mg magnesium, 500 mg potassium and 19 mg vitamin E. A diet that includes almonds improves overall health, according to a 2005 study conducted by researchers at Loma Linda University in California. The satiety resulting from the nutrient density of almonds leads consumers to eat fewer foods.