Who hasn’t heard the old wives’ tale, “An apple a day keeps the doctor away”? Although not true, eating apples has some health benefits. Fall is apple season and how fun it is to visit an orchard to pick or to browse and choose some freshly picked apples. Growing up we did not hear much about the health benefits of apples. But more research has found apples not only provide some good nutrition but also fiber and those healthy antioxidants.
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Cleveland Clinic has a great article on 7 Reasons Why Apples are Good for You.
- Blood sugar control – yes, apples do contain the natural sugar, fructose. But unlike sugary foods like donuts, eating an apple won’t spike your blood sugar. Why? Because the fiber in the apple slows down the absorption of fructose, and apples are lower in sugar than processed foods like donuts. In fact, a study of over 38,000 women found, those who ate one or more apples a day, had a 28% reduced risk of developing type 2 diabetes.
- Lowers cholesterol – The American Heart Association notes that cholesterol can build up in your arteries and increase your risk of a heart attack or stroke. Apples provide not only fiber but also antioxidants. Both helps lower your cholesterol levels. The pectin fiber in apples acts like a sponge, absorbs cholesterol in your GI tract and flushes it out of your body.
- Lowers blood pressure – An Australian study found the antioxidant called “flavonoids” in apples may help protect against heart disease by lowering blood pressure. Researchers believe it is the antioxidants, especially in the apple peel, and the fiber in apples that helps lower blood pressure.
- Lessens Inflammation – Chronic inflammation in our bodies isn’t good as it can cause tissue damage and lead to disease. Apples help fight inflammation because they contain anti-inflammatory substances, the fiber and the antioxidant called “quercetin”. Inflammation in your body can be measured by C-reactive proteins in blood and eating apples helps lower this blood protein.
- Better gut health- As noted in my blog post, Is Greek yogurt good for you? , eating yogurt adds healthy probiotics to your day. Those probiotics thrive on fiber. Apples provide the fiber, pectin, which helps those healthy microorganisms grow in your gut. Interesting, that the antioxidant, quercetin, actually “stops those harmful microbes from growing in your gut”.
- Lessens hunger pains. Feeling hungry? Reach for an apple. Dietitian Amber Somber, RD, LD, notes, Because apples are high in water and fiber, they make a filling snack”. Fiber in foods slows down your digestion so you feel fuller, longer. And apples are low in calories so a good healthy snack choice.
- Live longer? One study actually found apple eaters live longer. Why? Researchers “found that higher apple intake was associated with lower risk for cancer mortality, and that higher total fruit intake was associated with lower risk of CVD [heart disease]” death. And apparently it does not take a lot of apples. Another study found that just one apple a day lowered risk of lung cancer.
A medium apple provides:
- Calories: 95
- Carbs: 25 grams
- Fiber: 4 grams
- Vitamin C: 8 milligrams
- Potassium: 214 milligrams
- Antioxidants: apples provide a variety of antioxidants
How to add some apples to your day. Besides eating a fresh apple, here are some other ways to add some apples to your day:
- Baked whole – so easy to do in a microwave. A great dessert that also adds some nutrition to your day.
- Chopped in salads
- Smoothies
Where is the fiber?
About half the fiber (4 grams) in an apple is in the skin. Don’t like the skin? You will still get 2 grams of fiber. One of my relatives will only eat peeled apples. Fine. The important thing is to eat apples and enjoy this fruit.
Enjoy different varieties of apples.
Growing up many of us ate the Red Delicious apple. Now one of the most popular apples is the Honeycrisp from the University of Minnesota. Believe it or not but it took researchers 30 years to develop this crisp and sweet apple. Other popular apple varieties include the Gala, Red Delicious, Fuji and the Granny Smith apple. On a recent visit to Minnesota, we learned about a new apple variety being developed called the “First Kiss.”
Some good cooking apples include Gala, Cortland, Empire, Fuji, Golden Delicious, Granny Smith, Jona Gold, and Honeycrisp.
Conclusion: How can you add some apples to your day? My husband loves to eat apples, especially Honey Crisp. As noted, a daughter hates the peel but buys cut up apples without the peel. I like to cut up some apple each morning and add it to my morning oatmeal. Or, enjoy a baked apple. Apple juice is not a good way to add apples to your day as you miss out on the fiber and health benefits of a raw apple. Try the baked apple recipe below. So easy to prepare in the microwave. Some other healthy apple recipes can be found at: Recipe adventure…
Sources: 7 Reasons Why Apples are Good for You , study , cholesterol , Australian study , Researchers , Is Greek yogurt good for you? , quercetin , notes , study , Another study , Honeycrisp , cooking apples , Recipe adventure… , Baked Apple Image Sources: Apples , Apple health benefits , Microwave baked apples
Microwave Baked Apple
2 teaspoons butter or margarine
4 teaspoons brown sugar
¼ teaspoon cinnamon
2 teaspoons golden raisins (or try dates)
2 Tablespoons water
Directions:
Core apples and make a slit in skin all around the middle of each apple to prevent skin from bursting. Place apples in small, microproof baking dish. In small bowl melt butter on high for 10 seconds. Stir in brown sugar, cinnamon, and raisins. Fill each apple with sugar mixture. Add water to dish. Cook in microwave, covered with plastic wrap, on high for 4-5 minutes. Makes 2 servings. (Hint: serve with a scoop of vanilla ice cream.)
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