Apples and fall go hand in hand: visits to apple orchards, making caramel apples and drinking delicious apple cider. However, apples should not be eaten only in the fall. Research shows that your health would benefit greatly from consuming these sweet and crunchy fruits throughout the year!
We all know the popular phrase “an apple a day helps keep the doctor away”. Is there any truth to this medieval saying that has been passed down from generation to generation? Here’s what research shows about the health benefits of apples:
- Apples are very rich in antioxidants called flavonoids. In fact, apples have the second highest level of antioxidants of any American fruit. Antioxidants help reduce inflammation and keep cells healthy. This reduces oxidative damage or “rusting” of cells, which can reduce the risk of developing many types of cancer. These same flavonoids have also been shown in large studies to help reduce the risk of type 2 diabetes Y heart disease. A tip to keep in mind: make sure you eat the skin of the apples. Two-thirds of the antioxidants in apples are found in the skin!
- Apples are high in soluble fiber that protects the heart. Soluble fiber is sticky and gelatinous. As it moves through your digestive system, it attaches to cholesterol and prevents it from being absorbed back into your bloodstream. This helps lower cholesterol levels and reduce the risk of heart disease.
- The soluble fiber in apples also helps with portion control, blood glucose, and weight management. When you eat something with fiber, water is drawn in and fills your stomach, giving you a feeling of fullness. Soluble fiber helps food break down more slowly, leading to smaller spikes in blood glucose and feeling full longer.
- Eating apples can lead to less hardening of the arteries. A study in healthy middle-aged adults found that eating an apple a day for four weeks reduced blood levels of oxidized or “lousy” LDL cholesterol by 40%.
- Apples can also lower levels of C-reactive protein, a key marker of inflammation. Eat an apple a day for six months A study it was found to decrease C-reactive protein by 32%.
- More than 50? A study from the University of Oxford found that eating an apple a day may be as beneficial as taking a statin in preventing death from heart attack, stroke, and vascular disease in people over 50 who do not already have heart disease.
Apples are great eaten on their own, but here are some other ideas for “peeling” them:
- Slice apples and dip in a small amount of peanut butter or almond butter.
- Add chopped apples and cinnamon to oatmeal.
- Sauté chopped apples in water until softened and toss with sweet spices like cinnamon and nutmeg.
- Add chopped apples or unsweetened applesauce to smoothies.
- Make your own applesauce in a slow cooker.
- Top baguette slices with goat cheese, apple slices and drizzle with honey.
Heather Klug is a registered dietitian at the Karen Yontz Heart Awareness Center for Women in Milwaukee, Wisconsin.
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