Updated: Jan 2
Research shows that apples have multiple health benefits that may surprise you!
October is National Apple Month
From reducing your risk of Type II Diabetes by 28% to inhibiting Alzheimer's, apples seem to be one of Nature's preventative medicines.
A medium apple with a diameter of about 3 inches is equivalent to 1.5 cups of fruit. On a 2,000 calorie daily diet, 2 cups of fruit are generally recommended.
Carbs: 25 grams
Fiber: 4 grams
Vitamin C: 14% of the Reference Daily Intake (RDI)
Potassium: 6% of the RDI
Vitamin K: 5% of the RDI
What’s more, the same serving provides 2–4% of the RDI for manganese, copper, and the vitamins A, E, B1, B2, and B6.
Apples are also a rich source of polyphenols, which act as antioxidants in the body. To get the most healthy benefits out of apples, leave the skin on — it contains half of the total fiber and many of the polyphenols.
One of the polyphenols, the flavonoid epicatechin, is associated with lowering blood pressure. Some studies suggest that high intake of flavonoids can reduce risk of stroke by 20%.
Being high in fiber and water, apples are a filling treat. Studies show that, if you begin a meal with an apple, you'll tend to eat about 200 calories less than you would without, promoting weight loss. People who eat apples daily also have lower "bad" cholesterol and triglyceride levels, which also reduces stroke risk.
There is a lot of great information about apples and how they can enhance your health here.
Incorporating Apples Into Your Diet
Healthy recipes abound on the Internet incorporating apples in everything from slaws to desserts to main dishes. The Mayo Clinic has a great list of 200 apple recipes here that don't have all the pop-ups and ads that many of the "recipe" sites contain.
For drinks: Let apple slices steep in a pitcher of water overnight for an apple-infused beverage. Place them in your iced tea for a refreshing change, rather than lemon.
For breakfast: A quick and easy way to energize your day is to chop an apple, throw it over your favorite fiber-full cereal and top with yogurt. Yogurt adds protein and your cereal stays crunchy!
For lunch: Mix together a can of tuna, chopped apple and mayonnaise for a refreshing apple tuna salad sandwich! Apple and chicken slices over a garden salad is also a tasty treat, especially with cranberries!
For dinner: Grill apple slices and serve over pork. The heat from the grill carmelizes the apples' natural sugars for a remarkable, complementary flavor.
For dessert: Try this quick and easy Healthy Apple Crisp Recipe.
PREP TIME:5 minutes COOK TIME:25 minutes TOTAL TIME:30 minutes
1 cup rolled oats
1/3 cup oat flour (you can make this by grinding oatmeal in your blender.)
1/4 cup sliced almonds (or pecan halves)
1 Tbsp coconut oil or butter
1/4 cup brown sugar
pinch of salt
2 Tbsp ground cinnamon
1/3 cup maple syrup
3 medium apples
1 tsp vanilla
Apple Crisp Topping
Preheat the oven to 375 degrees F.
Mix the rolled oats, rolled oat flour, sliced almonds, coconut oil, brown sugar, salt, 1 Tbsp of the cinnamon, and 2 Tbsp of the maple syrup together in a mixing bowl.
Apple Crisp Filling
Slice the apples and combine with the remaining maple syrup, cinnamon, and vanilla.
Pour the filling into a baking pan or tart dish.
Top with the apple crisp topping.
Bake for about 25-30 minutes (or until the apples are soft).
Top with ice cream (if desired) and serve warm!
Calories: 259 kcal | Carbohydrates: 48 g | Protein: 4 g | Fat: 7 g | Saturated Fat: 3 g | Polyunsaturated Fat: 1 g | Monounsaturated Fat: 2 g | Trans Fat: 1 g | Sodium: 8 mg | Potassium: 258 mg | Fiber: 4 g | Sugar: 29 g | Vitamin A: 50 IU | Vitamin C: 4 mg | Calcium: 56 mg | Iron: 1 mg