An apple a day can actually keep the doctor away! Apples are filled with disease-fighting nutrients such as, antioxidants, fiber and vitamin C. These nutrients work together to decrease the risk of disease, boost brain functioning, improve heart health, support blood sugar levels, reduce cancer risk and decrease asthma symptoms. This flavorful fruit provides an easy-to-pack snack and is great for satisfying a sweet tooth.
Rich in Nutrients
Apples are a good source of pectin, a soluble fiber, that reduces water retention, supports healthy digestion and helps eliminate fatty substances, cholesterol and toxins from the body. The combination of fiber and phytonutrients are what give apples a bushel of health benefits beyond most fruits.
A decent source of free-radical fighting vitamin C, apples are helpful for brain, immune, eye and skin health.
Core Health Benefits
Decreases Disease Risk
The complex combination of nutrients in apples help decrease the risk of chronic disease.
Boosts Brain Health
Improves Heart Health
Pectin, a type of fiber in apples, is beneficial for lowering cholesterol and triglyceride levels naturally. Apple consumption is linked to a decreased risk of stroke and a decreased risk of heart disease.
Supports Blood Sugar
Decreases Cancer Risk
Decreases Asthma Symptoms
Apples have been associated with a decreased risk of asthma and bronchial hypersensitivity.
How To Enjoy
Apples are an easy and versatile addition to meals and snacks. They’re delicious raw, baked, caramelized, grilled, poached, sautéed and even stewed. The sweet flavor of apples goes particularly well with cinnamon, which is beneficial for stabilizing blood sugar, stimulating circulation and decreasing inflammation. Always enjoy apples with the peel for maximum health benefits.
Select organic apples that are shiny, firm and free of bruises. Local spotlight: Silva’s Orchard at the MPC Farmers Market on Fridays from 10am to 2pm. Try different varieties to mix it up. Avoid cutting apples until just before enjoying to prevent oxidation. Apples will stay fresh for up to 3 weeks in the fridge.
- apple with almonds/pecans/walnuts or organic peanut/almond butter
- apple smoothie with carrots, ginger, cranberries, cinnamon and stevia
- For a quick snack, toss together: 1 diced apple, 1/4 cup walnuts, 1/4 tsp cinnamon, and sea salt.
- apple cinnamon oatmeal
- bacon apple egg muffins
- Sautéed apples wrapped with bacon and sprinkled with cinnamon
- Sliced apples stacked with ham, raw milk cheese and mustard
- Sliced apples with cheddar, goat, Gruyere or Camembert cheese
- Roast pork with braised bacon apple cabbage
- Chicken Waldorf salad
- Against All Grain’s Apple Spice Coffee Cake
- Against All Grain’s Apple Spice Waffles
1 small apple (149 grams) contains: 77 calories, 21 g carbs, 4 g fiber, and 15 g sugar (about 10 g fructose)
- All About Apple Varieties
- World’s Healthiest Foods, Apples
- Washington State Apple Commission
- Medical News Today, Apples