Apples. Nothing is more American than Apple Pie, an apple for the teacher, cherishing that special someone who’s the “apple of our eye” or taking a trip to “the Big Apple”. And what better time to celebrate them than National Apple Month?! Yes, it’s apple season!! We get a huge selection of seemingly every apple variety available, while maybe more importantly: fall + apple season + holidays = lots of yummy apple dishes!
Though this is apple season, they can become so familiar, everyday, common and ordinary that we forget the uniqueness and beauty of the fruit. Here’s a refresher to celebrate the benefits your body especially gets to enjoy this season and every day, (based on research literature reviews, summaries and even the USApple organization.) Take a taste…and enjoy!
Apples are one of the main sources of dietary flavonoids (phytochemicals and antioxidants) which work to:
—Encourage long life, associated with overall better health
—Lower risk of cancer especially lung cancer – 21% in women
—Support overall lung health – lower risk of asthma and bronchial sensitivity and promote strong lung function
—Reduce risk of heart disease 13-22% reduced risk
—Protect heart and vascular health
—Cut risk of strokes: Ohio State University reports eating one apple a day for four weeks lowered blood levels of oxidized LDL, the “bad cholesterol,” by 40%.
—Lower inflammation: 1 apple daily for 6 months lowered C-Reactive Protein 32% (Arthritis Foundation)
—Reduce risk of type 2 diabetes
—Help blood sugar regulation – This promising new area shows potential benefits in promoting the pancreas to produce insulin and activating insulin cell receptors to increase blood sugar uptake
—Promote weight loss:
• Those eating three apples (or pears) a day lost more weight with a reduced calorie intake than women who didn’t add apples (or pears) to their menus
• Granny Smith apples promote growth of “beneficial gut bacteria” because of their high levels of fiber and antioxidants with their low levels of available carbohydrates, which may protect against obesity-associated disorders (Washington State University)
—Improve digestion and may boost immune system – Apples help increase good bacteria in the large intestine (Clostridiales and Bacteriodes, which help increase butyric acid), which keeps the intestinal lining healthy
—May lessen Alzheimer’s symptoms: Daily apple juice and/or even better, apple intake significantly improved mood and behavior among a group of patients diagnosed with moderate-to-severe Alzheimer’s
Other benefits may include liver protection and additional cholesterol lowering affect, improving HDLs, LDLs and triglycerides and cancer protection (based on rat/mice studies)
Want the most benefits from your apples? Eat the apple, with the peel. Apple peels hold most of the fruit’s antioxidants (about 67%)
Juicing removes up to 90% of some antioxidants.
Choose organic. The Environmental Working Group’s 2015 Shopper’s Guide to Pesticides in Produce rated apples #1 on their list of the “dirtiest, or most pesticide-contaminated” fruits and veggies for the 5th straight year. In 2016, they fell to #2 just behind strawberries. EWG’s analysts report, “Apples tend to have the most pesticides because of the chemicals applied to the crop before and after harvest to preserve them longer.”
So take a bite into your favorite apple, make your favorite seasonal apple dish, and try some new apple ideas this fall and enjoy the goodness in every bite!
and remember, share the benefits with a friend!
Resources available.