Since we all have an abundance of apples from our picking adventures over the last month, I wanted to share the health benefits of apples with you! One serving, or one medium apple, provides about 95 calories, 0 gram fat, 1 gram protein, 25 grams carbohydrate, 19 grams sugar (naturally occurring), and 3 grams fiber. Apples are popular because they are easy to store and take on the go and they are a great source of fiber, antioxidants and vitamin c. They are also rich in quercetin, a flavonoid, a type of naturally occurring plant chemical that has antioxidant and anti-inflammatory effects.
Other Health Benefits of Apples
- Apples contain pectin which aids in Cardiovascular Health
This is a type of soluble fiber that may help prevent constipation and have a modest effect on lowering LDL, the “bad” cholesterol.
2. Apples Antioxidants aid in helping Type 2 diabetes
The antioxidant effect of flavonoids in apples may protect cells from damage in the pancreas, an organ responsible for secreting insulin in response to extra sugar in the blood.
3. Weight Control
The fibers and low glycemic load of apples can slow digestion, helping one to feel greater satisfaction after eating. Eating low glycemic load foods tends to produce fewer and smaller spikes in blood sugar, which may lessen hunger later on and prevent overeating.
The phytochemicals and fiber in apples have antioxidant effects that may protect a cell’s DNA from oxidative damage, which is a precursor to cancer.
Tips for getting the Health Benefits of An Apple
- Fresh, whole apples offer the most nutrients.
- Discarding the skin removes much of the fiber and the majority of flavonoids.
- Dehydrating or drying the apples removes vitamin C, which is predominantly in the flesh.
- Clear apple juice undergoes filtering and pasteurization, which removes most of the flavonoids and fibers.
- Cooking apples will decrease the vitamin C count, but as long as you keep the skin on you will retain the fiber
Favorite Ways to Use Apples
2. Eating Apples with Peanut Butter!
3. Putting it on a sandwich – combination here is hummus, cheddar, spinach and apple. I also like it with turkey, spinach and cheese
7. Apple Pie Smoothie
1 Handful of Spinach
1/4 cup yogurt
1 tsp Cinnamon or Apple Pie Spice
1 TBS Almond Butter
1/2 cup Milk of Choice
Handful of Ice
9. Adding it to Butternut Squash Soup
10. Apple PIE!