National Apple Day falls on October 21 and is a day
dedicated entirely to celebrating all things apple: apple pie, apple cider,
caramel apples… The fall season and apples just seem to go together perfectly.
But aside from these sugar-laden apple desserts that often remind us of the
changing seasons, apples are one of the most delicious and healthy fruits
we can eat.
You probably know the saying, "An apple a day keeps the
doctor away." Even though this may sound cliché, there is real truth to it. In
fact, an apple a day may reduce high blood pressure, lower cholesterol and help
us live longer.
What Makes Apples a Healthy Snack?
Apples are only about 60 calories each, giving us a lot of
nutritional bang for the calorie count. We get the most health benefits of
apples when we eat them whole, raw and unpeeled. Juice, cider and applesauce
aren't always as healthy, because cooking and processing apples remove valuable
nutrients and large amounts of sugar are often added.
Apples' nutrients vary a bit, depending on the type you eat.
Red Delicious apples may be the healthiest variety of apple. Its dark, red
skin contains more antioxidants (substances that protect cells from damage).
But all apples are loaded with nutrients, including:
- Antioxidants:
Apple peels are rich in antioxidants, most notably quercetin. This
nutrient is found in highly pigmented (colorful) foods, including citrus
fruits, berries, green tea and red wine.
- Fiber:
Apples are a good source of fiber, which aids digestion.
- Water:
Apples are about 85% water, making them a hydrating snack.
How Do Apples Benefit Our Health?
The combination of antioxidants and fiber makes apples a
nutritional powerhouse. Here are some of the ways eating apples benefits your
health:
1. Stabilizes blood sugar
When we eat sugary, processed foods like doughnuts, the
amount of glucose (sugar) in our blood spikes. But when we eat foods that
are high in fiber and lower in sugar (like apples) it keeps our glucose
levels steady, minimizing the risk of developing conditions like Type 2
diabetes.
2. Lowers cholesterol
Having high cholesterol is a major risk factor for heart disease because it clogs our arteries, restricting blood flow to our heart. But the specific fiber found in apples (pectin) binds to cholesterol in our digestive tract and flushes it out. Multiple studies show that consuming a few apples a day can reduce total cholesterol levels by about 5% to 8%. Can't down that many apples in 24 hours? Try a daily serving of 3 ounces of dried apples (no sugar added).
3. Reduces blood pressure
When we have high blood pressure, the force of blood
flowing through our blood vessels can damage them. It's a leading contributor
to stroke and heart attacks. A healthy diet is one way to
prevent and manage high blood pressure. Researchers agree that
antioxidants in apple peels help your blood flow smoothly.
4. Eases inflammation
Apples contain anti-inflammatory substances — mainly fiber
and quercetin, an antioxidant that reduces inflammation, especially in our
respiratory system. Eating apples has been shown to lower c-reactive proteins
in our blood, a sign that chronic inflammation is improving.
5. Satisfies hunger longer
"Because apples are high in water and fiber, they make a
filling snack. The fiber helps slow digestion, so we feel full for longer. And
as apples are low in calories, choosing a healthy snack like apples
over higher-calorie snacks such as cookies or candy, can help maintain a
healthy weight.
6. Helps you live longer
Researchers recently discovered that participants who ate an apple a day were 35% less likely to die when they followed up 15 years later. Adding apples to your diet can reduce your risk of heart disease or cancer, the top two leading causes of death in the United States. In a study of nearly 40,000 people, those who ate apples were 13% to 22% less likely to develop heart disease than those who skipped the fruit. Research also indicates that those who eat an apple a day are less likely to get cancer.
Who knew that the humble apple had so many amazing health benefits? It can extend our years and protect against chronic diseases that can take a toll on daily life. And with the rising costs of living affecting every area of our lives, it's nice to know that apples are found in nearly every supermarket and farmer's market - and much less expensive than fancy-looking berries, grapes, or other tropical fruits. So grab an apple of your choice to celebrate National Apple Day, and eat to your health!