It’s fall/autumn season and we recently went for a trip to a local farm (2 weeks ago) for pumpkin picking , hayride and apple picking. Well we didn’t pick any full size pumpkins since I was not sure how to utilize them so we ended up with a tiny pumpkin and a bag full of apples instead. We haven’t been apple picking since my youngest one was in kindergarten or 1st grade which was about 12 years ago.  My husband, Ashfaq, a biochemist, loves apples so this was his exciting activity. He has also been after me for a long time to write a blogpost for me about apples. Finally, the season and our recent trip called for a perfect opportunity for him to contribute. So I’m going to hand it over to him to talk about his favorite fruit. 

Do you remember the old tale, “An apple a day keeps the doctor away”? Well, the health benefits of apples are truly amazing.

I’ve been eating apples regularly for many years now – sometimes more than one per day – and I feel so much better for doing so. In fact, when I don’t have an apple on a particular day, I don’t feel my full self. I’d like to review below some overall health benefits that apples can bring us and some practical tips to improve our consumption of them.

An apple has about 100 calories and 5 grams of fiber, most of which is in the skin. They are extremely rich in important antioxidants, flavanoids, and dietary fiber. What really makes apples stand out is their anti-oxidant-rich poylphenols, most of which are in the skin. Population-based studies have linked the consumption of apples with reduced risk of cardiovascular disease, cancer, hypertension and diabetes.  This is further supported by a variety of research studies. Let’s take a further looks at some of these benefits.

Neurological health: Quercitin, one of the anti-oxidants in apples, can prevent death of neurons induced by oxidation and inflammation. Apples can also contribute to preventing dementia.

Stroke: A study involving 9,208 men and women showed that those who ate the most apples over a 28-year period had the lowest risk for stroke.

Cholesterol control: Older women who ate apples everyday had 23% less bad cholesterol (LDL) and 4% more good cholesterol (HDL) after just six months.

Diabetes: A study involving 187,382 people found that people who ate three servings per week of apples, or other fruits, had a 7% lower risk of developing type 2 diabetes compared to those who did not.

Cancer: Apples contain phenolics that can both prevent and suppress breast cancer in animals.

Gut health: A healthy microbiome is essential for overall health. Apples provide a great source of fiber which is important for good bowel movements. A study in diet-induced obese mice showed that apples improved the good bacteria in the gut. Granny Smith apples are particularly good for this.

The peel is where most of the anti-oxidant-rich polyphenols are as well as the fiber. So, it’s really important to eat the whole fruit (except the seeds). If simply juicing, then you lose-out on the benefits of the skin and, ounce-for-ounce, apple juice will have the same number of calories as coke or sprite.

How to incorporate more apples into your diet?

I love to eat apples whole. They make a great snack and biting on them is also good for strengthening the gums and promoting dental health. However, I realize this is not for all of us. So, let’s look at a few tips to introduce variety in how we eat this fruit. Beyond slicing or biting right into an apple as a snack, there are plenty of ways to get more of their crunchiness into our diets.

Try slicing them and using them as a scoop for dips like almond butter or hummus. Add a bit of interest to your salads by tossing-in colorful apples. Add thin slices to a chicken sandwich or on top of avocado toast. Try baked options like apple crumble (made with the skin on), or even store-bought baked apple snacks (look out for the products without added preservatives).

Smoothies is one of my favorite options. Just put a whole apple into a smoothie, or perhaps try the recipe below.

Most apples will have pesticides on them so make sure to buy them organic when possible. Apples deserve to be called nutritional powerhouses. So, let’s get crunching, smoothie-ing, or enjoying their health benefits however we can.

Thank you so much for featuring me here on Balanced Healthy Living!

Good wishes, 

Ashfaq Parkar.