Apples: Your Friendly Guide to a Crunchier, Healthier Life!

Fruit
Written By Jerdon Johnston

Categorization:

  • Family of Food: Fruit

Medical Properties:

  • Tags: Antioxidant, Anti-inflammatory, Digestive Aid, Heart-Healthy, Detoxifying, Immunity Booster

Nutritional Facts (per medium-sized apple, approximately 182g)

  • Calories: ~95 kcal

  • Carbohydrates: 25g

  • Fiber: 4g

  • Vitamin C: 14% DV

  • Potassium: 6% DV

  • Vitamin K: 5% DV

  • Antioxidants: Quercetin, catechin, chlorogenic acid

 

Benefits

Apples are rich in essential nutrients, dietary fiber, and antioxidants, particularly flavonoids such as quercetin. They aid digestion, enhance heart health, and support weight management by promoting feelings of fullness. Apples contain polyphenols that have been linked to lowering blood pressure, reducing inflammation, and combating oxidative stress. Additionally, they promote a healthy gut microbiome, thereby improving digestive health and immunity.

What is it Good For?

  • Boosting cardiovascular health

  • Improving digestive health

  • Supporting weight management and appetite control

  • Reducing the risk of diabetes

  • Enhancing immune system function

  • Supporting lung function and respiratory health

  • Promoting skin health and anti-aging effects

How Do I Get the Best From It?

  • Selection: Choose firm apples without bruises or soft spots. The skin should be vibrant in color.

  • Storage: Keep apples in a cool, dry place or refrigerated in the crisper drawer to extend freshness.

  • Preparation: Wash thoroughly but keep the skin on to maximize nutrient intake.

  • Combining: Combine apples with foods like almonds, oats, cinnamon, and leafy greens to enhance antioxidant absorption.

How Do I Use It?

  • Eat raw as a convenient snack.

  • Add slices to salads for sweetness and crunch.

  • Blend into smoothies for added fiber and nutrients.

  • Bake into nutritious desserts such as crisps or apple muffins.

  • Use as a natural sweetener in oatmeal or yogurt.

  • Incorporate into savory dishes, pairing with meats like pork or turkey.

When is it in Season?

Apples are primarily harvested from late summer through fall (August to November), although storage methods allow year-round availability.

Origins and History

Originating in Central Asia, apples have been cultivated for thousands of years, with cultivation documented back to ancient Greek, Roman, and Egyptian civilizations. Apples were brought to North America by European colonists, where numerous new varieties were subsequently developed.

Who Should Consume/Avoid Apples?

  • Recommended For:

    • General population seeking digestive and heart health improvements

    • Individuals managing weight or blood sugar levels

    • Those seeking antioxidant-rich foods for immune support

  • Avoid or Limit Consumption If:

    • Individuals with apple allergies (oral allergy syndrome)

    • Those sensitive to high-fiber foods (consume in moderation)

Jerdon Johnston