Why You Really Should Eat an Apple a Day

Why You Really Should Eat and Apple a Day

Apples are the most underappreciated and overlooked superfood at the grocery store, possibly because in North American they are grown almost everywhere, and available year-round. Did you know that there are over 2,500 varieties of apples grown in North America alone, and 7,500 varieties grown worldwide [1]?

With so many varieties of apples to choose from and so many tasty uses for them, it’s not impossible to imagine happily eating an apple a day. Especially once you consider the health benefits of adding more apples to your diet.

Nutritional Highlights

  • Apples are a good source of vitamin C, potassium, and fiber (pectin), as well as flavonoids such as quercetin [2].
  • One medium-sized apple contains 3.3 g of fiber, which is approximately 10% of the recommended daily intake [3].
  • Most of the nutrients are found in the skin of an apple and are higher in raw apples, rather than cooked [2].

An Apple a Day

Health Benefits

Research has shown that eating an apple a day is beneficial for heart health, lung health, and supporting healthy blood sugar levels [2] [4]. In more recent studies, apples have also been found to be beneficial in improving cognitive decline associated with normal aging, maintaining bone health, helping with weight management and supporting a healthy gastrointestinal tract [4].

With all the benefits of apples, it is easy to see why you would want to add an apple a day to your regular intake of fruits and vegetables!

Five Tips for Adding Apples into Your Diet

1. Use Lemon Juice to Prevent Browning

Use Lemon Juice to Prevent Browning

Apple slices can brown quickly, making them a rather unappetizing snack. To prevent immediate browning, add apple slices to a bowl of cold water with 1 tablespoon of lemon juice.

2. Pair with a Protein

Pair With Protein

For a healthy snack that will keep you satisfied, pair apples slices with a nut butter or cheese. The fiber of the apple, and the fat and protein of the nut butter or cheese will help keep you feel full for longer.

3. Add Diced Apples to Salads

Add Diced Apples to Salad

Apples can make the perfect crunch addition to your salad! Try this yummy combination: romaine lettuce, chicken, celery, avocado, walnuts, and a gala apple. Top with olive oil and balsamic dressing.

4. Make Applesauce

Make Applesauce

When making applesauce you want to remove the seeds, but keep the peel for a more nutritious sauce. Delicious on its own, applesauce can also be used as a baking substitute for oil or eggs to reduce the fat content of your recipe.

5. An Easy, Healthy Dessert!

Make a Healthy Apple Dessert

The next time you’re craving a delicious, sweet dessert, grab a few apples and whip this up in minutes!

  1. Evenly slice an apple.
  2. Lay the slices on a baking sheet and sprinkle them with cinnamon and a drizzle of maple syrup.
  3. Bake in the oven at 350 degrees for 15–20 minutes.

If working an apple a day into your diet still feels like a hefty order, check out ApplePectinRich from Natural Factors. Combining the healthy goodness of apples and green tea, ApplePectinRich provides enhanced antioxidant protection.

References:
[1] University of Illinois Extension. “Apples and More.” University of Illinois Board of Trustees, 2015. Web. 3 November 2015.

[2] Murray, Michael, Joseph Pizzorno, and Lara Pizzorno. Healing Foods. Toronto: Atria Books, 2005. Print.

[3] Health Canada. “Food and Nutrition.” Health Canada, 15 March 2012. Web. 3 November 2015.

[4] Hyson, Dianne A. “A Comprehensive Review of Apples and Apple Components and Their Relationship to Human Health.” Advances in Nutrition 2.5 (2011): 408-420. Print.