We’ve all heard that “an apple a day keeps the doctor away”. But why? How can one little fruit be so powerful that it has it’s own cliche?! The truth is, apples really are a delicious powerhouse of nutrients that can keep your entire body healthy.
Apples are chocked full of Vitamin C which is a powerful antioxidant. Vitamin C helps to protect cells from oxidation, or aging and damage. This protection of the cells lowers the risk of chronic disease, helps stop signs of aging and boosts the immune system too.
These tasty substances live in the apple’s skin. They give the fruit color and flavor, and have extremely high levels of anti inflammatory properties. Flavanoids are phytonutrient that boost immunity and reduces inflammation in the body which lowers the risk of chronic illness.
The skin of an apple is chocked full of fiber! Fiber helps reduce bad (LDL) cholesterol and can fight heart disease. It’s beneficial for lowering high blood pressure and regulating blood sugar. And because fiber is filling, it can help reduce cravings which can increase weight loss.
This electrolyte found in the flesh of apples helps regulate heart rhythm, fluid retention and the alkalinity of the body. Potassium is not naturally produced inside the body so getting it from nutrition is essential to balancing the system.
Nope, that’s not a typo. Prebiotics are the food that feed probiotics i.e. good gut bacteria. Probiotics are vital to healthy digestion and a strong immune system. And these little bacteria need to eat too. The fiber found in apples is what probiotics love. Filling up on fiber will keep the gut and therefore immune system, happy and healthy.
Eat Them Up
Slice them, dice them, eat them whole! Because so much of an apple’s nutrients are in the skin, be sure to always pick up the organic variety to avoid toxic pesticides. And while any apples are a good choice, if you want to maximize your nutrition, pick a Granny Smith. The bright green variety pack up to 13 times more phytonutrients than other varieties.
At roughly 95 calories per apple, adding a little something extra is totally doable. Try dipping slices into honey, nut butters or yogurt. Dice them into tuna or chicken salad. Cut slices and top with cheddar cheese. Blend them into smoothies or toast them in the oven with cinnamon. Applesauce is simple to make and delicious to eat! Simply steam diced apples until tender and blend. And of course, juice! Stick with the unfiltered, organic variety.