An Apple a Day...

The fall is upon us, which means apple picking season has arrived!   I cannot wait to go apple picking!  

Apples are among the top 20 best antioxidant sources.  I’ll bet you didn’t know that two thirds of the antioxidants are actually found in its peel.   So, I recommend buying organic apples.   Not only do they usually taste better and are a whole lot fresher, but they contain a less pesticide residue.  Conventionally grown apples are known to have more pesticide residue on them than any other fruit or vegetable!

Let’s take a look at some of the health benefits of an apple:

1.       Boost Weight Loss.  Eating an apple will promote weight loss since it is lower in calories and also packed with both insoluble and soluble fiber.   One medium Gala apple is 55kcal, 15g carb, 5g fiber, 113mg K, 0g fat, and 1g protein.

2.       Brain Health.  A flavonoid found in apples, Quercetin, may protect against oxidative brain damage that can lead to memory loss.   So, apples can help to prevent age-related memory loss and Alzheimer’s disease.

3.       Cancer Prevention.  Quercetin is also known to help prevent different types of cancers including breast, pancreatic, colon, liver, prostate, and bowel.  

4.       Metabolic Syndrome.  Eating apples can help you to lower your blood pressure and keep a trimmer waistline.

5.       Lung Health.  Foods that are high in fiber, like apples, and the flavonoids found within may help to reduce chronic cough and other respiratory symptoms.  

6.       Immunity.  The soluble fiber, pectin, found within apples may help to reduce the inflammation associated with obesity-related diseases and also help to strengthen the immune system. 

7.       Gut Health.  The soluble fiber found in apples helps to strengthen gut health!  

So, how about trying a nice, juicy apple today for an afternoon snack?      

-Posted by Haesun Hwang MS, RD, CDE