One apple a day keeps the doctor away! I’m sure you’ve always wondered if there’s any truth behind this expression that your mom used to say. Surprisingly there is! Many people like to say that apples are a natural powerhouse of nutrients. Apples are high in many nutrients that can help with fullness, weight loss, and chronic diseases prevention.
Apples are a great source of vitamin C and can help boost your immune system. This simple fruit is also loaded with fiber. One large apple contains about 5g of fiber, which is 20% of your daily fiber need. The high fiber content is how apples help keep you full, making them a great snack to grab when you’re on the go. Apples are also low in calories. They typically range from 80-120 calories depending on the size. The combination of low calorie and high fiber make them great addition to your diet when you are trying to lose weight or maintain a healthy weight.
Chronic disease…. This is a term that many people have heard of but may not associate with themselves. Eating apples can help keep things this way. The soluble fiber in apples, pectin, helps prevent cholesterol buildup and therefore fights against heart disease and other coronary diseases. Pectin has also been shown to have beneficial effects on your HDL or ‘good cholesterol.’ Along with benefiting your HDL, pectin can be used by your gut bacteria to create compounds that protect your colon cells from cancer. There are other chemicals in apples, called phytochemicals, that are currently being studied by scientists for their anti-cancer effects.
So maybe mom was right after all… an apple a day can keep the doctor away.
Fresh vs. Juice
Many people wonder if they can just drink juice and still get all the wonderful benefits of fruit. For apples, their nutritional benefits change with each form they take. For example, a fresh medium apple with the peel contains about 5g of fiber and a fresh apple without the peel contains about 2g of fiber. Simply removing the peel from an apple already decreases its nutritional value quite a bit. When you look at 1 cup of apple juice there is only 0.5g of fiber. This is a dramatic decrease! Apple juice is not a bad choice but if you want the full benefits of apples its best to go with the fresh fruit.
Where can you get apples?
If you are on the search for apples, you are in the right state. Pennsylvania is ranked fourth in the United States for apple production! Lucky for you, Penn State campus dining has them available both fresh and tucked away in delicious recipes. Apples can often be found cut up at the salad bar for you to add to anything you’d like. Some recipes you can find them in are Fresh Roasted Brussel Sprouts with Apples and the Israeli Cous Cous with Apples. Don’t forget you can also grab an apple on your way out to have for a snack later (or to start your own fruit basket)!
If you are looking for ways to eat apples at home try mixing them into your oatmeal or a salad. You can also slice them up and eat them with peanut butter or stick them in a sandwich. For a healthy dessert try eating apple slices with vanilla yogurt.
Resources:
“AICR’s Foods That Fight Cancer™.” AICR All. N.p., 14 May 2014. Web. 30 June 2015. <http://www.aicr.org/foods-that-fight-cancer/apples.html#research>.
“Apple Facts.” Pennsylvania Apples. N.p., n.d. Web. 30 June 2015. <http://pennsylvaniaapples.org/apples/facts/>.
“Apples or Apple Juice?” Www.eatright.org. N.p., 13 Nov. 2013. Web. 30 June 2015. <http://www.eatright.org/resource/food/nutrition/healthy-eating/apples-or-apple-juice>.
Jennings, Kerrie-Anne, MS RD. “5 Health Benefits of an Apple (Page 4).” 5 Health Benefits of an Apple (Page 4). N.p., n.d. Web. 30 June 2015. <http://www.eatingwell.com/nutrition_health/nutrition_news_information/5_health_benefits_of_an_apple?page=4>.
Sharp, Tim. “Apples: Health Benefits, Risks & Nutrition Facts.” LiveScience. TechMedia Network, 24 Sept. 2014. Web. 30 June 2015. <http://www.livescience.com/44686-apple-nutrition-facts.html>.
Photo from 3rdparty!